Joan’s Turkey Veggie Ghoulash

§ Ingredients

  • One (1) pound lean ground turkey breast.

  • Two (2) 14.5 oz. cans diced tomatoes. (consider using flavored or low sodium varieties.)

  • 8 oz. frozen spinach (still frozen).

  • 2 – 3 shallots or small cooking onions, peeled and diced.

  • 1 – 2 small to medium zucchini, diced,with or without peels and seeds.

  • 1 – 2 bell peppers, any color, diced.

  • 1 teaspoon garlic powder or two (2) cloves fresh minced garlic.

  • 10 or more leaves of fresh chopped basil. Substitute 1 tablespoon dried basil if fresh is not available.

  • 1/2 teaspoon black pepper, modify to taste.

  • Olive or avocado oil sufficient to coat bottom of frying pan.

  • Optional: Mushrooms, peeled and chopped eggplant or frozen artichoke hearts.

§ Method

Preheat a deep frying pan on stove top, bottom coated with olive or avocado oil. Add onions or shallots, garlic and ground turkey meat. Cook until browned, stirring while cooking. Add peppers, zucchini, diced tomatoes. Cook until veggies are soft or to your liking, approximately 10 – 20 minutes on low heat with pan covered. Add fresh basil, black pepper and frozen spinach. Cook until spinach is soft. Yields approximately 5-6 servings.

§ Notes from Joan

  • May store left overs in refrigerator 2-3 days. Reheat as desired.

  • Serve on bed (1/2 – 3/4 cup) of cooked grain like quinoa, kaniwa, brown rice, oat groats.

  • Serve a green salad on the side for big appetites.



Chicken Salsa

Modified from a recipe developed by Katlyn Hutchings, MS, RD

§ Ingredients

  • 2 – 4 boneless chicken breasts.

  • Two (2) 14.5 oz. cans of diced tomatoes. (Consider using flavored and low-sodium varieties.)

  • One (1) can of black beans, drained and rinsed.

  • One (1) can of small red beans, drained and rinsed.

  • 2 – 3 tablespoons chili powder, according to personal preference.

§ Method

Combine all ingredients in a crock pot. Cook on low for 6 – 8 hours. Once cooked the chicken is easily shredded with a fork.

§ Notes from Joan

  • A great protein and fiber source, serve with a side salad or other cooked veggies.

  • Excellent over a bed of romaine as a variation on a taco salad.

  • Serve over cooked spaghetti squash, quinoa, or brown rice.

  • Top with avocado slices and ripe olives as an excellent source of healthy fat.

  • Yields four or more servings. May store left overs in refrigerator 2 – 3 days.



Turkey Spinach Feta Burgers

Source: Katlyn Hutchings, MS, RD

§ Ingredients

  • One (1) pound ground turkey.

  • 8 – 12 oz. frozen spinach, not thawed, broken into small pieces.

  • 12 teaspoon black pepper.

  • 1 teaspoon garlic powder.

  • Olive oil or avocado oil sufficient to coat frying-pan bottom.

  • Optional: 6 – 8 oz feta cheese.

§ Method

Mix all ingredients (except for oil) in large mixing bowl using a fork. Form into patties of desired size and quantity. Coat bottom of frying pan with healthy oil and preheat on medium heat. Add patties to hot pan, cover and cook about 5 – 7 minutes or until desired brownness on bottom of patties; reduce heat if smoky or if oil spatters. Flip patties and cook second side for another 5 – 7 minutes or until desired brownness achieved. Cool patties on plate which has been lined with clean paper towels.

§ Notes from Joan

  • Top with a juicy tomato slice, avocado or hummus.

  • May store left overs in refrigerator 2 – 3 days.

  • Delicious cold in a lunch bag, as a hot meal or as a quick snack.

  • A great protein source; eat with veggies for a complete meal with fiber and carbohydrate.



Chickpea Spinach Masala


§ Ingredients

  • One (1) 15.5 oz. can chickpeas, drained and rinsed.

  • 8 oz. spinach (fresh or frozen).

  • One (1) 14.5 oz. can diced tomatoes. (Consider low sodium variety as appropriate.)

  • One (1) medium yellow onion, chopped.

  • 2 tablespoons olive or avocado oil.

  • 1 teaspoon whole cumin seeds.

  • 1 tablespoon minced garlic.

  • 1 tablespoon minced or grated fresh ginger.

  • 1 teaspoon ground coriander.

  • 1 teaspoon ground cumin.

  • 14 teaspoon ground turmeric.

  • 14 teaspoon ground cayenne pepper.

  • 12 cup water.

  • Optional: 1 – 2 cups of cauliflower.

§ Method

Heat the oil in a 12 inch skillet over medium heat. Add onion and cumin seeds, stirring often, until onion starts to brown, or about 3 – 5 minutes. Add ginger and garlic and cook one additional minute. Add remaining spices and stir in completely. Add water and fresh or frozen spinach; cook another 1 – 2 minutes. Add chickpeas, tomatoes and any optional additional vegetables. Cook about 5 more minutes. Using a potato masher or the back of a large spoon, mash the chickpeas. The mixture will thicken.

§ Notes from Joan

  • Both olive oil and avocado oil are sources of essential healthy fat.

  • This fragrant dish is packed with fiber, vitamins and minerals.

  • Serve as a vegetable side dish or as main meal with a whole grain if desired.

  • When using additional vegetables as a modification, you may omit mashing the chickpeas. The flavor will still be amazing!

  • Some may enjoy with a dollop of plain Greek yogurt on top.



Joan’s Chili

§ Ingredients

  • Three (3) 14.5 oz. cans flavored diced tomatoes.

  • Two (2) 28 oz. cans crushed tomatoes.

  • Four (4) 14.5 oz. cans of beans, rinsed. Use a variety of types such as black, small red and kidney.

  • One (1) pound lean ground turkey or beef.

  • One (1) pound diced chicken breast.

  • 2 – 4 garlic cloves, minced or chopped.

  • One (1) medium onion or 4 – 6 shallots, chopped.

  • 2 – 4 carrots, chopped.

  • 2 tablespoons chili powder, modify to taste.

  • Olive oil or avocado oil – enough to cover bottom of large pot.

  • Optional: 3 – 4 celery stalks, chopped.

  • Optional: One (1) green pepper, chopped.

  • Optional: Mushrooms cut to desired size.

  • Optional: Bell peppers cut in small chunks.

§ Method

In a large pot cook onion and garlic with olive oil on low heat until soft. In a separate fry pan cook ground meat and diced chicken; drain and discard any fat. Place cooked meat and remainder of ingredients in the pot with the garlic and onions. Simmer for 1 – 2 hours on low-medium heat stirring periodically. Check veggies for desired level of crunchiness.

§ Notes from Joan

  • Serve alone or over a whole grain such as brown rice, quinoa or oat groats. Delicious over cooked spaghetti squash.

  • Serve cold over a bed of romaine for a healthy variant of a taco salad. Adorn with sliced avocado and ripe olives as a source of essential healthy fat.

  • Store leftovers in refrigerator or freezer. Reheat when ready to serve.

  • Modify recipe by choice of flavored diced tomatoes. I really like “Zesty Jalapeno”. Use low sodium variety if sodium is a concern.

  • Olive oil is an excellent source of essential healthy fat, and avocado oil is another healthy choice.

  • This flavorful chili is loaded with protein, fiber, vitamins and minerals.

  • Healthy attributes are enhanced by using a variety of vegetables that your family will eat.

  • This can be made without the meat. Just add more beans.



Paleo Pumpkin Chocolate Bread


§ Ingredients

  • One (1) cup cooked and mashed pumpkin (canned or fresh).

  • Three (3) eggs.

  • 1 tablespoon lemon zest.

  • 2 tablespoons coconut oil.

  • 1 tablespoon cinnamon.

  • 3 tablespoons honey.

  • 1 12 cup almond flour or almond meal.

  • 1 teaspoon baking powder.

  • 2 tablespoons cocoa.

§ Procedure

Preheat oven to 350 degrees. In one bowl combine the almond flour or meal with the baking powder. In a second bowl mix the remaining ingredients with a hand whisk. First mix the contents of the two bowls in a single bowl, and then separate the batter into two bowls mixing the cocoa into the second one. Line an 8.5 X 4 inch loaf pan with parchment. Alternately add spoonfuls of batter with and without the cocoa to the loaf pan achieving a marble pattern. Place in preheated oven and bake approximately 38 – 45 minutes or until done as indicated by a clean toothpick. Allow to cool before slicing.

§ Notes from Joan

  • I prefer to use almond meal which is very reasonable at Trader Joe’s and is also available at Wegman’s.

  • Bars are incredibly moist and satisfying. People would never guess that they are so healthy!



Paleo Chocolate Banana Bars


§ Ingredients

  • Four (4) medium, ripe, peeled bananas.

  • Two (2) large eggs.

  • 1 tsp vanilla extract.

  • 13 cup packed coconut flour.

  • 34 cup almond flour or almond meal.

  • 13 cup unsweetened cocoa powder.

  • 12 tsp baking soda.

  • 12 tsp baking powder.

  • 14 tsp salt.

  • 3 oz. dark chocolate bar (70% or greater cacao) chopped coarsely.

§ Method

Preheat oven to 350 degrees. Grease an 8 X 8 inch baking pan (I use coconut oil) and set aside.
In one bowl, mash bananas, add eggs and vanilla and beat by hand until mixed well.
In a larger bowl whisk together the almond flour, coconut flour, cocoa powder, soda, baking powder and salt. Gently fold in wet mixture with dry mixture and stir until well combined. Stir in all but 2 tablespoons of dark chocolate pieces. Spread batter into greased pan and sprinkle the remaining chocolate pieces on top. Bake 18 – 23 minutes in pre-heated oven or until toothpick inserted comes out clean.
Transfer to wire rack to cool for at least 20 minutes before cutting.

§ Notes from Joan

Healthier overall than traditional brownie like dessert; lower carb content, lower sugar, decent fiber source, healthy fat source, gluten-free and dairy-free.



Banana Almond Meal Pancakes

Original Source: Mary at

§ Ingredients

  • 112 cup almond meal or almond flour.

  • 12 tsp cinnamon.

  • One (1) ripe banana, mashed.

  • Two (2) eggs.

  • One (1) tablespoon honey.

  • 14 cup milk. (I use unsweetened vanilla almond milk.)

  • Optional: 14 tsp salt. (I omit.)

§ Method

In a bowl, hand mix all ingredients. Pour batter to make approximately 2 – 3 inch size pancakes into medium heat non-stick or greased skillet or fry pan. (I use coconut oil to grease the pan).
Flip each pancake after 2 – 3 minutes of cooking or when spatula can be easily slipped under pancake. Cook an addition 2 minutes on second side or until inside is cooked through. Eat hot or cold. Stores well in refrigerator for a day or two but these won’t last since they are so good for snack or anytime of the day! I do not use any syrup or agave; delicious when eaten plain!

§ Notes from Joan

  • Gluten-free, dairy-free, lower sugar and lower carbs, healthy source of fat, some protein, decent fiber source. Much healthier than traditional pancake. Satisfying and filling!

  • I use almond meal which has a grittier texture than almond flour. I like the mouth feel, and it also has better fiber content. Trader Joe’s sells almond meal & Wegman’s sells almond flour/meal in their Nature’s Market section.



Salmon Burgers

§ Ingredients

  • Three 5 oz pouches of wild salmon, drained.

  • One (1) large egg.

  • 12 cup breadcrumbs (may be gluten-free).

  • 1 tsp ground black pepper.

  • 1 – 2 tablespoons of dried dill.

  • Two (2) tablespoons of olive oil.

  • Optional: 1 – 2 teaspoons garlic powder.

§ Method

Drain pouches of salmon of excess water and place in large mixing bowl. Using a fork, break up salmon into small flake-like pieces. Add remaining ingredients (except olive oil) and mix well. Set aside. In a large non-stick frying pan and add about 2 tablespoons of olive oil. Set heat on stove top to medium and preheat the pan. Form salmon mixture into 4 – 6 patties. Place patties gently into fry pan and cover. Cook about 4 – 5 minutes until patties are sufficiently browned on the bottom. Flip patties with spatula and cover pan again. Cook about 3 – 4 minutes on second side until the second side is browned. Remove from pan and place on plate to cool. Once cooled eat with your favorite vegetable or place in refrigerator in a covered container.

§ Substitutions

  • One pound ground turkey or lean ground beef instead of salmon.

  • Dried parsley may be used instead of dried dill.

§ Notes from Joan

Salmon burgers are a good protein source and contain healthy fat. Eat burger with a side of cooked or raw fresh vegetables (carbohydrates and fiber) for a complete meal.