Turkey Chili Recipe

Turkey Chili Recipe

Turkey Chili Recipe

This recipe is from one of my clients and it is an all time favorite of mine that I’ve passed along to many others. 


  • 1 Tbsp Olive Oil
  • 2.5 lbs 99% Fat Free Ground Turkey
  • 1/2 Cup Onions, chopped
  • 1 pkg. Organic Spice Chili Seasoning Mix (you can find it in the aisle where the ethnic foods are sold.)
  • Extra Large Can of Tomato Sauce
  • Extra Large Can of Diced Tomatoes, no salt added
  • 1 12 oz can Black Beans (OR 1 Cup Cooked Brown Rice)
  • 4 Ounces Sharp Cheddar Cheese, grated (for garnish)


In a large pot or skillet, saute onions in 1 Tbsp Olive Oil. Add ground turkey and cook until no longer pink. Add seasonings and remaining ingredients. Simmer to blend the flavors, or hold in a crock pot until ready to eat. Serve with 1/2 ounce of sharp cheddar cheese on top. Other low calorie toppings you can use are chopped scallions or cilantro.

This Chili has a balance of protein, carbohydrates & fat – a complete meal!

  • Makes approximately 8 Servings
  • Serving Size: approximately 1.5 cups
  • Calories per Serving: 250
  • Protein per Serving: 24 grams
  • Carbs per Serving: 22 grams
  • Fat per Serving: 5.5 grams
Sugar Free Sausage Recipe

Sugar Free Sausage Recipe

It’s really difficult to find sausage that has no added sweeteners. The solution? Make your own! I purchased 2# of ground pork from the Parker Family Farm at the last Farmer’s Market. It was so simple to make this recipe!

Sugar Free Pork Sausage Recipe

Makes 16 2 oz sausage patties


  • 2# Ground Pork
  • 1 1/2 teaspoons ground sage
  • 1/2 teaspoon red pepper flakes
  • dash of cayenne
  • 1/2 teaspoon ground pepper
  • Optional: Add a teaspoon of thyme or marjoram; I added a teaspoon of a spice mix I keep on had that has equal parts of turmeric, cumin and coriander.

Mix the spices in with the ground meat—this is where it comes in very handy to use surgical gloves when you are cooking! After mixing the spices thoroughly into the meat, I used a 1/4 cup measure and the kitchen scales to divide the mix into individual 2 oz sausage patties. I wrapped each patty in plastic wrap and then put half of them into a quart sized freezer bag and froze them for later. The remaining 8 patties I kept out to use!

You can vary the spices you use to taste. You can make them more “Italian” or you can make them “Indian” spiced.

For a complete meal pair these sausage patties with my Apple Scramble Recipe.

I hope you’ll enjoy these!



Kay Rice, M.Ed. Wellness & Lifestyle Coach, Vedic Educator, Consultant, Author & Free Spirited Adventurer

Vegetable Frittata Recipe

Vegetable Frittata Recipe

Easy Vegetable Frittata Recipe

The only difference between a Frittata and a Quiche is the crust. A Frittata doesn’t have one.  This is a favorite of mine, it’s diverse (meaning I can change up the ingredients), easy, and it makes several servings.


  • 4 Whole Eggs
  • 12 Egg Whites
  • 1 16 oz package frozen chopped spinach, thawed
  • 1 14 oz package frozen bell peppers and onions—my favorite is TJ’s Fire Roasted Peppers and Onions, OR you can use fresh onions & peppers, too.
  • 1 white or red potato, about the size of your fist, grated
  • 1 Tbs. Ghee
  • 1 Large tomato, sliced
  • Salt, to taste
  • Pepper, to taste
  • Other spices (like Oregano) to taste—use your imagination


Put the thawed spinach in a colander and squeeze out the excess liquid & set aside. Saute the potatoes, peppers and onions in ghee until the excess liquid has evaporated and the potatoes are cooked, or if you are using fresh onions and pepper, the onions will be translucent and a little browned. Meanwhile, in a bowl mix the whole eggs and egg whites. When the roasted veggie mixture is complete add them along with the strained spinach to the eggs. Add salt, pepper & any spices you want and mix thoroughly. Pour this mixture into a prepared ceramic pie plate or a cast iron skillet sprayed with cooking spray.

Garnish the top with tomato slices.

Bake for approximately 40 minutes in a 400° oven. To check the center to see if it is done. It should be solid, not liquid, and a knife inserted should come out clean.

Note: During the summer I use a pie plate and cook it in my small toaster/convection oven on the counter. In the winter, I use my cast iron skillet in the oven.

This recipe makes 4 servings and is a meal in itself. The protein comes from the egg whites, the fat comes from the egg yolks & ghee, and the carbohydrates come from the vegetables. When the frittata has cooled you can wrap individual servings in plastic wrap and store in the refrigerator for several days. When you need a meal in a hurry, any time of day, all you have to do is grab one of these and re-heat.

You can change the ingredients in the fritata, for example add some home-made ground sausage (made with no sugar) and reduce the number of egg whites to 8, or change the veggies.


Mayonnaise Recipe

Mayonnaise Recipe

Quick & Easy Mayonnaise Recipe


  • 1 1/2 cups light olive oil OR avocado oil
  • 1 large egg
  • 1/2 teaspoon mustard powder
  • 1/2 teaspoon salt
  • juice from 1/2 lemon

Bring the egg to room temperature by letting it sit out for at least an hour or put it in a bowl of hot water for 5 minutes. Likewise, make certain your the juice from your lemon is at room temperature.

Place 1/2 cup of oil, egg, mustard powder and salt into a food processor, blender, or you can use a bowl with an immersion blender (which may make clean up a bit faster). Give it a whirl to mix thoroughly, then  while the blender or food processor is still going, slowly drizzle in the remaining cup of oil. The slower you drizzle the better—after the mixture has emulsified (gotten thick) then add the lemon and mix just until it is incorporated.

This makes 1 1/2 cups of mayonnaise—I store mine in a 16 ounce wide mouth mason jar, and I order plastic lids for mine. You can generally find the plastic lids at Target or Walmart, or if those stores don’t have them, or as in my case are too far away, you can order Wide Mouth Plastic Mason Jar Lids from Amazon Prime. They are reusable and dishwasher safe.

This is just the basic mayo … you can make varieties with different spices if you like.




PS: If you don’t want to make your own Mayo then I found two options from Primal Kitchen that I like a lot, in fact I LOVE the Spicy Chipolte Lime Mayo!  You can get them at Barefoot Provisions or I just ordered a Whole 30 Starter Kit from Amazon with the Mayo and some delicious dressings!




Pineapple Upside Down Cake Recipe

Pineapple Upside Down Cake Recipe


I haven’t made one of these in a while! I find it rather ironic that while I am preparing for a 30 – Day Extreme Self-Care Program (including a Healthy Eating Plan) that I’m making this recipe, which I always reserve for holidays or special occasions! This is one of my family’s favorites!

Pineapple Upside Down Cake Recipe


  • 1/2 cup (1 Stick) unsalted butter
  • 1 cup light brown sugar, firmly packed
  • 1 can sliced pineapple, packed in its own juice
  • Maraschino cherries
  • Pecan Halves (optional)
  • 1/2 Recipe of 1-2-3-4 Basic Yellow Cake (which you will find below), substituting pineapple juice from the canned pineapple for the milk.


  1. Preheat Oven to 350°
  2. Melt butter in a 12″ cast iron skillet. Spread brown sugar over butter and arrange slices of pineapple, cherries and pecans over it.
  3. Arrange one whole pineapple slice in the center, then arrange pineapple half slices around it with maraschino cherries in the center of each of the halves and in the center of the pineapple circle. Add pecan halves around the edges, one between each half slice of pineapple (optional).
  4. Pour the 1-2-3-4 Basic Yellow Cake batter over the pineapple slices in the skillet.
  5. Bake for 40-45 minutes or until a wooden pick inserted into the center of the cake comes out clean.
  6. When you remove the cake from the oven, turn it out upside down over a cake plate lined with parchment paper.


1-2-3-4 Basic Yellow Cake Recipe

This recipe has been in my family for more than four generations, originating with my great-great grandmother Mary Eunice Lilly Davis. Originally it was cooked in a wood burning stove!


  • 1 cup unsalted butter, softened
  • 2 cups granulated sugar
  • 3 cups all-purpose flour
  • 4-6 eggs (the original recipe called for 4, but I generally use 6)
  • 1 cup milk
  • 2 teaspoons pure vanilla extract
  • 3 teaspoons baking powder
  • 1/4 teaspoon salt


  1. Preheat oven to 350°. Grease and flour 3—8 inch cake pans and line the bottom of the pans with parchment paper.
  2. Cream butter, sugar and vanilla together, add eggs one at a time beating together after each addition. Sift together flour, baking powder and salt. Add flour mixture alternately with milk (or pineapple juice if you are making half a batch of this recipe for Pineapple Upside Down Cake).
  3. Bake cake layers for approximately 30 minutes or until a wooden pick inserted in the center comes out clean.
  4. Cool completely on a wire rack before frosting.

My grandmother used to always back a cake using this recipe when we would come to visit. She would cover it with either Chocolate Frosting or Caramel Icing. You can find those recipes, along with all of the rest of my family’s favorites in my cookbook, Your Holiday Feast:

BBQ Sauce Recipe

BBQ Sauce Recipe

Our Secret WAR EAGLE Barbecue Sauce Recipe

This is one of our family favorites for any time of the year. Lots of us grew up or spent time at Auburn University in Auburn, Alabama and there was a local Barbecue place that served a sauce like this one. This is a our Secret Sauce recipe similar to theirs. It’s not sweet at all, and it is delicious! This recipe makes a large batch to keep on hand any time you have pork or chicken. Pour over shredded cabbage fore Barbecue Slaw. Makes 2 Quarts


  • 32 ounces ketchup
  • 16 ounces mustard
  • 16 ounces water
  • 5 1/2 ounces Worcestershire sauce
  • 1 1/2 ounces white vinegar
  • Dash of red pepper (to taste)


Mix ingredients together and store in a glass or plastic jar..I use a 1 quart mason jar with a plastic lid for storing half the sauce, and I also use the 32 oz ketchup bottle to store. I’ve found if you use a metal lid the sauce will corrode it and if you use plastic storage containers the sauce permanently stains them. 

For an official A.U. Family Barbecue Sandwich—Hickory smoke a boneless Boston pork butt. Chip the meat and serve on a bun with our sauce. For slaw, to go on your sandwich, mix shredded cabbage and sauce. Serve with dill chips. Yummmmm!

By the way … the place we designed our sauce after was called “Chuck’s” … so we still call it “Chuck’s Sauce” … I don’t know if Chuck’s is still around in Auburn or Opelika … but if you happen to be down that way and find that they are, please be sure to stop in and enjoy one of the best barbecues you ca find in the south!


Pin It on Pinterest