South Western Slow Cooker Turkey Chilli

This South Western Turkey Chilli is a hearty but low calorie meal, it’s got tons of fibre to keep you full plus lots of nutrient packed veggies.

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1 tbsp oil

1 onion

1 small package of turkey, free range!!

2 cloves garlic

2 cups chopped spinach

2 cans tomato sauce

1 cup corn

1 chopped zucchini

1 can cannelloni beans

1 can black beans

2 tbsp chilli powder

salt to taste

1 chopped avocado

1/2 lime

1. Saute your onions and garlic until translucent in your oil (about 5 mins) I recommend grape seed or any other high smoke point oil

2. Add your turkey and sauté until there’s no more pink

3. In your slow cooker add both beans, corn, spinach, zucchini, chilli powder, your sautéed turkey mixture and tomato sauce

4. Cook on low heat for 6-8 hours

5. Cut up your avocado and douse in lime juice serve on top of your chilli

 

 

20 Minute Booty Burn

5 Exercises, 3 mins each, 5 days per week

Do as many reps as you can in good form!

Start by using 10lb weights but in time work your way up, for example week 1- 10lbs, week 2-15lbs, week 3- 20lbs. The heavier the weight the more you’ll build the size of the muscle, but if you over do it you’ll just end up injured, so respect your body and where it’s at today!

 Kettle Bell Swing

Stand with your feet shoulder width apart and toes pointed out at a 45 degree angle, holding your weight/kettlebell hinge at the hips, keep your back flat and your gaze forward, lift the weight over your head then come back down.

 Squats

Stand with your feet shoulder width apart and toes straight, keep the shoulders drawn down and the chest open. Sit back like your in a chair then lift back up.

 Lunges

Begin in a regular standing position then take a big step forward bringing your knee directly over top of your ankle, your back knee comes an inch off the ground. Step the back foot forward in your next step and repeat.

 Leg Lifts

Laying on your side bend the top leg over the bottom extended leg, place a weight on the lower leg and pulse, change sides after a minute and a half.

 Dead Lifts

Begin with feet hip width apart and a 20 to 40 pound barbell on the floor in front of you. Hinge at the hips and lift the barbell from the middle of the shins up to the middle of thighs, repeat.

Try to move from exercise to exercise swiftly, however pause if you need to- over time as you gain strength you’ll need to pause less often.

Spagetti & Veggie Meatballs

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Veggie Meatballs

10 mushrooms

1/2 onion

1 sweet potato finely grated

1/2 cup fresh parm (omit if vegan)

1 egg- whisked

salt to taste

1 can black beans

5 crushed whole grain crackers (or 1 cup bread crumbs, I just happened to have crackers on hand!-If your gluten free you can use 1 cup of oat flour)

1 tbsp olive oil

Sauce

2 large handfuls roughly chopped spinach

1 onion chopped

2 tbsp olive oil

1 jar tomato sauce

1 box spagetti noodles (Whole grain or gluten free)

 

1. Preheat oven to 400 F. Start boiling a pot of water for your noodles.

2. Saute onions and mushrooms, cook until tender

3. Mash beans (chunks are okay!) and add in cooked mushrooms and onions

4. Grate your sweet potato, crush your crackers and add to mixture

5. Add your whisked egg

6.  I use my electric mixer, but you can easily mix by hand- if you can make these a day or even several hours in advance you’ll find they stick together a bit better, however it’s not necessary. Once every things incorporated form your balls.

7. Heat 2 skillets with a tablespoon of oil in each, add your noodles to your boiling water

8. Add your meatballs to one skillet and your onions for the spagetti sauce in another. (If your watching your calories you don’t need to brown them in a pan with oil first, it just makes them a bit crispier, you can just put them straight into the oven on a parchment lined pan.)

9. Brown your meatballs for 10 minutes and then transfer to a pan lined with parchment paper- cook for 20 mins.

10. Add your tomato sauce, spinach and olive oil to your simmering onions, reduce heat to a low simmer.

11. So at this point your noodles, sauce and veggie meatballs should all be cooking, and finished at the same time, roughly 15 more mins.

12. Assemble your bowls!