Gut Healing Turkey Veggie Stew


As I’m sitting here on a cold wintery day in the middle of a snow storm I’m craving a healing stew for lunch. There are also two types of people in this world.  I’m not referring to the people who wake up early or sleep in I’m talking about the people who LOVE prepped meals and leftovers! Leftovers. It’s a hot topic as some love them and others don’t! Whatever your preference that’s ok but I love me some leftovers for a few days so my lunch is prepped and easy to grab.

Hello Turkey Stew!

This is actually super easy to make so let’s get to it! We just need to cook some vegetables in a yummy broth, add in the ground turkey, simmer, and voila! Dinner. This stew is healing and comforting all the while being very satisfying.

  • 2 lbs. organic ground turkey

  • 2 tsp garlic oil (divided)

  • 2 medium leeks (green parts only)

  • 5 medium carrots

  • 1 medium fennel bulb

  • 1 bunch rainbow swiss chard

  • 2 cups bone broth

  • 4 tbsp. tomato paste

  • 2 bunches of cilantro

  • 1 tsp cumin

  • 1 tsp Himalayan salt


  1. Saute ground turkey and leeks in a skillet with 1 tsp garlic oil

  2. Saute carrots and fennel in a pot with 1 tsp. garlic oil, once al dente transfer ground turkey into pot with carrots, chop cilantro and swiss chard while carrots, fennel and turkey are simmering on low.

  3. Add bone broth, tomato paste, Himalayan salt, cumin and cilantro. Simmer for a few more minutes and serve.

I like to add some tabasco sauce on top I like spice! Also, a bit of fermented cabbage. Enjoy!


Easy Paleo Turkey Italian Stew

Easy Paleo Turkey Italian Stew (Gluten Free, Dairy free, Low Fodmap, SIBO Friendly)

Easy Paleo Turkey Italian Stew (Gluten Free, Dairy free, Low Fodmap, SIBO Friendly)


You guys! This is soooooo easy and yummy! I wanted something last week to whip up quick for a nourishing meal but yet filling and full of flavor. There are a lot of times that I simply look in my pantry and figure out what I want to throw together. I always prepare over the weekend with buying fresh herbs of many varieties, fresh veggies, and any other veggies that I know I tolerate and will cook fairly quickly.

When I'm coaching during the week I don't necessarily have time to prepare fresh meals every single day. So I rely on a few days of meal prep to give me quick healthy options. I don't normally eat anything over 2 days old because of my histamine reactions. The longer the food ferments in the fridge after it's cooked the higher the histamine reactions I have.

So here we have it! Lets get to the recipe!


Easy Paleo Turkey Italian Stew

  • 2 lbs. organic 93% ground turkey

  • 2T garlic oil (divided)

  • 2 medium zucchini

  • 4 large carrots

  • 1/2 cup cilantro

  • 1/2 cup parsley

  • 24 ounces Rao's Homemade Sensitive Formula Marinara Sauce (link here)

  • 1 teas. salt

  • 1/2 teas. pepper

  • 1/2 teas. Italian seasoning


  1. Saute chopped carrot in 1T garlic oil for 5 minutes, add diced zucchini and saute until soft. Add in chopped herbs and 1/2 teas. Italian Seasoning and incorporate into vegetable mixture.

  2. In a separate pan saute ground turkey with 1T garlic oil, 1 teas. salt and 1/2 teas of ground pepper until done.

  3. Incorporate carrots and zucchini into pan with turkey, add the marinara sauce and heat.

  4. Garnish with fresh cilantro on top. You can also add fresh avocado which will increase your fodmaps. Typically you stay 1/4 or less to stay in a lower fodmap range.

You will love this fresh easy dish. It's quick and fast and creates a balanced meal to nourish you throughout the day.



Grilled Chipotle Cilantro Garlic Turkey Burger

Grilled Chipotle Cilantro Garlic Turkey Burger (Paleo, Gluten Free, Low Fodmap, SIBO Friendly)

Grilled Chipotle Cilantro Garlic Turkey Burger (Paleo, Gluten Free, Low Fodmap, SIBO Friendly)


Grilled Chipotle Cilantro Turkey Burgers are a fun twist on a classic grilled burger. Fire up your grill and enjoy this healthy, simple, and delicious easy to make Chipotle Cilantro Garlic Gluten Free and Low Fodmap Turkey Burger!

My love for an amazing juicy burger runs deep. I actually spent over an entire decade not eating red meat but once they were re-introduced back into my diet about 6 years ago after finding a grass-fed sustainable farm I loved, I’ve never looked back! I don’t eat beef very often, maybe once or twice per month, turkey burgers are a once a week meal around our house. My family and I enjoy eating a juicy burger especially when the weather is nice outside and we can eat on the deck and grill outside. You will find they are so simple to make, and just as juicy and flavorful as a regular burger, but much less calories.

What I love about grilled turkey burgers, is that it’s so easy to really add a ton of flavor. For this recipe, I used Chipotle peppers in adobo sauce, fresh chopped cilantro, salt and garlic oil (you could use real garlic if you are not fodmap sensitive).



  • 1 lb fresh organic ground turkey

  • 1 1/2 chipotle peppers in adobo sauce, chopped

  • 1 1/2 tbsp adobo sauce

  • 1/3 cup fresh chopped cilantro (or more if you love cilantro like I do)

  • 1 tsp garlic oil (or 1 clove of chopped garlic if you are not sensitive to fodmaps)

  • 3/4 tsp Real Salt

  • 4 gluten free hamburger buns or large romaine lettuce leaves for a burger wrap


  1. In a medium sized bowl, mix together chipotle pepper, adobo sauce, cilantro, garlic oil, and salt. Mix with your hands until all ingredients are well incorporated.

  2. Form mixture into 4 patties. Place in a cookie sheet or large plate, and refrigerate for at least 20 minutes. I've skipped this step and have found them to be just as flavorful.

  3. Meanwhile, warm up your grill to medium hot. Place burgers on the grill, and cook for 5-8 minutes per side or until internal temperature reaches 165 degrees.

  4. Remove and serve on top of a hamburger bun, or in a lettuce wrap. Top with your favorite toppings and enjoy! My favorite is the lettuce wrap with my creamy avocado sauce on top!

Nutrition: Calories 188, Fat 10.5g, Carbs 1.2g, Protein 24g

Paleo Curry Turkey Ricotta Spinach Meatballs

Paleo Curry Turkey Ricotta Spinach Meatballs (Low Fodmap, SIBO Friendly, Gluten Free, Dairy Free)

Paleo Curry Turkey Ricotta Spinach Meatballs (Low Fodmap, SIBO Friendly, Gluten Free, Dairy Free)


Paleo turkey meatballs are a healthier alternative to red meat-based meatballs. My version is gluten free, grain free, and low carb. Trust me when I say they are not bland and tasteless. They are actually moist and full of flavor, thanks to the unexpected addition of dairy free Kite Hill Ricotta and fresh spinach. These turkey meatballs can be fried in a pan or oven baked, depending on your preference. Once cooked, they’re freezer-friendly, too!  I prefer the baked version because it keeps the fat on the lower range. I often fit in macros throughout my day so I like to save my fat for ohhhhhh lets say something like almond butter!

I love turkey meatballs because they’re a little leaner and lighter than your typical meatball might be. So, the calories are bit lower than traditional red meat. If you haven't tried a turkey version meatball yet I encourage you to do so! I happen to eat my meatballs for breakfast with one of my muffins. It's a perfect protein source and when you are egg and dairy free they can be a life savor!

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Paleo Curry Turkey Ricotta Spinach Meatballs

  • 2 1/2 pounds 93% organic ground turkey

  • 1/2 package organic baby spinach (I like Olivia's brand)

  • 1 1/2 teaspoons Real Salt

  • 8 ounces of dairy free Kite Hill Farm Ricotta

  • 1/2 T curry powder

  • 1/2 T ginger

  • 1 teaspoon hot madras curry powder

  • 1 T garlic oil

  • 1/2 teaspoon turmeric


  1. In a food processor take the spinach and process or pulse until it is finely ground.

  2. Take turkey out of packages and place in a large metal bowl. Add the processed spinach to turkey then add remaining ingredients, salt, ricotta, curry powder, ground ginger, hot madras curry powder, garlic oil and turmeric.

  3. Mix all ingredients together until all ingredients are well combined.

  4. Line pan with parchment paper; set aside.

  5. Start to form your balls and roll into meatballs.

  6. Bake at 425 degrees F for 18-20 minutes.

Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E. Bottom Line: Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. So this meatball packs a punch in the nutrient department with iron at 2.17% and potassium at 10.5 mg.
You can also freeze the meatballs and warm them up for quick lunch options for a fast nutrient dense protein. I often times double the recipe to have them on hand when I get into a bind later in the day or don't have a lot of time to make myself protein with my evening meal.


Nutrition Information Per Meatball:

Calories 65, Fat 3.8g, Carbohydrates 1.4g, Protein 7.6g

Mexican chicken Salad


Mexican chicken Salad (Low carb/Low Fodmap/SIBO Friendly)

This yummy delicious EASY grilled Mexican chicken salad is great for any time of the year. Create a marinade that fills your chicken fillets with flavor. While waiting for your chicken to marinade you have plenty of time to create an easy dressing to dress your salad. This salad will not only excite your taste buds with the amazing marinade but also help spice up your chicken and salad.

I would recommend using fresh organic chicken breasts.

Marinade for Chicken

  • 1/4 cup olive oil

  • 1 tablespoon of Casa de Sante Italian Tuscan Herb Mix

  • 1/2 teaspoon Real Salt

  • 1.5 pounds chicken breasts

Make the marinade first, combine ingredients in a dish and add the chicken, cover and place in fridge up to 2 hours or over night. The longer the better!

Make the Pico de Gallo by combining all ingredients in a bowl, cover and place in fridge.

Pico De Gallo (Salsa)

  • 2 medium fresh tomatoes, diced

  • 1/3 cup onion (omit if SIBO or sensitive because of FODMAPS)

  • 1 chopped jalapeno, seeded and diced

  • 2 teaspoons lime juice (freshly squeezed)

  • 1 tablespoon cilantro

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

Chop 1 head of romaine lettuce (course chop). Place in bowl. Set aside.

Fire up the grill and heat to 500 degrees F. Place chicken on grill and cool for 4-7 minutes on each side. When finished and juices run clear, slice diagonally and set aside.

Caesar Dressing (Recipe also here)

1 organic cage free egg

1/4 cup red wine vinegar or apple cider vinegar

2 tablespoons prepared mustard (I use Eden Organic Brown Mustard)

1 teaspoon Casa de Sante Italian Tuscan Herb Seasoning

1/2 teaspoon Real Salt or Himalayan Salt

1/4 cup garlic infused oil

1/2 cup olive oil

1/4 teaspoon black pepper


Add egg to food processor, slowly add in oil. Slowly it will start to firm up to a Caesar salad dressing consistency. Continue to add red wine vinegar, prepared mustard, salt, pepper and Italian Tuscan Herb Seasoning.


On your plate place your lettuce approximately a handful of greens. Layer the sliced chicken on top, add 1/4 cup of Pico de Gallo (salsa) on top of chicken. You can add sliced avocado as well 1/8 cup to keep low fodmap. I also added 1 grilled tomato from the grill to my salad. I loved the taste factor of a grilled warm tomato on top as well!


Chocolate Congee bowl of Goodness (Low Fodmap and SIBO Friendly)


What the heck is congee?! Let me tell you... if you can tolerate grains in your diet and are candida free I'd recommend trying this yummy bowl of amazingness! I'm just a girl with a appetite for chocolate even while learning to navigate SIBO. At the beginning of my treatment I could not eat this. So far, two years out from treatments I've been ok. I've had 8 SIBO treatments in all to date. It's been a long drawn out two years but with little treats to keep my sanity at bay like the above bowl of yumminess I seem to do ok!

Congee is a type of rice porridge or gruel popular in many Asian countries, especially East Asia. When eaten as plain rice congee, it is most often served with side dishes. When additional ingredients, such as meat, fish, and flavorings, are added while preparing the congee, it is most often served as a meal on its own, especially for the ill. Names for congee are as varied as the style of its preparation. Despite its many variations, it is usually a thick porridge of rice largely disintegrated after prolonged cooking in water.

Here's how to make a batch of regular Congee


8 cups of water to 1 cup of jasmine rice (you can rinse your rice if you'd like)


Slow cooker, heat setting on low and cook slowly for 8 hours or overnight.

Transfer to container and cool.

Add Your Fixings and Flavor

1 teaspoon dark cocoa

1/4 teaspoon Stevia (no inulin SIBO approved)

1/4 cup blueberries

1T Flaxseed Meal

1 teaspoon chia seeds

1 teaspoon shredded coconut

1/2 teaspoon cacao nibs

Nutrition Information

Calories 186, Protein 6g, Carbohydrates 24g, Fiber 6g, Sugar 4g, Fat 8g

Hamburger No Bun Salad


Need a burger fix?! If you find yourself craving a burger but don't want to do the bun then why not try the no bun burger salad?! There are paleo wraps out now and options to make a mushroom bun but another way to get the same flavor without the fuss of a bun is to simply turn your hamburger into a salad.

Dill pickles, cherry tomatoes, lettuce, and grass-fed ground beef give you all the classic flavors of a hamburger in this vegetable-heaven. Then all you need to do is add a dressing that combines ketchup, organic mayonnaise and an extra hint of pickle and vinegar for bite. You could pair this with a side of sweet potato fries or butternut fries for a classic summer taste that is completely healthy! Or like my photo above for a crunch I simply added some plantain chips for a kick and crunch.

Hamburger NO BUN Salad Recipe

  • 1 lb. ground grass-fed beef

  • 1 large head romaine lettuce, chopped

  • 1 cup cherry tomatoes, chopped

  • Dill pickle, sliced

  • Sea salt and freshly ground black pepper

Cook hamburger patties on a grill to medium doneness, around 4-5 minutes per side. After flipping the patties. Allow patties to rest for 5-10 minutes then cut each patty into bite-size pieces.

Dressing (courtesy of Paleo Leap)

  • 4 tbsp. organic mayonnaise

  • 2 tbsp. ketchup

  • 2 tsp. water

  • 1 tsp. white balsamic vinegar

  • 1 tbsp. minced pickle

  • 1 tbsp. white onion, minced

Drizzle on top of salad and enjoy! So easy and yummy! Enjoy!