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Build a Better Salad

When the word salad comes to mind many people think ”diet” and that’s all I’m going to eat for the next month. UGH! So, let’s get one thing straight, eating healthy foods such as vegetables makes for a healthy nutrition plan, not a diet. Vegetables provide us with lots of fiber that helps to keep …

Valentine’s Day Without Chocolate? Well, Yes!

What do you think about when you hear the word Valentine’s? Flowers? Gifts? Dining out? Chocolates and candies? Too many of our patients come into a session after Valentine’s Day and tell us that the weekend was very difficult. They typically mention that it was hard due to eating out and consuming a lot of …

Holiday Drinks: Lightened up

Christmas season is a time for many of us to catch up with family and friends. This also means holiday food and drinks are at an abundance. So, what can we do to watch the waistline and still enjoy the festive drinks? To answer that, here are a couple recipes that we like:   Pomegranate …

Veggie-Packed Turkey Chili Recipe (Low Sodium, Low Fat)

Warm-up with this tasty turkey chili! Turkey chili can be significantly fewer calories and fat than traditional beef chili. This tasty recipe is also very plant-based with veggies included.

turkey chili

Serves 6

Ingredients:

  • 1 ½ pounds turkey, ground
  • 1-28 ounce can petite tomatoes (do not drain)
  • 1- 6 ounce can tomato paste
  • 1 packet Mrs. Dash Chili Seasoning Packet
  • ½  teaspoon Mexican Style Chili Powder
  • 2 teaspoon Onion Powder
  • 2 teaspoon Garlic Powder
  • 1 large zucchini, chopped
  • 1 green pepper, diced
  • 10 mushrooms, chopped
  • Optional: 1 cup black or kidney beans

Directions:

  1. First, brown ground turkey until fully cooked over medium heat. Then drain any visible fat.
  2. Add Mrs. Dash seasoning pack, petite diced tomatoes, and tomato paste. Then stir until well blended.
  3. Next, add fresh vegetables, garlic powder, chili powder, and onion powder. 
  4. Now, cover and simmer over low-medium heat for 20 minutes.
  5. Last, uncover and finish simmering over low-medium heat for 20 minutes.
  6. Finally, serve with homemade garlic toast.

Why Mrs. Dash? Because it’s lower in sodium, which can help with blood pressure, kidney issues, and more! Make the switch if your doctor has recommended you decrease your sodium intake.

 


Meal Planning

Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.

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