Nutritionist’s Clean Eating 101 Featured on Indy Style

by Team Dudash

February 14, 2017 • 0 comments

In January, I visited my friends and colleagues at WISH-TV’s IndyStyle to feature my tips and recipes for clean-eating meal planning. If you are new to my page, my five clean food rules are:

• Natural state: The less foods are processed, typically the more beneficial nutrients they retain, making them healthier to eat.
• Eat color: Every color of the rainbow provides its own blend of disease-fighting, immunity-boosting antioxidants, phytochemicals, vitamins and minerals.
• Eat local and seasonal: Foods that travel shorter distances to get from farm to fork leave a smaller carbon footprint.
• Good for you and the planet: Learn what you can about the companies you buy food from.
• Enjoy every bite: Food nourishes and fuels our bodies and minds, but it also doubles as entertainment, encourages creativity, invites togetherness and rejuvenates the soul.

We had time to discuss a trio of meals and techniques for busy parents and cooks who want to make sure their meal planning includes clean and delicious food. We discussed the ease of my Sheet Pan Chicken Dinner, Slow-Cooked Turkey Chili and other fan favorites. Click on the images to view the videos. My chili recipe is below.

(No-Chop) Slow-Cooker Turkey Chili with Garbanzo & Black Beans

I love this chili! And even though it is filled with beans, my husband still loves it, too. It only takes 15 minutes to prep it before you run out the door to pick up the kids or get to your appointment. Next thing you know, you’re coming home to a yummy smelling home and hot pot of deliciousness. This dish freezes beautifully and tastes even better the next day.

• 3 teaspoons high heat oil, like canola oil
• 1 pound lean ground turkey
• 1 teaspoon each chili powder, garlic powder and ground cumin
• 1/4 teaspoon salt and pepper
• 1 (28-ounce) can whole tomatoes with juice
• 1 (14-ounce) can garbanzo beans (chickpeas), drained
• 1 (14-ounce) can black beans, drained
• 3/4 cup broth (like chicken, beef or vegetable)
• 2 tablespoons onion flakes (or use 1 cup diced onion)
• 1/8 teaspoon crumbled dried oregano

Toppings: diced avocado, cilantro leaves, lime wedges, tortilla chips, cheese and whatever else you like!

Heat a large sauté pan or skillet on medium-high heat and add the oil. When the oil is shimmering, add the turkey in a single even layer by breaking it off into sections before adding to the pan. Break it up a bit with a wooden spoon, preferably with a straight edge. Cook the turkey undisturbed until it is partially golden on the bottom, about 4 minutes. Sprinkle with chili and garlic powder, cumin, salt and pepper. Flip the turkey and break up into smaller pieces. Remove from heat.

Add the tomatoes to the slow cooker and break them up with a spoon. Add the cooked turkey, beans, broth, onion flakes and oregano. Cover and cook on low for 4 1/2 hours, up to 6 hours. Or 2 hours on high and 1 hour on low.

You might also enjoy:

Sheet Pan Dinner: Roasted Brussel Sprouts, Chicken and Potatoes

Soy-Honey Alaskan Cod

Crimini Mushroom Turkey Burger