Easy Dinner Of Sausage and Peppers For Busy Folks

Even though I’ve been an empty nester for quite some time, I still remember the hectic weekday nights of driving to kids’ activities and trying my best to serve a healthy meal to my brood. These days I enjoy experimenting with new recipes but I know many of us just don’t have the time for such luxuries!

The other night I was short on time so looked in the fridge to see what I had: lots of leftover bell peppers from some veggie rolls I’d made, a package of organic kale-balsamic chicken sausages, a sweet potato and an onion. I always have salad ingredients on hand; we eat a LOT of greens in this house.

The dinner was so easy to make and really tasty so I thought I’d share with you crazy-busy people!


2 bell peppers cut into thin strips—I used red and yellow

1 large onion, red or white, sliced thin

1 package organic chicken sausage without cheese

1 large sweet potato, cut into 1/4″ disks, then sliced again into 1/4″ spears

Olive oil

Sea salt and freshly ground pepper


Heat the oven to 400º. Place sweet potatoes on a baking sheet. Add 1/2 – 1 tablespoon of olive oil and mix to coat. Spread out in a single layer and sprinkle lightly with salt and pepper. Bake for 15 minutes then move the potatoes around with a spatula. Cook for another 5-10 minutes. Watch carefully to avoid burning. Remove from oven when cooked through and slightly golden on edges.

Lower oven temperature to 350. Place sausages in a glass pie dish or other container big enough to hold them all. Cook for about 20 minutes, checking halfway through to rotate. Remove from oven.

While the sausages are cooking, heat a tablespoon of olive oil in a large skillet over medium-high heat. Add the onions and peppers and cook, stirring often until soft, about 10 minutes.

Place sausages in the center of a large platter. Serve them whole or cut into smaller 1″ pieces. Make a circle around the sausages with the onions and peppers then add the sweet potatoes to complete the plate. A nice presentation adds a little fun to the meal!

Don’t forget to make a big salad to accompany your main dish. Add lots of greens, halved cherry tomatoes, 1/2 avocado cut into chunks, thinly sliced red onion and even a few red grapes for a bit of sweetness – enjoy!


Get Back On A Healthy Track After Thanksgiving

Thanksgiving is one of those days we’re allowed to eat whatever we want. It’s tradition and we feel responsible for keeping it alive!

Sometimes, though we don’t feel so good at the end of the day and even the day after.

Here are a few tips to help you feel your best on Thanksgiving and to help you stay on track after the feast.

#1-Exercise Before You Eat– Start the day right by getting out for a run or power walk or enjoying your favorite fitness class before the feast. You’ll feel energized and invigorated for the rest of the day. If weather permits go for a nice leisurely walk with your family or friends after the meal. This not only helps with digestion but also helps you connect more closely with those you might have missed in all the confusion.

#2-Enjoy The Foods You love-Go ahead and enjoy the Thanksgiving day dishes that you look forward to and that you really love. Don’t waste energy on feeling guilty about eating these once-in-a-while foods. But be sure to get back on track the next day. The biggest mistake people make at the holidays is making Thanksgiving a week-long feast instead of a one-day indulgence.

#2-Be Creative With Leftovers Instead of indulging over and over…..and over again with the same leftovers why not put a healthy spin on your traditional Thanksgiving leftovers this year? Be creative! Check out the recipe ideas below to see how you can  turn your leftovers into healthful, delicious meals.


Turkey Fajitas

Spice up your leftover turkey by creating these fajitas that everyone will love!



4 (8-inch) whole wheat tortillas
8 tablespoons sweet potato hummus (recipe below)
2 tablespoon olive oil
1 cup chopped cherry tomatoes
1 cup caramelized corn
¼ cup chopped red onion
1/2 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin
2 cups shredded roasted turkey breast (approximately 7 oz.)
2 cups chopped baby spinach
1 medium ripe avocado, mashed
4 teaspoons fresh cilantro

Dipping Yogurt
1/2 cup plain yogurt
1/2 teaspoon chile powder
1/2 teaspoon cumin
1/2 teaspoon sea salt


In a medium saucepan heat 1 tablespoon olive oil. Saute onion and tomatoes for 2-3 minutes. Then added the turkey, chili powder, cumin and salt and continue cooking for another minute, stirring to coat. Add the spinach to the pot and cook just until slightly wilted, about one minute. Set aside to cool slightly.

Heat 1 tablespoon oil in a medium skillet. Add the corn and cook over medium-high heat for 4-5 minutes, stirring often, until corn is golden brown.

Meanwhile, mix the yogurt and spices together in a small bowl.

Spread the tortillas evenly with sweet potato hummus to 1/2″ of edge. Divide turkey and vegetable mixture evenly among tortillas and top with mashed avocado and chopped cilantro. Serve with a dollop of the spiced yogurt if desired.

Sweet Potato Hummus

1 can chickpeas, rinsed and drained (save liquid)
1/3 cup tahini
2 cloves garlic
1 teaspoon salt
Juice of 1 lemon
1 cup cooked sweet potato cubes

Combine all ingredients except sweet potatoes in food processor and process until smooth. Add bean liquid or water if mixture is too thick. Add sweet potatoes and continue to process until desired consistency is reached. Taste and add salt if desired.

Turkey and Brussels Sprouts Frittata

Here’s a great idea for a post-Thanksgiving breakfast. Frittatas can be cooked ahead of time and are a great, super-nutritious meal for any time of the day..including lunch and dinner!



8 large eggs, lightly beaten
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 tablespoons chopped fresh flat leaf parsley
1 tablespoon olive oil
2 medium shallots, finely chopped
3 cups chopped fresh Brussels sprouts-use leftover cooked if you have on hand
Pinch sea salt
1 cup chopped roasted turkey breast
1/2 avocado, cubed


Preheat oven to broil.
Combine eggs and salt, pepper and parsley in a medium mixing bowl; whisk to blend. Add avocado to egg mixture.Set aside.
Heat oil in 12-inch nonstick oven safe skillet over medium-low heat.
Add shallots and Brussels sprouts; cook, stirring frequently,  4 to 5 minutes, or until shallots are translucent.
Pour egg mixture and turkey into skillet with vegetables; cook, stirring frequently with rubber spatula, 4 to 5 minutes, or until egg mixture has set on the bottom and begins to set on top.
Place skillet in oven. Broil for 3 to 4 minutes, or until lightly browned and fluffy. Watch carefully!
Cut into 6 servings. Enjoy with your favorite fruit!

A Warm Salad For Cooler Days












The best way to lighten up a meal and get more nutrition bang for your buck is to add your favorite vegetables, including greens. Naturally, we don’t always feel like eating cooling salads on cold days but adding warm vegetables and vinaigrette to a big green salad creates an easy, nutritionally dense satisfying winter meal. Here’s another great idea for your Thanksgiving leftovers but you can make this salad with chicken or chicken sausage anytime!


6-8 cups mixed greens
1 cup cherry tomatoes, halved and roasted
8-10 thin slices red onion
2 cups 1/2″ cubes butternut squash, roasted
1/2 cup chopped dried figs
2 cups leftover turkey cut into bite-size pieces
1/2 cup oven-roasted walnuts
Olive oil
1/2 avocado, cut into small chunks
Sea salt and pepper
2 tablespoons cup goat cheese crumbles, optional
3-4 tablespoons sherry vinaigrette


Preheat oven to 425º. Peel and cut butternut squash into 1/2″ chunks. Place in medium bowl with 1 tablespoon olive oil and mix to coat. Put squash on a baking sheet and sprinkle with 1/2 teaspoon salt. Roast for 15 minutes then turn the squash with a spatula, to be sure it browns evenly. Continue cooking for 10 more minutes until golden brown and slightly crispy. Remove from oven.

At the same time the squash is cooking, add the halved cherry tomatoes to a glass pie dish. Drizzle lightly with olive oil and sprinkle with sea salt. Roast in oven for 15-20 minutes until soft. Remove from oven and set aside.

Turn heat to 350º. Place walnuts in a single layer in a small oven-proof dish and roast in oven for 5-10 minutes, tossing the nuts around occasionally to ensure even cooking. Nuts are done when they appear a shade darker and smell toasty. Remove from oven and set aside.

Assemble the salad: Put the greens in a large bowl. Add the turkey, figs, squash, tomatoes and onions. Top with walnuts, avocado and goat cheese if desired. Season with sea salt and fresh ground pepper. Add vinaigrette and toss to coat all ingredients evenly. Serve with warm whole grain bread.

Sherry Vinaigrette

Combine and shake well:
1/4 cup sherry vinegar
1 teaspoon Dijon mustard
1/2 cup good olive oil
pinch salt

Turkey and Squash Chili

This recipe combines the best of your Thanksgiving leftovers to make a delicious meal for a cold winter night!



1 sweet onion, chopped
2 red bell peppers, chopped
3 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons cumin
2 tablespoons olive oil
2 teaspoons sea salt
2 cans twenty eight-ounce crushed tomatoes (I prefer Cento)
2 cups vegetable broth
2 cups butternut squash, cubed into 1/2″ pieces and roasted
2 cups cooked turkey
1 can black beans, rinsed and drained
1 tablespoon lime zest
Salted plain yogurt




Heat the oven to 425. Peel and cut the squash into 1/2″ pieces. Place 2 cups of the squash in a bowl and mix with 1 tablespoon olive oil to coat. Arrange squash on a baking try in a single layer and season with a generous pinch of salt. Roast for 15 minutes then turn the squash with a spatula, to be sure it browns evenly. Continue cooking for 10 more minutes until golden brown and slightly crispy. Remove from oven.

In a large pot or Dutch oven heat 2 tablespoons olive oil. Add the onion and bell pepper and cook over medium-high heat for 4-5 minutes until softened. Add garlic, chili powder, cumin, salt and pepper and cook for 1 minute. Turn the heat down to low and pour in the 2 cans of tomatoes. Stir in about 1 cup of broth to reach desired thickness. Bring to a boil then reduce heat to low and cook for 30 minutes at a low boil.

Add turkey, beans and squash and continue cooking for at least 30 more minutes, covered on low heat. Cook longer if possible.

Serve with lime zest and salted yogurt.

Try This Amazing Asian Chicken Salad

Let’s face it. The idea of having a big salad for dinner isn’t generally all that exciting. But this one is good…really good!  And who doesn’t love peanut sauce? I actually use almond butter and the result is every bit as delicious.

The addition of red cabbage makes the salad more flavorful and nutritious. Red cabbage is loaded with a wealth of phytochemicals, antioxidants, nutrients, vitamins, and minerals. Some of these essential components include folate, calcium, manganese, magnesium, iron, and potassium, as well as vitamin C, A, E, K, dietary fiber, and the B-complex vitamins. Definitely worth a try for the health benefits alone!



1/4 cup creamy almond butter

1 tablespoon honey

1 tablespoon low-sodium tamari

Juice of half a lime

Pinch of cayenne pepper


1 pound boneless skinless chicken breast (organic if possible)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon good olive oil

6-8 cups chopped romaine lettuce

2 cups finely shredded red cabbage

2 large carrots, julienned

1/2 red bell pepper, thinly sliced

3 scallions, white and light green parts chopped

1/4 cup chopped peanuts or almonds

1 lime, quartered for serving


To make the dressing, in a small bowl whisk together the almond butter, honey, tamari, lime juice and cayenne pepper until smooth.

Pound the chicken to 1/2 inch thickness. Season liberally with sea salt and fresh ground pepper. Heat a tablespoon of olive oil in a large skillet over medium-high heat and cook the breasts until golden and cooked through,  4-5  minutes each side. Remove from heat. Slice into thin strips when cool.

In a large bowl combine the lettuce and cabbage, carrots, peppers and scallions. Add the chicken, drizzle the dressing over the salad and toss gently to coat.

To serve divide the salad onto plates, top with chopped nuts and garnish with lime wedges.

Screen Shot 2016-09-06 at 1.47.55 PM