A Total Game Changer for Your Barbecues: Coconut Aminos

It’s officially barbecue season! If you are looking to elevate the food at your get-togethers this summer, look no further. Coconut Aminos is the browning sauce/marinade that you didn’t know you needed in your pantry.

I first discovered this gem while scrolling through Instagram a month ago. My interest was piqued when a zoomed-in picture of this mysterious bottle made an appearance on my feed. This sauce was described right in the caption as a flavorful alternative to soy sauce without the bitter soy aftertaste. I needed to find this sauce!

So during my next shopping trip at Trader Joe’s, this bad boy earned a spot in my cart and journeyed home with me. Since then, I have poured this sauce on just about everything … and I have yet to be disappointed. Here are some of the best ways to pair this sauce with your favorite barbecue fare:

1. Grass-Fed Beef Burger Marinade

Wow! Using coconut aminos as a burger marinade will take your everyday barbecue burgers to the next level. Kick it up a notch further by pouring an extra bit of marinade on the burger after you take it off the grill. Your palate will thank you!

2. Fried Plantains

Fry some thinly sliced plantains in some of this flavorful sauce for a tasty and nutritious dessert. Expect compliments from your family and friends after they dive into this sweet and savory treat.

3. Brussel Sprouts with Paleo Bacon

This recipe couldn’t be easier. Add some brussel sprouts and 2 tablespoons of Coconut Aminos to a frying pan. Cook on medium heat until tender, remove from heat and place the brussel sprouts in a bowl. In a separate pan, brown two slices of paleo (sugar free) bacon until crisp. Break the bacon into small pieces and sprinkle the bacon on the brussel sprouts. Add more Coconut Aminos to taste, if preferred. Enjoy!

4. Chicken Marinade

Coconut Aminos also makes a sensational marinade for chicken. Add a handful of fresh cilantro with a pinch of sea salt and pepper to the marinade and you won’t be disappointed.

5. Dressing for Salads

Take a break from your usual go-to salad dressings and toss your salad with a mixture of Coconut Aminos and olive oil instead. It’s bound to be a crowd pleaser!

6. Glaze for Strawberries

Feeling adventurous? Drizzle some sliced strawberries with this delectable sauce. It’s an awesome substitute for balsamic vinegar.

It’s Snack Time: Treat Yourself with These Healthy, Paleo Finds!!

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Dessert can sometimes be a somewhat foreign concept if you are cursed with multiple food allergies, follow a strict Paleo diet or have other dietary restrictions. The following scenarios ring true for many of us who fall into these buckets:

Scenario 1: You are celebrating a milestone event with friends and family at a swanky restaurant. Dinner plates are cleared and it is time for dessert and coffee. Naturally, there is almost nothing on the dessert menu that you can tolerate. The waiter takes orders and returns a few minutes later with a tray of mostly decadent treats and after dinner drinks. You look around in sheer awe of the masterful cakes, mousses and ice creams at your table. Then, you look down at your plate of … wait for it … fruit. Suddenly, a strong wave of disappointment hits you as you gaze longingly at the spectacular dessert plates in front of everyone else at your table.

Scenario 2: You are invited to a backyard barbecue birthday party at a friend’s house. Everyone surprises the birthday girl or guy with a sheet cake, candles and of course, the Happy Birthday song. All of the guests line up to grab a piece of cake …except for you. You sit there watching everyone enjoying every last crumb of their cake slices. A guest even asks you if you think you are Gwyneth Paltrow or something because you are skipping dessert. (Yes, I was actually asked that exact question at a party once.)

Let’s face it; dessert time can be awkward for those of us who have restricted diets. It often forces us to disclose our food allergies publicly or make other excuses for shooing away the sweet treats.

Dessert time doesn’t have to be a bummer for us, though. With some careful planning, we too can join in on the sweet after dinner fun. Here are five dessert ideas that offer the perfect indulgences on special occasions:

1. Frozen Banana “Ice Cream”

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Appropriate for those who are gluten-free, dairy-free, soy-free, egg-free, nut-free, Paleo or follow a Low FODMAP diet.

During the dog days of summer, there isn’t anything more satisfying than a bowl of ice cream. While plenty of non-dairy ice cream options are readily available in most grocery stores and health food stores, these “ice creams” are often loaded with added sugar, chemicals and other ingredients that we just don’t need to consume – even on special occasions.

No need to fret! Would you believe that there is actually a healthy, allergy friendly “ice cream” option available with zero added sugar? This fabulous “ice cream” includes just one key ingredient: frozen bananas! I must say I was absolutely amazed at the creamy texture and ice-cream like taste the first time that I tasted blended frozen bananas. Best of all, it is incredibly easy to make. This is also the perfect recipe if you are trying to limit the sugar intake of your children; they will never know this is a healthy treat!

Kitchen Tools/Items You Will Need:

  • Blender
  • Knife
  • Ziploc Bag

Ingredients

  • 2 ripe bananas make 1 serving (peeled, sliced and frozen for several hours)
  • Topping of your choice

Instructions

  1. Peel 2 ripe bananas.
  2. Cut into small pieces.
  3. Place banana pieces in a Ziploc bag.
  4. Freeze banana slices for several hours.
  5. When ready to make the “ice cream”, dump the bag of banana pieces into the blender. Blend for 20-30 seconds (more time might be needed for less powerful blenders).
  6. Pour into ice cream dish and add the healthy topping of your choice (slivered almonds, raspberries, blueberries, etc.). Enjoy!

While a bag of frozen bananas would not be appropriate to bring to a restaurant for obvious reasons, these frozen banana bags can be easily brought to the homes of friends and family. Almost everyone has a blender handy and this recipe can be made with almost no fuss. If you don’t feel comfortable showing up to a party with frozen bananas in hand, simply save this treat for when you get home.

2. Barnana Banana Bites

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Appropriate for those who are gluten-free, dairy-free, soy-free, egg-free, nut-free, Paleo or follow a Low FODMAP diet.

Sticking with the banana theme, I recently stumbled upon my new favorite treat, Barnana Organic Chewy Banana Bites, while running a quick errand at my local drug store. The Barnana packages were placed in close proximity to the registers at the front of the store and caught my attention right away.

I guess I’ve always been a sucker for clever packaging, products advertised as being organic and anything banana flavored (as evidenced by my number one desert pick above). I didn’t realize at the time I first purchased these bites that they were actually a healthy snack.

If you don’t look at the ingredients closely, you will probably assume like I did that you are eating something naughty because the bites are so sweet and chewy. These banana bites have only two ingredients, though: bananas and water. You can’t get more natural than that! The bananas go through a dehydration process that is described in detail on the product packaging.

Consider bringing these along with you to your next dinner engagement or party. Dessert time might be much more enjoyable if you have these delicious bites to chew!

Barnana Organic Chewy Banana Bites are available at many drug stores, grocery stores, vitamin stores and health food shops. Although they offer several different flavor options (including plain, chocolate, coconut and peanut butter), I keep things simple by opting for the plain variety.

Prices can vary by store. One store by me sells a bag for close to $7, while another offers them at $4.99. Online retailers offer the best deals by far; some like Amazon offer amazing prices on packages of three or subscription services.

3. RXBARs

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Appropriate for those who are gluten-free, dairy-free, soy-free and Paleo. These bars ate not Low FODMAP diet friendly because they contain dates.

For the longest time, it was nearly impossible to find a protein bar that was healthy, grain-free and tasty. Most protein bars out there have a lot of junk in them (sugar, chemicals, etc.) or taste like cardboard.

I was beyond excited when I discovered RXBARs last year. The company markets these bars as whole food protein bars with no B.S. And that is totally the truth!

Although available in 12 different flavors (chocolate sea salt, blueberry, apple cinnamon, mint chocolate, coconut chocolate, peanut butter, peanut butter chocolate, maple sea salt, chocolate chip, mixed berry, coffee chocolate and pumpkin spice), they all (with the exception of the peanut butter bars) contain the same 4 basic ingredients: 3 egg whites, 6 almonds, 4 cashews and 2 dates. I recommend avoiding the peanut butter bars and peanuts in general for reasons discussed here. All of the other flavors are solid options, though! (And no, they do not currently offer a banana flavor option.)

I usually drop one of the bars in my purse before heading out to a big event. Although not quite the same as a chocolate cake or other heavenly dessert, these bars provide a respectable alternative to the many desserts that you can’t eat at most restaurants or parties. My favorite flavors are the chocolate sea salt (if you are craving something salty, sweet and chocolate) and blueberry (if you are in the mood for something just sweet) options.

Best of all, these RXBARs are popping up everywhere. The cheapest option, though, is to order online here or here.

4. Hu Bars from Hu Kitchen

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Appropriate for those who are gluten-free, dairy-free, soy-free, egg-free or follow a Paleo diet. Most of the bars are Low FODMAP diet friendly.

Hu Kitchen has started a food revolution in New York City. They operate two popular restaurants in Manhattan that focus on pre-industrial, healthy, non-GMO, organic and gluten-free foods. They also make out-of-this-world Paleo and vegan friendly chocolate bars.

Hu chocolate bars are one of my favorite treat options for special occasions. Hu Kitchen offers 8 different chocolate bar options, including hazelnut praline, crunchy banana, crunchy mint, salty chocolate and simple chocolate. All options have no refined sugar, cane sugar, gluten, dairy, emulsifiers, stabilizers, soy or GMOs.

Each bar is made from a few simple ingredients. For example, the salty chocolate bar contains just cacao, sea salt and organic coconut sugar. I challenge you to find a healthier chocolate bar!

Besides having only natural ingredients, these bars are absolutely scrumptious. I almost can’t tell the difference between these bars and some high-end chocolate bars that are loaded with sugar and crappy ingredients.

Those of you in the greater NYC area can pick these tasty bars up at Hu Kitchen restaurants, Fairway markets or Whole Foods. If the bars are unavailable in your location, Hu Kitchen also offers the option to purchase these bad boys online.

5. Healthy Hot Chocolate with Barlean’s Greens Chocolate Silk

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Appropriate for those who are gluten-free, dairy-free, soy-free, Paleo or follow a Low FODMAP diet.

Most of us with dairy allergies have to skip the coffee or hot chocolate at restaurants or gatherings because non-dairy milk options are not usually available. We can now indulge in a hot chocolate treat when we get home! Barlean’s Greens Chocolate Silk powder mixed with the heated unsweetened nut milk of your choice offers a healthier and more nutritious option compared to standard hot chocolate. On hot summer nights, you can even make iced drinks with this versatile powder.

This Greens powder packs a healthy punch as it features 50 super foods, supplements and antioxidants. The silky chocolate flavor is thanks to 100% natural cocoa powder. The whole family will benefit from sipping this drink hot or cold. The best part of this powder, besides the oh-so pleasant chocolate flavor, is that there is zero added sugar. In fact, it is only sweetened with natural stevia extract.

Barlean’s Greens Chocolate Silk powder is available in most vitamin and health food stores. Some retailers like Whole Foods also carry this powder. For the best bang for your buck, purchase this powder online here.

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Note for those of you following a Low FODMAP diet: Mix the powder with 1/2 cup of nut milk only and fill the rest of your glass/mug with water. It’s just as delicious and Low FODMAP diet compliant this way.

Cheers to Having Dessert Options!

I hope that these options provide you with some new dessert ideas to avoid feeling left out of future celebrations! Although these desserts are fabulous and delicious (and mostly very nutritious!), all of these treats are probably best consumed only every once in a while. Do you have any other allergy friendly or diet friendly dessert hacks? Feel free to share your treat ideas in the comments section below.

Sweet dreams!!

Start Your Day with a Healthy Protein Punch – Almond Butter Cup Protein Smoothie

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Breakfast truly does set the tone for the day. In fact, many nutritional experts agree that it is the most important daily meal. With that being said, breakfast is probably the easiest meal to veer off the healthy eating course.

And it is not difficult to do so! Think about it; many common breakfast foods like cereals, pancakes, muffins, granola bars, tarts and even most yogurts are loaded with sugar and other garbage. Eating these foods at breakfast sets you up for a day of blood sugar spikes and potential crashes by mid-day. This is the last thing we need during our busy days!

A Healthy Way to Start Your Day

There are much better ways to start your day. Why not add some healthy protein power to your mornings? Below is my Almond Butter Cup Protein Smoothie recipe that is not only protein-packed (which will keep you full until lunch) but is healthy, features no added sugar and tastes like a decadent dessert.

It’s called Almond Butter Cup because it tastes similar to the popular peanut butter cup candy – except the recipe features almond butter instead of peanut butter. (Almond butter is much healthier than peanut butter for reasons described in my earlier blog post here.)

Chocolate plant-based protein powder serves as the base ingredient of this recipe. Taste is subjective; so, find a protein powder that tastes great to your palate. Also, look for one without any added sugar and unnatural ingredients. (I also make sure any protein powder I purchase is gluten-free, soy-free and dairy-free.) Below are some protein powders that I recommend:

Rebuild Protein Powder – Chocolate

Orgain Plant-Based Protein – Creamy Chocolate Fudge

Sunwarrior – Warrior Raw, Plant-based Protein – Chocolate

Bulletproof Chocolate Collagen

Almond Butter Cup Recipe

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Ingredients

  • 3/4 cup of unsweetened almond milk, cashew milk or almond milk/cashew milk combination
  • 2 scoops of chocolate plant-based protein powder
  • 1 1/2 tablespoons of cacao powder (make sure it does not contain added sugars; I use this one.)
  • 1 handful of spinach (or you may use a scoop of green powder if you prefer)
  • 1 handful of shredded carrots
  • 8 frozen or fresh blueberries
  • 3 tablespoons of canned pumpkin (or you may use one small banana instead)
  • 1 heaping tablespoon of almond butter (pick one without unhealthy or unnecessary added ingredients. Click here for guidance in selecting healthy nut butters.)
  • A pinch of pumpkin pie spice
  • A pinch of sea salt
  • 1/4 cup water

Instructions

The instructions couldn’t be any easier. Just place all ingredients in your blender and blend away. A few seconds later, you will have a rich, creamy and protein-packed smoothie that keep you full for hours.

A Tasty Staple in Any Morning Routine

This is one protein smoothie that I can’t get enough of each morning. I literally wake up looking forward to making this tasty treat every day. This smoothie satisfies salty, chocolate and sweet cravings at once – which is rare for a beverage or food. Plus it is not only loaded with plant-based protein, it includes a one-two punch of vitamins and fiber. It’s a must try for anyone who loves peanut butter cup candies!

Recipe: Ultimate Turkey and Veggie Burger Mashup

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A good turkey burger is hard to find! Ordering turkey burgers at restaurants is always hit or miss. Many times I have been completely let down when waiters or waitresses have delivered dry, whitish-looking pieces of meat that they attempt to pass off as turkey burgers. Sometimes the burgers even taste like they have been frozen for ages (even if they haven’t). Occasionally, I’ll find a good one that is tasty, juicy and looks appetizing – but sadly my experience is that most turkey burgers at restaurants are pretty lame.

I haven’t had too much luck with store-bought turkey burgers either. Most of the frozen turkey burgers are so incredibly thin, fall apart easily or include preservatives or other ingredients that leave them tasting like anything but turkey burgers. The pre-made and ready-to-cook turkey burgers, which are available in most meat sections of supermarkets, are most of the time okay; however, they are – let’s face it – a bit boring.

A Turkey and Veggie Burger Mashup

As the old saying goes: sometimes, when you want something done right, you have to do it yourself. So, I began experimenting and making my own turkey burgers with turkey ground meat and various other ingredients and seasonings. My favorite creation thus far is a turkey/veggie burger mashup.

Since it is impossible to find a pre-made veggie burger out there that is grain-free, Low FODMAPs diet friendly and soy-free, I decided to add my favorite (and diet compliant) vegetables to the turkey burgers. After a few tweaks here and there, I think I found a turkey burger recipe that will blow you away! I literally can’t get enough of these burgers. Here is the recipe:

The Ultimate Turkey Veggie Burger

This recipe yields 4 medium to large burgers. Double the recipe for larger families.

Kitchen Supplies You Will Need:

  • 2 frying/skillet pans (or 1 frying/skillet pan and a grill or grill pan)
  • Measuring cups and spoons
  • Grater
  • Chopper or chopping knife (if you don’t buy pre-chopped veggies)
  • Mixing bowl
  • Spatula or grill utensil

Ingredients:

  • 1 package of ground turkey (for best taste, look for ground turkey meat that is pinkish in color vs. white)
  • 1 egg (egg whites only)
  • 1/3 cup of diced celery (I buy pre-diced celery at the store to save time. For those of you on the Low FODMAPS diet, you may want to hold the celery or reduce the quantity – as celery is high in FODMAPS if greater than 5 cm of the celery stalk is used. If you don’t have any FODMAPS restrictions, you can substitute the celery for onions.)
  • 1/3 cup of diced red and/or green peppers (I buy pre-diced peppers to save time.)
  • 1/3 cup of diced carrots (As you probably guessed, I buy pre-diced carrots. You could also substitute with shredded carrots.)
  • 1/3 cup of grated/shredded sweet potato (some folks on the Paleo diet do not consider sweet potatoes to be Paleo compliant while others do. (I eat them!) Simply skip this step if they are not part of your diet.)
  • 1 teaspoon sea salt (I prefer fine sea salt)
  • 1 1/2 teaspoon of ground pepper
  • 1 1/2 teaspoon dried thyme
  • 2 teaspoons of cayenne pepper (or chipotle seasoning or any spicy seasoning… cut this back a bit if you are not into food that is too spicy; add a bit more if you like your food super spicy!)
  • Cooking oil (avocado oil or other heat tolerant oil if you will by frying your burgers on the stove; olive oil is okay for sauteing the veggies. Click here for information about the best cooking oils.
  • 1 cup of Arugula (optional)
  • Juice from a lemon (optional)

Instructions:

  1. If you didn’t buy pre-chopped vegetables, chop the celery, carrots and peppers using a chopper or knife. You’ll need 1/3 of a cup of each vegetable.
  2. Peel the top portion of a sweet potato. Grate 1/3 cup of sweet potato using a grater.
  3. Add two tablespoons of oil to a hot frying pan/skillet. (Olive oil is okay for this step because you will be using low heat.)
  4. Add the celery, carrots, peppers and sweet potatoes to the pan.
  5. Saute on low heat on the stove for 8 minutes. And remove pan from heat and let cool for 2 minutes.
  6. Add one package of ground turkey to the mixing bowl.
  7. Pour in the salt, pepper, thyme and cayenne pepper.
  8. Add the vegetables to the turkey in the mixing bowl.
  9. Crack one egg and add just the egg whites to the turkey mixture.
  10. Mix all ingredients together well with your hands.
  11. Form 4 medium/large patties.
  12. In a separate frying pan, add 1 1/2 tablespoons of oil (avocado oil is great with this recipe).
  13. Add the turkey patties to the pan. (I tend to cook 2 at a time.)
  14. On medium-high heat on the stove, cook 6 minutes on each side. If your turkey burgers are not ready at that point, cook for an additional 2 minutes per side.
  15. Serve over a bed of arugula (drizzled in a bit of fresh lemon juice) if preferred.

The burgers are also fantastic on the grill (or on a grill pan)! Heat the grill to medium and cook for approximately 10 minutes per side or until the interior of the turkey burger reaches 160 degrees on a meat thermometer.

Enjoy!

 

 

 

Recipes: Chipotle Chicken Meatballs With Crunch and Easy Asian Salad

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It’s summertime! The season of barbecues, swimming, vacations, mesmerizing sunsets, boat rides and lounging at the beach. If you’re anything like me, you try to spend as much time as possible outdoors during these spectacular warmer months.

The last place that most of us want to be when it is so beautiful outside is slogging away in our kitchens preparing complicated dinners. Summer dinner prep should be simple and require minimum fuss. Some of my favorite dinners to prepare during the warmer months require almost no thought and just a few easy steps.

While I confess that most of my favorite recipes for the summer months require the use of an outdoor grill, I also have a few tasty and simple “indoor” recipes for days that we need a break from the grill.

Today, I am sharing one of my recent favorite concoctions: Chipotle Chicken Meatballs with Crunch paired with an Easy Asian Salad. These two recipes are a perfect pairing of spicy and slightly sweet. The food is incredibly quick to make, super healthy and scrumptious! Best yet, the recipes take practically no time at all to prepare – so you can get yourself back outside to enjoy the glorious warm weather!

Chipotle Chicken Meatballs With Crunch

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This recipe is gluten-free, dairy-free, soy-free, Paleo and Low-FODMAP diet friendly.

Kitchen Tools You’ll Need:

  • Large mixing bowl
  • Measuring cup and measuring spoons
  • Chopper or knife (if not buying pre-chopped celery)
  • Baking dish

Ingredients:

  • 1 package of ground chicken (14 oz. – 20 oz.)
  • 1 cup of chopped celery or red peppers (If you are following a strict Low FODMAP diet, use the red peppers instead of celery. Feel free to substitute with onions if you are not following a Low-FODMAP diet)
  • 2 teaspoons of ground cinnamon
  • 3 tablespoons of ground chipotle seasoning (feel free to substitute chipotle for any other spicy seasonings in your pantry) Note: I like my food moderately spicy; use less or more depending on your tolerance for spiciness.
  • 1 teaspoon black pepper
  • 1 teaspoon sea salt
  • Oil to coat the baking dish and 2 tablespoons to sprinkle over the meatballs

Instructions:

  1. Pre-heat oven to 350 degrees.
  2. Coat the bottom of a baking dish with the oil of your choice (I typically use avocado oil but check out this article for some other ideas: The Best Oils for High Heat Cooking).
  3. Add the ground chicken to the large mixing bowl.
  4. Pour in the 1 cup of chopped celery. (To save time, I buy pre-chopped celery at the store but you can also use a food chopper or knife to finely chop the celery.)
  5. Add the cinnamon, chipotle seasoning, black pepper and salt.
  6. Mix all of the ingredients with your hands.
  7. Form meatballs and place them in the coated baking dish. (The recipe makes 12-15 medium to large meatballs.)
  8. Sprinkle 2 tablespoons of olive oil over the meatballs. (For extra zing, sprinkle a little extra chipotle seasoning over the meatballs.)
  9. Bake for 30 minutes.
  10. Remove and serve … and pair it with Easy Asian Salad below.

If you are someone who is obsessed with grilling just about everything during the summer months, do not fear; instead of forming meatballs, you could always make chicken patties with this recipe and pop them on the grill!

Easy Asian Salad

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This recipe is gluten-free, dairy-free, soy-free, Paleo and Low-FODMAP diet friendly.

Kitchen Tools You’ll Need:

  • Salad Bowl
  • Measuring Cups

Ingredients:

  • 1/2 bag/container of mixed greens (organic preferred) Note: If you are cooking for 3 or more, double this recipe.
  • 1/4 cup of mandarin oranges (in water not syrup)
  • 1/4 cup of blanched slivered blanched almonds (purchase a bag with no added ingredients or salt; if you can’t find a bag at your regular grocery store, they also sell these online at retailers like amazon.com.)
  • 1/4 cup of chopped celery (use red peppers instead if you are following a strict Low FODMAPS diet)
  • (If you are not on a Low-FODMAP diet, add 1/4 cup of green or white onions)
  • 1 teaspoon of black pepper
  • Healthy salad dressing of your choice (I use olive oil and fresh lemon)

Instructions:

  1. Empty 1/2 bag or container of mixed greens in a salad bowl.
  2. Add the chopped celery and slivered blanched almonds to the bowl.
  3. Mix the salad
  4. Sprinkle the black pepper over the salad
  5. Drain the water from the can of mandarin oranges. Add the oranges to the top of the salad.
  6. Dress conservatively with the dressing of your choice.

Enjoy!

 

 

Recipe: Delicious and Easy Ground Turkey Italiano

Lately, it is almost impossible to get through an entire day without seeing at least one advertisement for the many meal kit home delivery services available these days. Companies like Blue Apron, Hello Fresh and Plated are spending a pretty penny on advertising their meal kits in every communications channel possible.

We’ve all seen the B list celebrities on Instagram (who are clearly getting paid ridiculous endorsement cash) post pictures while gloriously preparing one of these meal kits. Naturally, these celebrities are typically wearing a full face of makeup and freshly blown out hair – which is how all of us look while we cook. Right?

While I confess that I have never ordered meal kit delivery from any of these companies (mostly due to my dietary restrictions), I know several people who have given these kits a try. While there is no argument here that these meal kits are generally very healthy and can offer a fun family activity on occasion, I have also heard quite a few complaints. For starters, the meal kits can be fairly expensive. Although cheaper than a lovely meal at a fancy restaurant, the meal kits will definitely make your wallet a lot leaner if you order them regularly.

I’ve also heard rumblings that these kits require a considerable amount of preparation time. And some recipes might be more complicated than others to prepare. Sadly, none of the chefs that star in these companies’ commercials come in the box to help you get the dinner on the table.

Lastly, and probably most applicable to me, many of these kits do not work for people who have multiple food allergies and restrictions. You might be able to find one that is gluten-free but not Paleo. Or soy-free but not Low FODMAP friendly. So, I have to permanently pass on these meal kits and go with plan B.

Plan B: A Quick and Easy Meal With Simple Ingredients

While I can’t purchase the meal kits, I love the idea behind them. These kits provide families and individuals the opportunity to cook meals that are a million times healthier than fast food, take-out, processed foods and TV dinners.

If you have the extra cash, the time and a relatively normal diet, by all means order away! If you don’t, no need to fret. There are plenty of other meal options that are much more inexpensive, safe for most food allergies/restricted diets and take no time at all to prepare! In fact, I have a few recipes like this that are in my regular rotation. Below is my first in a series of simple and healthy recipes that I am thrilled to share with you and your family.

Ground Turkey Italiano Recipe

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I’d like to be able to sit here and tell you that I spent a long time dreaming up this recipe, but that is far from the truth. In reality, this recipe came to life in a matter of minutes. Basically, I was hungry and running low on groceries. As many of you can relate, I simply relied on what I had in stock in my kitchen. To my amazement, this recipe turned out to be a pretty tasty concoction. In fact, I have made versions of this recipe dozens of times. It is a top request of family members.

What You’ll Need:

Slow cooker (crock pot), large mixing spoon, food chopper (optional)

Ingredients:

  1. 1 20 oz. package of ground turkey
  2. 2 cups of tomato sauce (If you are following a Low FODMAP diet, it is often difficult to find a jar of tomato sauce without onions or garlic. For Low-FODMAP diet followers, purchase a 14.5 ounce can of plain tomato sauce (preferably organic). Open the jar and pour the contents in a mixing bowl. Add an ounce and a half of water and 2 tablespoons of olive oil. Add dried basil, oregano, salt pepper and any other seasonings that you prefer. If you are not following a Low-FODMAP diet, purchase a 16 oz.jar of tomato basil sauce (preferably organic). Make sure the sauce does not include added sugar.
  3. 1/2 cup of chopped celery or red peppers (Use red peppers instead of celery if you are following a strict Low FODMAPS diet. If you are not following a Low FODMAP diet, feel free to substitute the celery or peppers with onions. Also, if you are looking to cut down time, purchase pre-chopped celery or red peppers from the store. You can use the rest of the celery or red peppers in your omelette, salad or other recipes. Otherwise, a food chopper would save you some chopping time.)
  4. 3/4 cup of shredded carrots (I typically purchase shredded carrots in a bag at the grocery store. You can also substitute shredded carrots for diced carrots.)
  5. 2 teaspoons of dried basil
  6. 2 teaspoons of dried oregano
  7. Sea salt and pepper to taste
  8. 3 cups of arugula or mixed greens (raw or cooked)

Instructions:

  1. Add the 20 oz. package of ground turkey to your slow cooker. (If you prefer, you can lightly brown the ground turkey on the stove before adding the turkey to the slow cooker.)
  2. Pour the two cups of tomato sauce on top of the turkey.
  3. Next, add the 1/2 cup chopped celery (or onions)
  4. Add the 3/4 cups of shredded or diced carrots to the slow cooker
  5. The last ingredients are the seasonings. Add 2 teaspoons of basil, 2 teaspoons of oregano and sea salt and pepper to taste.
  6. Mix the ingredients together.
  7. Set the slow cooker to the 8-10 hour setting if you plan to cook the meal in the morning to serve at dinner time. Stir regularly if you will be home while the meal is cooking. (If you want to start the meal in the evening, set the slow cooker to the highest setting. The dish will be ready to serve in about two hours.)
  8. Serve over raw or sautéed arugula or mixed greens.

Or simply watch this video:

Bon Appetit!