White Bean Turkey Chili

The secret to making this chili belly-friendly is to soak the beans overnight in distilled water. Soaking releases enzymes in the beans that would otherwise cause gas and bloating.

Yield: About 10 1-cup servings

Ingredients: 

1 pound mixed dry white beans–Northern, White Navy or Baby White Lima (makes about 4 cups cooked beans)
1 pound lean ground turkey
32 ounces Campbell’s Tomato Juice
2 celery stalks, chopped3
3 large carrots, peeled and chopped (contain 3.02g sucrose per 100gr–Sucraid may be required)
2 cloves garlic, minced (optional, contains starch)
1/2 onion, minced (Sucraid recommended)
3 tablespoons chili powder (may contain maltodextrin depending on source)
2 tablespoons cumin
sea salt and black pepper
red pepper flakes (optional)
Other vegetable options: chopped zucchini, sweet bell peppers, olives

Directions:

  1. Soak beans overnight.
  2. Drain water from beans, rinse well and boil in fresh water on medium heat until soft (about 2 hours)
  3. Add celery and carrots and simmer on low heat. Add more water if needed to prevent burning.
Sauce (can also be used as taco sauce for taco salad)
  1. Meanwhile, cook ground turkey in a large frying pan (keep juices and fat)
  2. Add onions and optional garlic and saute for a few minutes
  3. Add chili powder, cumin and sea salt and black pepper to taste
  4. Stir turkey with seasonings for about 1 minute
  5. Add tomato juice simmer on low heat for 15 minutes
  6. Drain out most of excess water from beans and veggies, depending on how thick you like your chili
  7. Add turkey/chili sauce to beans. Stir and simmer20 minutes or more, allowing sauce to thicken if desired.
  8. Serve with a little shredded cheese and sour cream.

Cheesy Cauliflower with Chicken and Green Beans {mini-meals #1}

It’s funny how limited options can spark needed creativity! There has been recent discussions on the Facebook groups about how expensive managing the CSID diet can be. I want to offer some encouragement to those of you with limited resources in the areas of time and money. One thing I have learned over the years is to keep it simple! Kids can be very picky, and it can be discouraging to spend time and money on preparing food they refuse to eat. From my own experience, my recipes come from blending what is familiar while exchanging foods that typically contain sugar or starch for those that do not.

One of the foods I have recently been using a lot of is cauliflower. Although some people find cauliflower may cause gas, I have learned that if you chop up fresh cauliflower and let it sit for about 10 minutes, the enzymes that cause gas are released. Ever since I started using fresh cauliflower, everyone in my family has been able to eat it without issues.

I am working on several recipes which include the combinations of cauliflower and ground/minced turkey for my “mini-meals” guide to inexpensive and simple meals. But for today, I wanted to share my most recent creation (picture to come soon) made in my attempt to create a macaroni and cheese type side dish. Keep in mind I am still experimenting with ingredient portions, but this is a rough version of the recipe in progress. If you find alternative ingredients or portions to work better for you, please share them by commenting.

To make the entire meal, begin with frying 6-8 boneless, skinless chicken tenders or about 1 pound of boneless, skinless chicken breasts in butter or olive oil. Place 2 cups of frozen green beans in a small pot with  1 cup of water. Cover with a lid and cook on medium heat until water boils. Turn off heat, and let green beans finish cooking in the heated water, without overcooking. (Hint: Chop up cauliflower and let it sit to release the enzymes while preparing the chicken and green beans if you are concerned about irritation.)

For the Cheesy Cauliflower you will need:

1 head fresh cauliflower (organic if possible).

1/2 cup (4 ounces) pure sour cream (I use Daisy brand since it does not contain food starch or maltodextrin)

1/2 cup (4 ounces) grated sharp or medium cheddar cheese

1/4 cup fresh grated parmesean cheese

4 tablespoons unsalted butter

1 teaspoon sea salt

Instructions

1) Cut off base of cauliflower and discard. Chop cauliflower into 1-inch pieces. Let sit for 10 minutes. Place in a vegetable steamer. Steam for 15 minutes or until a butter knife easily cut through cauliflower florets.

2) Set steamed cauliflower aside and drain the water from the bottom half of the steamer pot. Add sour cream, cheese, parmesean cheese, butter and salt to the pot and return to stove on medium-low heat. Using a whisk, stir mixture until cheese melts.

3) Add steamed cauliflower and mash and blend it into the cheese sauce. Add sea salt and a dash of black pepper if desired.

4) Serve either over chicken and green beans casserole-style, or serve separately depending on personal preference.

When I served this to my family last week, I cut up the cooked chicken into bite-size pieces and stirred the chicken and green beans into the cauliflower. The blend of flavors was amazing and it tasted very much like a  pasta and cheese casserole.

Estimated Cost and Servings:

6 servings

cauliflower $1.50

cheese $3.00

parmesean cheese $1.00

green beans $1.50

chicken $4.00

Total Cost: About $11 or less than $2 per person

Taco Salad

No those are not strawberries! They are a medium-sized deep red tomato often sold in a plastic container rather than loose. The combination of tomatoes, ground turkey, freshly made taco sauce, olives, cheese, crunchy lettuce and a tab of pure sour cream is perfect without a single tortilla or chip! However, what also makes this simple family-night dinner perfect is that it is versatile to use for all members of the family (those who can eat chips and those who cannot.) Serve as a buffet with each ingredient separate or mix together as shown in the picture.

Yield: 6 servings

Taco Sauce
1 pound (16 ounces) ground or minced turkey, chicken, or beef
1 teaspoon paprika
1 teaspoon cayenne pepper
1 teaspoon sea salt
3 tablespoons cumin
1/4 teaspoon black pepper
2 cups (16 ounces) tomato juice (tomatoes, salt and ascorbic acid only)

Salad
4-6 ripe vine tomatoes, chopped or sliced into bite-sized
1 can black olives
8 ounces shredded cheddar cheese (shred yourself as pre-packaged contains potato flour)
1 head iceberg lettuce, shredded or chopped
4 ounces pure sour cream (milk only, no “skim”)

1. Cook ground turkey in a large skillet on medium-high heat until done. Drain off excess fat.

2. Continuing to cook on medium heat, add spices to the cooked turkey. Stir for one minute.

3. Add tomato juice and bring to a boil. Turn heat to low setting and simmer for about 15 minutes or until juice thicken into a sauce. Add more sea salt and pepper if desired.

4. Divide lettuce evenly into six soup bowls. Scoop 1/2 cup serving of taco sauce onto each plate of lettuce. Top with cheese, olives, tomatoes and sour cream. Serve with organic corn chips if some starch is tolerated.

Lemon Ginger Tilapia Teaser

This recipe will be exclusive to the printed cook book and part of the essential weekly meal plan. Pre-order your book today to also receive this recipe on a full-color recipe card with your order!

Click “add to cart” on the left to order now:)

Other exclusive recipes will include taco salad, cinnamon swirl bites and more!

Tomato and Basil Sauce

This sauce can be used with Spaghetti Squash, on butter beans, or served in a bowl and topped with cheese and sour cream. For a heartier meal add cooked ground turkey if desired.

Yield: About 10 cups of sauce

2 tablespoons olive oil
5 medium mushrooms, sliced
1 64 ounce bottle 100% tomato juice (tomatoes, salt and vitamin C only)
6-8 peeled, fresh garden beefsteak tomatoes
12 ounces fresh, organic basil
black pepper



1. Sauté the mushrooms with olive oil in a 2–quart pot until mushrooms brown.
2. Blend 1 cup tomato juice, peeled tomatoes, and basil leaves until smooth. Add tomato and basil mixture to the mushroom.
3. Stir in remaining tomato juice and cook on medium-high heat until boiling. Turn down to low heat. Simmer for at least 30 minutes, stirring occasionally and adding pepper to taste.

Cranberry Orange Chicken with Dill

This is yet again, another recipe I made out of necessity with what I already had in my refrigerator. You never know what new creation is waiting when all you have is fresh ingredients and a few minutes in the morning to throw together that night’s dinner. This recipe can still be enjoyed without including orange juice if Sucraid is not available.

Yield: 4 to 6 servings 

1 12-ounce bag fresh cranberries (I usually buy extra bags during the holidays and freeze them for later use, as cranberries are only available seasonally)
Juice of one freshly squeezed orange (S)
1 cup crystalline fructose (or ½ cup honey)
2 pounds of chicken leg quarters, thawed OR 8-10 individually frozen chicken tenders
1 cup water
1 teaspoon dried dill weed
Sea salt and Pepper to taste 

1. Place cranberries, water, orange juice and sweetener in medium sauce pan on medium/high heat until boiling.
2. Simmer about 30 minutes or until cranberries are soft and smash down easily.
3. Place in refrigerator for 1 hour.
4. Place chicken in a large Crockpot and rub skin with salt and pepper.
5. Pour cranberry/orange mixture over chicken. Sprinkle with dill.
6. Cook on Low for 6 to 7 hours. 

STOVE-TOP Alternative

1. Melt 2 tablespoons butter in a large frying pan on medium-high heat.
2. Cook leg quarters or chicken tenders until golden brown and cooked thoroughly. Set aside on a large serving platter and sprinkle with salt and pepper.
3. Add cranberries, water, orange juice and honey to frying pan used for chicken. Bring to boil, stirring often.
4. Reduce heat and simmer for 15 minutes or until cranberries pop and liquid begins to thicken.
5. Pour cranberry mixture over chicken. Sprinkle with dill and serve.

Sweet and Salty Chops

This is a fast and easy way to perk up pork chops with just a few sugar-free, starch-free ingredients.  Pictured above with a green salad and mashed cauliflower.

Yield: 4 servings 

1/4 cup wheat-free tamari sauce
1/2 teaspoon Real Salt* or sea salt
1/2 teaspoon black pepper
1/4 cup honey
4 bone-in pork loin chops 

1. Preheat oven to 425◦F. Mix tamari sauce, salt, pepper and honey in a small bowl with a fork or wire whisk.

2. Place pork chops in a large baking dish. Pour sauce over chops, cover with foil and bake for 25-30 minutes.

Mashed Cauliflower (Fake Potatoes!)

For best results, serve this in a bowl, as it tends to turn out a bit runnier than traditional potatoes. However, the taste of these fake potatoes trumps consistency any day. This side dish goes well with pork chops, turkey meat loaf, or grilled chicken breasts. 

Yield: 8 servings 

2 fresh cauliflower crowns
2 cloves garlic, pressed (Optional, Group C only)
2-4 tablespoons butter (to taste)
1/4 cup (more or less) heavy whipping cream
Real Salt or sea salt and pepper to taste

1.  Boil or steam cauliflower in a large pot until you can easily slice a fork through the crowns. Drain and set aside.
2.   Add butter and garlic to the large pot on medium heat. Sautee until garlic turns clear. If not using garlic, simply add softened butter to drained cauliflower and continue with step 3.
3.   Add cauliflower and whipping cream. Using electric beaters, mix on medium speed until creamy, and remove from heat.
4. Add salt, pepper, and serve warm with additional butter, or gravy (recipe on next page).

Turkey Meat Loaf

You won’t miss a thing with this juicy, low-fat and starch-free version of the traditional recipe. Serve with mashed cauliflower, steamed veggies and a garden salad. 

Yield: 8 servings 

2 pounds ground turkey
2 eggs, slightly beaten
1/4 cup cooked butter beans, drained or 1/4 cup blanched almond flour
1 tsp Real Salt or sea salt
1/2 teaspoon black pepper
2 tablespoons red wine vinegar
1/4 cup honey or crystalline fructose
1/3 cup Campbell’s tomato juice*
1/2 small yellow onion, finely chopped (S)**

**Sucraid may be required for those with CSID

1. Preheat oven to 425◦F
2. Combine all ingredients in a large bowl, and mix well using a wooden spoon.
3. Pour into a full-sized loaf pan. Place pan on cookie sheet to catch drips and bake for 1 hour or until thermometer inserted in center reads at least 180◦F.