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.



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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.