Turkey Chili Stew

Yesterday we had some friends over to watch some of the playoff games.  My husband made an amazing Turkey Chili Stew.  We had a light snow yesterday in Colorado so the comfort of a warm meal was absolutely perfect.

**If you have Hidradenitis Suppurativa and are sensitive to nightshades, avoid the potatoes.

Ingredients:
1 lb lean ground turkey
1 tbsp extra virgin olive oil
3 cups chicken broth, low sodium
2 cups chopped potatoes (we used red)
1/2 cup chopped onion
3 garlic cloves, minced
1 can pinto beans, drained (no sugar added)
1 can corn (no sugar added)
Green chili's, chopped
Garlic salt to taste

• Cook turkey over medium heat.  
• Meanwhile, in a large pot add potatoes, garlic, onion and chick broth, bring to a boil.  
• Simmer until potatoes are tender.  
• Add potato mixture to a crock pot along with beans, corn and chilies.  
• Add cooked turkey and sprinkle with garlic salt.  
• Cook on low 4-6 hours.

Turkey Chili Stew

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Red Potatoes:  Red potatoes are a good source of iron, vitamin C and zinc which play an important role in your immune system.  Red potatoes are also an excellent source of fiber which helps maintain blood sugar levels and aids in digestion.  

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Pinto Beans: Pinto beans are an excellent source of protein and fiber which is very beneficial to the digestive system.  Pinto beans are also a good source of manganese, copper, potassium, magnesium and iron.  

Turkey Chili

Who doesn't love a good bowl of chili!  This is one of my favorite comfort food recipes.

If you have not read about the Elimination Diet, I strongly recommend you do prior to making this meal.  Several Hidradenitis Suppurativa sufferers have found specific foods that cause their flare-ups.  On this list is tomatoes.  Tomatoes are not one of my "trigger" foods, so this recipe is safe for me. 

Ingredients

For the Turkey
1 lb. 99% fat-free ground turkey
2 tbsp. garlic, minced
1 tbsp. extra virgin olive oil
1 tbsp. chili powder
1 tsp. cumin
1 tsp. basil
1 tsp. parsley

For the Chili
1 can, drained red kidney beans
1 can, drained white kidney beans (cannellini beans)
1 can chili beans in sauce (I use 'Wild Oats', organic)
1 can tomato soup, no sugar added (I use 'Imagine', organic brand)
1 can tomato sauce, no sugar added
1 can original Rotel (or chopped tomatoes)
1 red onion, chopped
3 tbsp. chili powder
1 tbsp. cumin
1 tsp. onion powder

• In a skillet, sauté garlic in olive oil for approximately 3 minutes.  Add the ground turkey and sprinkle in the chili powder, cumin, basil and parsley.  Cook turkey until done.
• Meanwhile, in a crockpot, add all the ingredients under 'For the Chili'.  Add in the ground turkey.
• Cook on low for 6 hours. 



Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound helps fight inflammation.  Extra virgin olive oils are also rich in antioxidants which helps boost the immune system.

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Parsley: Parsley contains natural chemicals called phytonutrients, specifically flavonoids, which help prevent unnecessary inflammation throughout the body.  The oil in parsley has been known to decrease swelling and pain.  Parsley also contains histidine, an amino acid which helps with wound healing and helps repair tissue damage.  Parsley is also high in mineral content such as magnesium and zinc.  Magnesium is a common mineral that is lacking in our bodies.  A diet deficient in magnesium can cause inflammation.  Zinc has many anti-inflammatory benefits such has helping remove substances that cause inflammation in the cells.  Parsley is also high in vitamin C which boosts the immune system.  A strong immune system helps fight inflammatory disorders.

 Kidney Beans:  Kidney beans are an excellent source of folate and fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Kidney beans are also an excellent antioxidant which helps boost the immune system.   Kidney beans have also been known to reduce chronic inflammation.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Turkey Burger

My husband and I have season tickets to the Denver Broncos!  GO BRONCOS!!  We tailgate for every single home game.  We are actually the first people in our parking lot for every game.  Every year, right before the start of the season, we organize our tailgate supplies and pre-plan our tailgate meals.  When I was first diagnosed with Hidradenitis Suppurativa, all the fun was taken out of planning our tailgate meals.  We used to eat French dips, bratwurst's, and hot wings.  I was so sad looking at the previous years menu items knowing I would have to change everything!  However, the more comfortable I got with the foods I could and could not eat, it helped re-energize my excitement for tailgating again.  I now have several different tailgate meals that are delicious and it helps that they are much healthier too!

Thursday, August 7th, the Broncos played their first pre-season game against Seattle.  I enjoyed a yummy turkey burger with a large salad.  The bun brand is Ezekiel made of sprouted grains which I picked up at Sprouts Market.

This is a pre-made turkey burger (to save time), but the only ingredients are turkey, kosher salt, and rosemary extract.  I also found these at Sprouts Market.  The brand is Bubba Burger.  

      

Ingredients
Turkey Burgers
Greek Vinaigrette Dressing, homemade (click the name for the recipe)
Ezekiel bun
Spring lettuce mix
Kidney beans
Sunflower Seeds
Walnuts, chopped

• Grill turkey breast, add Greek vinaigrette dressing to turkey burger while grilling.  Meanwhile prepare your salad adding kidney beans, sunflower seeds and chopped walnuts in a Tupperware container.  Add 1 tbsp. Greek vinaigrette dressing.  Close Tupperware container and shake salad mixture well.  Add additional dressing if needed.  
• Add Greek vinaigrette dressing to the the Ezekiel bun for flavor.  Once turkey is done, add Turkey to bun.  Viola!

Kidney Beans:  Kidney beans are an excellent source of folate and fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Kidney beans are also an excellent antioxidant which helps boost the immune system.   Kidney beans have also been known to reduce chronic inflammation.

Sunflower Seeds:  Sunflower seeds contain vitamin E which is very beneficial for a strong immune system and healthy skin.  They also are loaded with antioxidants and ease conditions related to inflammation such as skin eruptions.  

Walnuts:  Walnuts contain powerful antioxidants and studies suggest they help reduce inflammation.  An additional study found that walnuts can help reduce damage caused by stress by lowering blood pressure responses related to stress.  

GREEK VINAIGRETTE DRESSING

Red Wine Vinegar:  Red wine vinegar may help balance your blood insulin levels.  Red wine vinegar also assists with digestion allowing your body to absorb vitamins and minerals.  It is also known to help with inflammation.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.  The Ascorbic acid that is naturally in lemons also has anti-inflammatory properties.  

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Turkey and Quinoa Stuffed Peppers

Having Hidradenitis Suppurativa has put limits on specific foods.  Many HS sufferers have found Food Triggers and avoiding these "triggers" has helped them maintain their HS and others have completely gone into remission.  I used to love cheese, but now this is something I avoid unless it is fat-free and I am not a huge fan of the flavor.  This is sad, but I didn't know you could make stuffed peppers without cheese!

Here is a stuffed peppers recipe that I thoroughly enjoyed....even without cheese!  

***This is not a good recipe for HS sufferers that have to avoid nightshades due to the peppers and tomato sauce.  

Ingredients

99% fat-free lean ground turkey

1 Cup quinoa

6 Bell peppers

2 cans tomato sauce, no sugar

1/2 cup no-chicken broth

2 tbsp. extra virgin olive oil

1/2 red onion, chopped

1 package baby Portobello mushrooms

2 tsp. Italian seasoning

1 tsp. onion powder

1 tsp. garlic salt

1 tsp. basil

1 tsp. oregano

• Preheat oven to 350 degrees.  Meanwhile, prepare quinoa according to the package.  
• Cut the tops of the bell peppers off and remove the insides.
• In a skillet, add 1 tbsp. olive oil, 1/4 cup no-chicken broth, onion, and mushrooms and heat on medium low heat until tender. 
• In a separate skillet, add 1 tbsp. olive oil, 1/4 cup no-chicken broth and turkey.  Combine all seasonings and sprinkle over the turkey.  
• When turkey is cooked through, combine turkey, quinoa and mushroom mixture.  Add 1 can tomato sauce.  Mix well.  
• Coat the bottom of a pan with olive oil spray and 1/2 can of tomato sauce.  Place the bell peppers in the pan.  Fill each bell pepper with the turkey mixture.  Pour the remaining tomato sauce over the bell peppers and cook in oven for 45 minutes.  

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Portobello Mushrooms:  Portobello mushrooms are known as anti-inflammatory nutrients.  They also contain an antioxidant known as ergothioneine which help repel disease.  

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Turkey Lettuce Wraps

I have found that my diet is a major reason why my Hidradenitis Suppurativa has been in remission.  I believe eating foods that are anti-inflammatory, high in antioxidants and loaded with nutrients will help boost the immune system and will decrease the amount of flare-ups.  I used to love soft tacos and I would eat a lot of white tortillas.  I completely avoid whites now such as white flour, white bread, white rice and yes, white tortillas.  I had to find a substitute and decided to give lettuce wraps a try.  I was quite surprised, I loved them!  Here is a very quick turkey lettuce wrap recipe that is loaded with flavor.  I combine this with a large spinach salad using the homemade sesame dressing.

Ingredients
99% fat-free lean ground turkey
1 head of iceberg lettuce
1/4 cup vegetarian no-chicken broth
1 tbsp. extra virgin olive oil
Taco Seasoning
1 tbsp. chili powder
1 1/2 tsp. cumin
1 tsp. sea salt
1 tsp. ground pepper
1/2 tsp. paprika
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. crushed red pepper flakes
1/4 tsp. oregano

• Add olive oil, no-chicken broth and turkey to skillet over medium heat.  In a separate dish combine taco seasoning and mix well.  Sprinkle seasoning over turkey and let turkey cook until done.  
• Meanwhile prepare the head of lettuce by rinsing thoroughly and cutting off the stem.  Peel away layers for wraps.  

Iceberg Lettuce:  While dark green leafy lettuce has more nutritional value, iceberg lettuce still is a good source of vitamins and minerals such as vitamin B6 and  thiamine which helps promote skin health.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin. 

Paprika:  Paprika has antibacterial properties and is said to be good for skin problems caused by bacteria.  Paprika is also loaded with antioxidants and is has been reported to possess anti-inflammatory properties which may be beneficial to individuals with autoimmune or inflammatory diseases.  

Crushed Red Pepper Flakes: Red pepper flakes contain capsaicin which have anti-inflammatory properties.  Red pepper flakes are also an antioxidant which help protect our bodies from free radicals.  

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

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Turkey Fajitas

When I am not in the mood to cook, turkey fajitas are a quick and easy recipe.  For individuals that are sensitive to nightshades (bell peppers, cayenne pepper, paprika), this is a recipe you will want to avoid.  I have found that nightshades do not trigger a flare-up for me so this recipe fits in well with my diet.  I completely avoid white tortillas!  I use corn tortillas instead or serve over quinoa with a side salad.  

Ingredients
99% fat-free lean turkey
1 package Shittake mushrooms
2 red bell peppers, sliced
1 yellow bell pepper, sliced
1 orange bell pepper, sliced
1 green bell pepper, sliced
2 tbsp. extra virgin olive oil
1 cup vegetarian no-chicken broth
1 red onion, chopped
Fajita Seasoning Ingredients
2 tbsp. chili powder
1 tsp. paprika
1 tsp. garlic salt
1 tsp. Garlic Powder
1 tsp. onion powder
1/2 tsp. cumin
1/2 tsp. pepper
1/2 tsp. cayenne pepper

• In a skillet, heat 1 tbsp. olive oil on medium heat.  Add sliced bell peppers and onions.  Combine fajita seasoning and sprinkle 1/2 of the seasoning over peppers and onions.  Add 1/2 cup no-chicken broth.  Add shiitake mushrooms.
• In a separate skillet, heat 1 tbsp. olive oil on medium heat and add the turkey.  Sprinkle the other 1/2 of the seasoning over turkey.  Add 1/2 cup no-chicken broth.  When turkey is cooked, combine peppers, onions and mushrooms.

Shiitake Mushrooms:  Shiitake mushrooms contain lentinan which has anti-tumor properties and helps stimulate the immune system.  Shiitake mushrooms are also believed to have antiviral and antibacterial properties.  

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Chili Powder:  Chili powder is high in potassium which helps with the digestive process.  Chili powder is also a great source of vitamin A which helps your body create white blood cells (leukocytes).  White blood cells help fight off infections in the body.  

Paprika:  Paprika has antibacterial properties and is said to be good for skin problems caused by bacteria.  Paprika is also loaded with antioxidants and is has been reported to possess anti-inflammatory properties which may be beneficial to individuals with autoimmune or inflammatory diseases.  

Cumin:  Cumin contains vitamin E and is known to treat skin disorders as well as boils.  This may be due to cumin being known as a detoxifying agent.  Cumin also has disinfectant properties which fight the free radicals that attack the skin.  

Cayenne Pepper:  Cayenne pepper is said to be a natural detoxifier.  It also helps with digestion which can help keep a healthy amount of bacteria in the gut.  

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