The Perfect Fall Recipe
Nutrition Blog

The Perfect Fall Recipe

If you're anything like me, the Fall and cool weather bring the desire for warm beverages and soups! I dream about hot cider/cocoa/tea, soups like gumbo and chili, and smells of pumpkin spice of course.

Traditional chili recipes tend to be high in saturated fat because they are made with ground beef typically higher in fat content. But it doesn’t have to be this way. I like to make my chili with lean ground turkey (or chicken) and white beans (or any bean for that matter). Recently I’ve been pureeing squash and zucchini, and tossing that in (shhhh…my kids don’t know).

Turkey Chili


  • 2 teaspoons olive oil
  • 1 small-medium sweet onion, chopped
  • 2 cloves garlic, minced
  • 1 pound ground turkey (93% lean)
  • 1 (28-ounce) can crushed organic tomatoes, undrained
  • 1 (16-ounce) can white beans or red kidney beans, drained, rinsed, and mashed (dried beans can be used too, but will need to be soaked overnight)
  • 2 cups low-sodium chicken stock (or water can be used)
  • 2-3 tablespoon chili powder
  • 1 teaspoons sugar
  • ½ teaspoon pepper
  • ½ teaspoon cumin
  • 1 teaspoon dried basil or Italian Seasoning
  • 1/2 teaspoon dried oregano
  • Optional: Hot sauce, to taste; Salt, to taste


In a large pot, heat olive oil on medium heat, sauté onions for 2-3 minutes. Add garlic, sauté for 1 minute (or until onions and garlic are translucent, not browned). Add ground turkey and cook until browned.

Add crushed tomatoes and kidney beans. Stir.

Add chicken stock or water.

Add remaining ingredients and stir well to combine. Reduce heat to low and simmer for 30-60 minutes, stirring occasionally.