RD FIT LIFE

Ready for Fall- Chili and All!

chili 1

There is no need for chili mixes and a pile of canned goods in order to make chili!  I love fresh ingredients within my chili and keeping it fairly pure and simple.  This mixture can sit all day in a crock pot, or you can cook it up quickly in a pot on the stove.  Tonight, I just used a pot on the stove.

So how does the dietitian make her chili??  Check it out!

 

INGREDIENTS:

  • 1 small white onion, chopped
  • 1 bunch of green onions, chopped
  • 1 green bell pepper, chopped
  • 1 banana pepper, chopped
  • 1 poblano pepper, chopped
  • 1 jalapeno, seeded/chopped
  • 2 Roma tomatoes, chopped
  • 4 cloves garlic, chopped
  • 1 pound organic ground turkey
  • 2 cans of Rotel tomatoes
  • 1 can pintos in chili sauce
  • 1 can tri-bean mixture (pintos, kidney beans, black beans)
  • 1 cup water
  • 1 container plain organic Greek yogurt (for sour cream replacement)

 

DIRECTIONS:

First begin browning your organic turkey meat in your skillet.  While your meat is browning, chop your garlic and add it to your browning turkey.  As your turkey continues to brown, begin chopping all of your veggies.  Once your turkey has browned, add all veggies to your turkey and cover pot.  Mix ingredients around every 5 minutes over about 15 minutes.

Once all ingredients have softened, add your canned ingredients.  Be sure to add the liquids within the cans to the pot.

I usually add about 1 cup of water to the pot, cover and let sit for about 15-20 minutes on medium heat.

chili 2

When your 20 minutes is done, you’re ready to eat!  Just grab your Greek yogurt and add a scoop to your chili instead of using sour cream.  And voila!

chili 1

Using this chili is a great way to meal prep.  Just make a large pot and store leftovers in containers and freeze!  This way you always have lunch to grab if you’re running out the door for work, or dinner on those nights you just don’t feel like cooking.  Enjoy!

If you know of anyone that could benefit from this recipe, please share using the social media icons below!

Top 5 Snacks You Might Catch This Dietitian Eating!

snack 1

Everyone always asks, “what are the best snacks to have on hand?”  So I thought it would be helpful to put my top 5 snacks together and explain why they are my go-to snacks!

  1.  ALMONDS-  Almonds are a heart healthy snack that is easily transported, doesn’t need refrigeration, and doesn’t go stale for quite some time.  You can always find these in my purse for a “just in case”.  I also incorporate them into things like my own homemade TRAIL MIX!  The heart healthy fats and 7.5 g protein per 1/4 cup tend to keep you satisfied until your next meal.
  2. HARD-BOILED EGG-  These are another portable snack I can keep in the fridge at work for those ravenous moments between meals.  A large hard-boiled egg is low in fat (1.5 g sat fat) and contains plenty of protein (6.3 g).  It is hand held which makes it easy to grab and go.  If you are monitoring your cholesterol intake, just remove the yolk and have the whites alone.
  3. APPLE AND PEANUT BUTTER-  Granny Smith Apples with peanut butter are a great snack!  A medium apple (with the skin on) provides you with plenty of fiber (4.7 g) and about 97 calories.  It is a carbohydrate based food so pairing it with a fat/protein source such as peanut butter helps slow the digestion which prevents blood sugar spikes.  Peanut butter is still high calorie, so you need to monitor intake.  A serving is considered 2 Tbsp which will provide 189 calories, 7.7 g protein and 16 g fat (2.5 g sat fat).
  4. COTTAGE CHEESE-  I always keep reduced fat 2% cottage cheese on hand because it is fast and easy.  For 1/2 cup, cottage cheese contains 12 g protein, 2.6 g fat and 125 mg calcium for 92 calories.  So its pretty lean and very satisfying as a snack.  If having fruit, this is a great protein to add to it to help prevent blood sugar spikes and slow digestion of the fruit.
  5. PROTEIN SHAKE-  Protein shakes are a great post workout snack to help with muscle recovery.  They are super quick and easy to make.  All you do is add 1 scoop of whey protein powder and 8 oz of your milk of choice (cow, almond, soy, etc.).  Shake it well in a blender bottle and done!

These are just a few of my favorite snacks I keep on hand for those times when my hunger can’t wait until meal time.  The snacks above will help keep you satisfied much longer than crackers, popcorn, cookies or cereal.  And they definitely won’t break your diet!

If you know of anyone that could benefit from these snacks, please share using the social media icons below!

Enjoy!

It’s Truly Tabouli!

tabouli 1

 

Some of you may be wondering what tabouli is… So let me give you some background.

It is a Middle Eastern vegetarian salad that can be spelled tabouli or tabbouleh.  Most tabouli recipes will include bulgur (wheat) or quinoa.  I decided to leave both of those out so this can be a lower carbohydrate salad.

Tabouli has many benefits… It is low calorie, high in fiber, and loaded in vitamins and minerals!  For this reason, it is considered a superfood in many countries.  By adding quinoa over bulgur, or leaving out both as I have done, it can be considered gluten-free.

This nutrient rich dish makes a great snack on romaine lettuce leaves, eaten alone as a salad, or even on top of protein sources such as meats, eggs, or beans.

So lets get started making some tabouli!

First you will need:

  • 2 cups curly parsley, chopped
  • 1/4 cup mint, chopped
  • 1 tomato, chopped
  • 1/2 cucumber, chopped
  • 2-3 green onions, chopped
  • 1/4-1/2 tsp salt
  • 2-3 Tbsp lemon juice
  • 2 Tbsp olive oil

Directions:

Chop your parsley, mint, tomato, cucumber and green onions.  Put them in your mixing bowl.

Then add your salt, lemon juice, and olive oil.

And finally, toss all ingredients to make sure everything is mixed well.

 

And your finished product will look like this!

tabouli 2

 

I hope you enjoyed this recipe!  And a BIG thank you to Cheryl who introduced me to this superfood!