Easy Whole30 Sweet Potato Chili
• 2 Tbsp Olive oil
• ½ cup diced Celery
• ½ cup chopped red onion
• 2 minced garlic cloves
• 1 lb. ground turkey or grass feed beef
• 2 tsp red pepper flakes
• 2 tsp ground cumin
• 2 tsp paprika
• ½ tsp ground coriander
• Salt and pepper to taste
• ½ cup chopped red bell pepper
• 2 ½ cups diced mushrooms
• 2 ½ cups diced sweet potatoes
• 2 ½ cups diced butternut squash
• 3 cups diced tomatoes with juice
• 1 cup sugar free tomato sauce
• 1 cup chicken broth.
In heavy pot
Heat olive oil over medium heat
1. Add celery, onion and sauté for 3 min. Then add garlic and sauté for about 30 seconds
2. Add ground turkey and cook, breaking up the turkey with a spoon or spatula, until turkey is cooked through
3. Add red pepper flakes, cumin, paprika, coriander, salt and pepper to taste. Mix everything well.
4. Add red bell pepper, mushroom, sweet potato, butternut squash, diced tomatoes, tomato sauce and chicken broth.
5. Stir mixture, cover with lid and bring to a simmer, cook chili for 30 min
Serve with your favorite toppings
• Sliced avocado
• Fresh cilantro
• Sliced jalapeno’s
Welcome to the New Year 2020 this is your future! You can make it whatever you want. That is why when you make New Year’s resolutions, make them count. Make the goal achievable, sometimes small starts are best. I love all the new diet commercials on TV now and the great exercise equipment that will change your life! (If you can afford them.) But how do you start? Look at your daily routine? You know what a good habit is and what is a bad habit, so can you leave out the soda’s or cut down on the junk food? Can you put in a walk or run? Even just stretching every morning can start your day to be better.
Write your goal down, tell someone. By telling someone you increase your chances that you will stick to it. It might help to schedule time for your goal, so you get used to doing it. Once you have a good routine then you can ease up on the scheduling. Celebrate the small achievements, you did it for a week, 2 weeks, and you made a month!! All great reasons to celebrate. You can add a new goal once you reach your goal. Just make sure you are making goals that are attainable. My friend has decided to add more vegetables to her family’s meals. The goal can be anything, even putting down the devices and talking at the dinner table, the choice is yours!
At Kirkman we know that it is not a perfect world and your body needs different nutrition throughout your day; Kirkman is here to help you with your nutritional needs. Have a Happy Healthy 2020!
This is such a wonderful delight and so rich! But so easy! I make this every year and they are always a hit. The best thing about these truffles is you can make them your own by adding a flavoring or a topping. You can just roll them in cocoa powder if that is all you want but by adding a little coconut flakes to the cocoa powder you make a whole new truffle flavor. (I roll in coconut flakes and walnuts!)
You can also freeze the base mixture when you have them rolled in a ball and then dip in white or dark chocolate, sprinkle with crushed peppermint candy. Great for holidays. Choose ingredients that your family can have and have fun!
What you will need:
1 ¾ to 2 cups of Chocolate chips or 10.5 to 12 oz of your choice of chocolate.
1 cup Coconut Milk (full fat, in can – shake well)
1 to 2 drops of flavoring for chocolate optional
¼ cup of unsweetened cocoa powder for rolling.
Step 1 Put chocolate chips in a bowl (1qt or 2qt)
Step 2 In a saucepan heat the coconut milk to a simmer, do not boil!
Step 3 Pour heated coconut milk over chocolate in the bowl.
Step 4 Add flavoring now if you have some.
Step 5 Stir gently till all is melted.
Step 6 Let mixture cool, I put it in the refrigerator till firm. (It will be a soft firm like butter)
Step 7 Once cooled then you can form into balls and either roll in the cocoa powder or make it your own. Then put in a container and store in the refrigerator till you are ready to serve!
Makes about 16 small balls if you use a small ice cream scoop.
The Most Wonderful Day of The Year!
It is almost here the most wonderful day of the year, December 26th, when it is all over and you can relax!! For some reason it seemed that we skipped Halloween and Thanksgiving and went directly to Christmas! I was in Costco and it was not even close to Halloween and they had decorations for Christmas! Yikes! I felt I was behind but then remembered I still had over 8 weeks. Yes, I am one of those people who like holidays one at a time in the store and on TV, Netflix or cable!! Give each holiday a chance!
In the nutritional world we are always talking about less stress but society is telling us we are behind or must go faster. We need to unplug, step back and breathe!! What is important to you and your family? The answer I get most often is health, so why is it we do not pay more attention to what we eat or feed our families? I hear all kinds of reasons, but it boils down to time. As I mentioned before, we are all running around and not giving any extra thought to what we put in our mouth.
As we look into this new year of 2020, lets make some goals for lifestyle changes. They do not have to be big changes, maybe instead of eating out 4 times a week you only go out 2 times a week. Then plan out what to make for dinner a few days in advance so you have all the ingredients. Have your family help you prepare the meal. Better yet sit at the table and talk!
Another good change can be to cut down on sugar. According to the NH DHHS-DPHS-Health Promotion in Motion (https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf) 200 years ago Americans consumed only 2 pounds of sugar a year, in 1970 Americans consumed 123 pounds per year and today Americans are consuming 152 pounds per year. That’s 6 cups of sugar a week, and it is still rising. Reading ingredient labels can help you in your decision on
what items to buy. Every 5 grams of sugar are equal to 1 teaspoon of sugar; you can make it a game with the kids to figure out how many teaspoons of sugar are in a product and if it is a good choice or not. Sugar is overused but food producers are smart since sugar is addicting, they add it to our foods, and you want more! Eating more can cause weight gain and cause many other issues in our bodies.
Pay attention to reading labels on the food you purchase. If you cannot pronounce the words on the ingredient label, then you really should not be eating that food. I tell clients to shop the outside perimeter of the grocery store, that is where all the fresh food is at.
The American diet, also known as the SAD diet – Standard American Diet, does not have the dietary nutrition that it once had. So how do we get back some of the nutrients that we need and are not getting in our SAD diet of today? The supplements that can help are a good Multi-Vitamin and Mineral, Probiotic and Vitamin D. Kirkman has many products to choose from to best fit your needs.
Take a look at your New Year, relax, slow down and get healthier!
Yummy treat that makes up fast Thanksgiving desert!
Crustless Pumpkin Pie Mini cups (Dairy Free, Gluten Free)
- 15 oz can pumpkin puree
- ¾ cup Coconut palm sugar
- 2 large eggs
- 1 egg yolk
- 1 tsp Vanilla extract
- ¾ cup canned coconut milk
- ½ cup gluten free flour blend
- 2 tsp pumpkin pie spice
- ½ tsp salt
- ¼ tsp baking soda
- ¼ tsp baking powder
Preheat oven to 350F
Spray 20ct small muffin pan or a 12ct muffin pan (You need to increase cooking time to 25 min when using a regular size muffin pan) I use a silicone pan by Demarle 20ct
In a large bowl mix pumpkin, coconut sugar, eggs, egg yolk, vanilla and coconut milk.
In a smaller bowl sift together flour, pumpkin pie spice, salt, baking soda and baking powder.
Mix wet ingredients with dry ingredients until combined
Scoop into muffin pans. I fill mine full and bake for 20 min. when cooling they will deflate a little but don’t worry they are ok.
Let them cool in the pan for 30 minutes, remove and refrigerate at least 1 hour before serving.
Top with a dairy free option. I really like So Delicious CocoWhip