Pumpkin White Bean Chili

screenshot_2016-09-27-21-21-33-1This super easy yet delicious chili recipe provides a new spin on the typical “chili” recipe. The pumpkin adds a nice consistency and great twist of flavor without overpowering the dish. Serve with my Healthy Cornbread (found in my e-cookbook!) for the ultimate guilt-free comfort food meal! 🙂


  • 1 package (20 oz) of extra lean (97-99%) ground turkey or chicken
  • 1 can (15 oz) pumpkin puree (not pie mix)
  • 1 can (15 oz) white beans, rinsed and drained
  • 1 small can (4 oz) diced green chilies (I used fire-roasted)
  • 1/2 green bell pepper, finely chopped
  • 1 medium onion, finely chopped
  • 2 cups low-sodium chicken broth
  • 1/2 Tbsp minced garlic
  • 1 tsp garlic powder
  • 1 tsp red pepper flakes
  • 1 tsp Mrs. Dash Chipotle seasoning (or other salt-free seasoning)
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper (more or less depending on your preference)
  • 1 tsp cumin


Crock Pot Method:

Chop all your veggies and place in your crockpot. Break up the ground meat into small pieces and add to the crockpot. Lastly, add all remaining ingredients and spices.

Cook on low for 4-6 hours or High for 2-3 hours. The meat will be cooked all the way through. Stir occasionally if possible.

Stove Top Method:

In a large pan, combine the chopped onion and package of ground turkey. On medium heat, cook the mixture until the meat is browned. Transfer the meat into a large pot (or crockpot). Over low heat, add your remaining ingredients (pumpkin, beans, chilies, chicken broth, spices and spices to the pot. Stir all ingredients together thoroughly. Keep the chili on low heat and cover. Stir occasionally every few minutes, but keep it covered and simmering for at least 30 minutes in order for all the flavors to mix 🙂

Once the chili is ready, get your toppings ready: plain greek yogurt (instead of sour cream), shredded cheese, and/or cilantro. Serve with my healthy cornbread and enjoy!

Nutrition Info: (For 10 cups)

1 cup: 160 calories   15g carbs  15g protein   4g fat

Healthy Pumpkin Butter

pumpkin-butterFall is in the air! What better way to kick it off with a healthy pumpkin recipe! 🙂

Most all pre-made pumpkin/apple butters are high in sugar and highly processed. Making your own is actually quite simple and you can control the ingredients!

This is very low in sugar, low calorie, super easy to make, healthier & less expensive than buying it! And did I mention it’s delicious?!☺😉👍

I used a liquid sweetener called Organic Agave Five by Madhava. It is a mix of organic agave, stevia & monk fruit. It is not as thick as regular agave/honey, but only has 5 cals per tsp, making it a great natural low sugar/cal substitute for regular sugar! 👌

If you prefer (or cannot find the Agave 5) feel free to substitute regular agave nectar, honey, or possible even maple syrup or brown rice syrup. Keep in mind the nutrition/calorie info will change.

This recipe can be modified based on your preference & ingredients available. Add less/more spice or sweetener…I think it tastes great the way it is! 😊


I cup (canned) pumpkin puree
1/4 cup Baking Stevia
2 Tbsp water
2 Tbsp Agave Five sweetener
1/2 tsp vanilla or maple extract
1/2 Tbsp cinnamon
1/4 tsp each: nutmeg, ginger, allspice
Optional: 1/4 tsp Pumpkin pie spice

Combine all ingredients in a sauce pan on medium low heat. Let it simmer, stirring occasionally to prevent any burning. Let it cook for anywhere from 5-10 minutes. Turn heat off & cover, letting the flavors blend for an additional few minutes. When it is completely cool, transfer to an airtight jar (this made 2 small jars.)
Store in the fridge for up to 2 weeks!

Nutrition for the WHOLE recipe (using the above ingredients):

113 calories, with 3g protein, 0g fat, 26g carbs, 7g fiber, & only 14g sugar! 😀

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad


An easy yet delicious salad that can be enjoyed in several ways!

This salad is vegan, gluten, and dairy free while still providing lots of nutrients and flavor! Did you know that Quinoa is a grain but is also a complete protein source? It is a great plant-based source of protein.  Plus, the chickpeas & all the veggies provide fiber & vitamins and the olives & olive oil provide a serving of healthy fats.

This salad can be served cold or warm depending on your preference. A lean protein source such as chicken or shrimp is a great addition. It is delicious served over a bed of salad greens for a more voluminous meal! 🙂



  • 2 cups cooked quinoa (white, red or mixed)
  • 1 bunch flat parsley
  • 3 medium tomatoes
  • ½ large medium onion
  • 1 English cucumber
  • ¼ cup crushed garlic (or 4 fresh cloves)
  • 2 Tbsp (extra virgin) olive oil
  • 2 large lemons
  • 1 & ½ cups garbanzo beans
  • ½ cup sliced Kalamata olives
  • Sea Salt & Black Pepper (to taste)

Optional Ingredients:

  • Crumbled Feta cheese
  • Lean protein source such as chicken breast or shrimp

Directions: Cook quinoa as directed. Finely chop all the veggies and add to the quinoa. Rinse the garbanzo beans and add. Add the oil, juice from the lemons, olives, and S & P and mix very well. Let stand for at least 1-2 hours before serving.