healthy

What I Learned During the 21 Day Fix

I took the 21 Day Fix challenge. I fit in my 30 minute workout everyday and I stuck to the meal plan. (With the possible exception of day 20 in which I cannot confirm nor deny that I might have exceeded my “blue” container, a.k.a. healthy fats, in the form of cheese and a possible “unhealthy” white sauce that I did not mean to order on top of my vegetarian style eggs.) Was it fun? I had some creative menu planning moments, but no. Was it easy? There were without doubt better days than others, but no. Was it educational? Absolutely.

Here is a little about what I’ve learned…

  1. I eat too many carbs. Apparently if you have oatmeal for breakfast, you are not supposed to have a wheat pita at lunch if you are going to have rice for dinner. But that’s really the least of my concerns, because I like muffins and pastries. My daily intake of refined sugar (even in the form of organic cane sugar) and all purpose unbleached organic flour is just too high. I’ve got to face the facts.
  2. I don’t eat enough whole grains. Just because I have been buying whole grain organic bread for over a decade doesn’t mean I’m really eating whole grains. I have pasta, pita chip, cereal, cracker and tortilla opportunities just to name a few. Alas, what’s a girl to do?
  3. My portions are out of proportion. So this one is not a shocker. Yes, I have a tendency to get carried away at a breakfast buffet, but that’s not what I’m talking about. There is too much of a good thing, meaning you can even overdo it with healthy meals. For example, some salad dressings are caloric nightmares. It’s a work in progress.
  4. I don’t exercise enough. I can honestly say I feel like I’m on my feet all day. I do dishes, laundry, chase my one year old, make snacks and meals- clean them up, make beds… the list goes on. But getting your heart rate up and sweating for just 20-30 minutes is a different beast. Granted, I am not naturally prone to loving that, but I think know I need more of it.
  5. I need to drink more water. I don’t drink half of my body weight in ounces on a regular basis. (Because you are probably good at math, I won’t tell you what that is; let’s just say it’s over the standard 64 oz.) There are days I can reach that goal, but I really need to push myself. Thankfully this program has no restrictions on coffee, tea (unsweetened and without cream of course), and flavor infused waters- even carbonated. I’m actually fortunate that way, I am completely satisfied with just those options. If I could only drink more water…
  6. My attitude could use an adjustment. I was doing this to better myself, reset my habits so to speak. I started off with excitement and optimism. I made fun and healthy, (and delicious) snacks. I made some separate food for myself, but to be realistic I’d have to create dinners my family would eat also; which I really enjoyed. Knowing I was doing good for them too was heartwarming. I made it through my birthday, Mother’s Day, my brother-in-laws birthday, a weekend getaway- streaming my workouts mind you, a church pizza party… Yet, somewhere along the way I fell out of love. Around day 15-17, I got pretty grumpy. I started having thoughts like “A little pita with this hummus would be nice. I can’t help it if the restaurant doesn’t serve whole grain…” and “If I wanted to workout on vacation in ‘real life’, I would go to the hotel fitness facility, instead of exercising in the dark while my children are sleeping.” It turned into more of fulfilling my commitment than bliss.
  7. I am going to apply more of these principles into my life. I definitely need to incorporate more fresh fruit and vegetables in my diet. I’ll be honest, if I eat oatmeal for breakfast and a wheat pita for lunch, I’m not going to worry about having a little rice for dinner- but I need to pay attention. I can’t have a daily intake of waffles for breakfast, french fries with lunch and pasta at dinnertime followed by dessert- on a regular basis without knowing it’s going to have an effect. The program suggests the 90/10 rule; if you follow the guidelines 90% of the time you can treat yourself 10% of the time. And I think until I reach my goals I’m going to try hard to follow that.
  8. It works. The results are in the “chia” pudding. I’ve lost over 5 pounds. (Not the most dramatic results in weight, but it’s only been 21 days.) However, in three weeks I have lost over 3 inches in my stomach, and over 2 inches in my waist. That’s amazing! I think some mom’s like myself (and certainly women who are not and men too) start to think “this is just my body type now.” The truth is we CAN do something about it.

I still have some work to do to achieve my goals, but this was a great platform and eye-opener. The knowledge that it can happen is encouraging. I can do this! (And I am really looking forward to this week “off”… I earned it!)

Beet Chips & Cilantro Hummus

You know I’ve been digging the veggies lately. Just can’t get enough… they can be really fun and super delicious! Again to give accolades where they are due: thanks to Gwenyth Paltrow and her new cookbook, It’s All Easy. Eating healthy doesn’t mean bland, or that you have to squash your creativity. In fact, just the opposite, vegetables can make your mind whirl with possibilities! For example beets can be more than a Greek salad or Bortsch, they make for great chips! I love their red color and there little sweet crunch. Adding herbs like parsley or cilantro to your hummus, is a nice way to play with flavors and add a little variety to your intake of nutrients. But seriously, even if none of that matters to you- you’re going to love this because it is yummy!

As organic as possible:

Beet Chips

1 Tbsp olive oil, plus more more for the baking sheets

2 medium beets, peeled  or very well scrubbed

leaves from 1 sprig fresh rosemary, minced (*I used almost 1/2 tsp dry)

Kosher salt

Preheat the oven to 325°F. Grease two baking sheets lightly with olive oil.

Use mandolin to slice the beets as thin as possible.

In a bowl, toss the beet slices with rosemary, olive oil, and a generous pinch of salt. Arrange the beets in an even layer on the prepared baking sheets, making sure that none of the slices overlap. If you can’t fit all the slices, use another baking sheet.

Place the baking sheets in the upper and lower thirds of the oven, bake for 10 minutes, then switch their positions and bake for another 10 minutes. Let the chips cool on the baking sheets before eating. Eat plain or with the cilantro hummus for dipping.

 

Cilantro Hummus

1 – 15 oz. can chickpeas, drained and rinsed

Juice of 1/2 large lemon, plus more as needed

1 1/2 tsp salt, plus more as needed

3 Tbsp tahini

1/4 cup olive oil

2 garlic cloves, very finely minced

1/2 cup roughly chopped fresh cilantro leaves

Combine all the ingredients in a bowl with 1/4 cup water and use an immersion blender to blend until smooth (alternatively, use a food processor). Adjust with more lemon, salt, or water to taste.

 

 

21 Days of Crazy

Alright so I’m using the term “crazy” loosely. I mean I guess it’s only if you think getting healthy is deranged. Or trying something new in fitness and diet to bring balance and wellness is cuckoo. But I’ll be honest and tell you I’ve never been so nervous about a dietary commitment in my life. When my 30 year old sister told me she wanted to do the “21 Day Fix”, and that she wanted me to do it with her, I jumped on board. “Who can’t do something for 21 days?” she asked. Did I mention I am almost a decade her senior? But I’ve been wanting to shed some baby weight for a while. It’s particularly disheartening since I’ve practically gained 20 pounds since my lowest number on the scale after having my fourth child. I’d like to place the blame on a few different reasons. Yes, I have hypothyroidism. Yes, I have PCOS (confirmed even after my last pregnancy; which BTW could be a post in itself… because everyone loves to read about other peoples’ trivial health woes). And not to name names but I have a finger pointing at a little food blog I’ve come to know too. But in reality, I need to take responsibility- and I know what I have to do; especially with a few odds stacked against me! I need to concentrate on eating healthy and exercising, because -as I have admitted in the comments section of a previous post- I will be 40 next year. And I have 4 little children, the youngest who will be 2 this year… I owe it to them, and myself to try hard.
I have followed multiple plans before, but not with such limitations on food and never with this strict of an exercise regimen. Which I realize is major. I have exercised in the past… but not quite like this- not since high school anyway; which wasn’t because of a diet. Anyway it’s all new. And let me tell you what I like about my new endeavor: They list all of the foods, along with portions, that we can have. So initially you’re like “Wow, look at all of this food!” instead of focusing on what you can’t have. Mentally I appreciate that. When I look closer at the plan, I can see it has eliminated refined sugar, white flour, butter, etc.. It limits the amount of starches and healthy fats I can intake everyday. The plan encourages lean proteins and definitely more vegetables than I eat on a regular basis. Actually, that seems to work for me, because if I am counting calories I am often likely to cut out nutritious food to save 100 calories on something sweet; which isn’t necessarily bad, except I have a tendency to rob myself of nutrients that could actually make me feel better for “empty calories”.  Something else I like, as opposed to other popular plans I’ve tried, is there is no calculating, just measure and stick to the list. But the best part is, if there is something I really want, I tell myself “Eat that in your 7 days off!” Because the program, if I should choose to stick with it after my committed 3 weeks, is 21 days on and 7 days off. So I don’t feel like I have to banish some of my favorites or deny myself treats for the rest of my life. The idea is that if you are  eating right and making healthy choices the majority of the time, you will reap the benefits. Of course you’re not supposed to go bonkers during you’re time off. Am I going to eat fettuccine Alfredo and onion rings? Maybe. Just probably not all at once, and in moderation, because who wants to squash all of the hard work they just put in? Not me!
Here’s the skinny: (haha) This morning was 1 week in. I’ve lost 2.4 pounds and even more excitedly 2 inches down in the stomach. I still have a way to go before I reach my goal, but I am doing something to get there. Is it easy, no. Is it doable, yes. So I’m doing it, because I can; and really that’s something to be grateful for… but not nearly as gratifying as the results. I think I might just be crazy enough to stick to it a little longer. 😉

Berry-Banana Smoothie Bowl

Now that I’m a raging health nut… I buy healthy recipe magazines. And according to my Clean Eating periodical, “Smoothie Bowls” are all the rage. They’re smoothies you can chuck so full of nutritional goodness and frozen fruits/veggies that you can’t suck them through a straw- hence the bowl and spoon. Of course if you know me, you know I am all about cutting edge (and regularly sarcastic). But I thought, why not? I like smoothies and I certainly know how to freeze a banana. However, for all my strides in stocking my pantry with chia seeds, coconut milk, almond flour, and avocado oil; I still came up short on my chlorella, maqui berry and maca powders. So I came up with my own, and I must say that it does feel indulgent. Like eating berry ice cream for breakfast! 😉

 

Serves 2 (or a hungry 1)

As organic as possible:

9 frozen Strawberries

1 frozen Banana, sliced into 2″ pieces

1/2 cup Almond Milk (Soy or non-fat milk)

5 Ice cubes

2 cups mixed frozen Blueberries, Raspberries and Blackberries

1/3 cup granola (preferably with some source of protein: nuts or seeds), plus more for topping (optional)

1 Tbsp Honey (buzzword “raw” optional)

 

Make sure to freeze your fruit the night before or at least several hours in advance (or you might end up with a regular old smoothie). Place all the ingredients in a blender and flip the switch! (Or push the button…)

Spoon the ingredients into a bowl and top with granola or slivered almonds if you’d like, and eat up butter cup. You’re so healthy!

Diet Life

My diet life could be compared to Oprah’s, except not as public. It’s more of a let go, then reel it in approach rather than a lifestyle- which kind of is a lifestyle. It’s all about perspective.

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But I’m working on it, because I want to be overall healthier. So my friends and I have started a Diet Club. Ironically, the club consists of the same members as the Dinner Club. (Which reminds me I need to set a date for our long overdo Israeli cuisine night.) Basically, we have all set individual goals. They vary in range from counting calories to training for a marathon to cutting processed foods to learning to dance the waltz, etc. We communicate through a group text and encourage each other to keep it up.

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In the mean time, I couldn’t show you a picture of my breakfast banana. I am sure to start getting creative, you know, and swap all of the oil in my quick breads for applesauce; replace the cream in my sauces with skim milk (Eeek)… But for now I will share a few photos from this weekend.

I actually made a commitment to one of my dearest blogging friends, Lynn of Lynz Real Cooking, to take pictures of some barns (which I treasure and romanticize about the stories they hold… dilapidated just gives character). And thankfully I have more time to do it… Because I got only one in this trip.

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But I did find inspiration else where…

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I also told Lynn that I would challenge Owen to come up with a sandwich. Until then, I will share an Owen hot dog (not on the diet).

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It is so nice that the weather here is getting milder and easier for strolls. Did I mention I tried a youtube Zumba class? Hilarious. Like Steve Martin finding his rhythm in The Jerk. But it’s something I can rope my kids into doing with me right in the living room. So yes! And I am actually very excited about getting a little more healthy… And maybe I can spread my enthusiasm; encourage a few people to make a good choice or two. Because little choices add up. (See, that’s like something I could text to the group.)

I love the little sign -signifying the foot path…

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Just a little reminder to stay on course.

 

 

Loving Lately ⚠️

Loving Lately: Information

This week was sadly informative to me. I saw new articles about Johnson & Johnson admitting their baby products contain causing chemicals; the French were told to avoid 185 cosmetic products; Mars recalls chocolates in 55 countries because they contain plastic; A list of wines containing high levels of arsenic….

Here I go again. But in all seriousness, I am so thankful for the people who go out of their way to share, unveil, discover important information. Whistle blowers like FoodBabe.com take it upon themselves to spread alarming facts. Information is power, because “what you don’t know can hurt you.” Granted you might never eat a Girl Scout Cookie again, and you might be terrified by the alarming percentage of glyphosate, a cancer causing herbicide, in your German beer. But at least you know, and once you are informed you can try to make the best decisions for you and your family. I’m not perfect in my choices. Not everything that goes into my mouth is organic or non GMO (Genetically Modified Organisms). We occasionally eat at chain restaurants that not committed to any ethical standard besides what the FDA insists upon (squirming in my seat). Certainly I value and accept invitations to dinner from friends and family members who may not hold to my food values. That said, I think every amount you do in making healthy and whole choices matters. Every certified organic product you consume is that much less deadly and disease causing chemicals and such that you and your loved ones partook. And it supports farm practices and preservation of truly natural methods of growing food and livestock that you can feel proud about passing on.

I think the first video I watched that truly made an impact was about factory farming from themeatrix.com. It seems simple in concept to me now, but it was mind-blowing to me a decade or so ago. I grew up in a rural area. I saw cornfields and farms regularly. I never thought farms not being what I understood them to be.

I realize the draw of “factories”, pesticides, genetically modified fertilizers… Of course producers want the most bountiful crops and largest livestocks. But at what cost? Who is really paying the price? We are aware that we are ingesting known carcinogens, contributors to heart disease, links to Autism and Alzheimer’s. Not that long ago they were putting lead in make-up; and people’s hair and teeth started falling out. Remember that Chinese emperor who was so special, he was the only one allowed to drink (now known to be toxic) jade tea? He “got sick” and died. We don’t even know all of what we are doing to ourselves. Do you really want to be part of food and product experiments?

Ok, I’m done. (today)

 

 

Yogurt Chicken Chili

The Super Bowl is two days away! And if you’re looking for a something to feed your home team that’s full of flavor and won’t bog them down, I’ve got the perfect idea. This chili is healthy and hearty, light and appetizing. It’s a crowd pleaser for sports fanatics, athletes, moms and kids alike. So regardless of the Game Day outcome, you’ll be a winner. Trust me on this.

As organic as possible

1 1/2 lbs boneless Chicken

1 Tbsp Olive oil

1 yellow Onion, chopped

3 cloves Garlic, minced

4 cups Chicken broth

1 Tbsp Cumin

2 Tbsp Chili Powder

1/2 Tbsp dried Basil

1 1/2 – 2 tsp salt (to taste!)

1 tsp freshly ground Black pepper

2 15.5 oz cans Cannelloni beans, rinsed and drained

1 cup Non-fat Greek Yogurt, (Organic or Chobani) divided, plus more for serving (optional)

1 Scallion, sliced for garnish (optional)

 

In a large pot boil the chicken in water until cooked and tender. I used organic chicken tenders (which are cut thin) and took about 10 minutes. If you are using halved breasts, it could take 15-20 minutes.

Meanwhile in another pot or dutch oven, heat the olive oil. Add the onion and let sauté for 2-3 minutes until starting to turn soft and translucent. Add the garlic and cook a minute more. Pour the chicken stock into the onion and garlic, and stir. Add the cumin, chili powder, basil, salt, pepper, and beans. Stir and let sit over medium heat, bringing to simmer. Reduce heat to low (keeping at a nice low simmer).

Using a slotted spoon or tongs carefully remove the chicken to a cutting board. When cool enough to handle I like to tear the chicken into rustic bite-size pieces. However, you can shred with a fork or chop with a knife if you prefer. Place the chicken into the pot of simmering broth, and stir. Allow the flavors to combine for at least 20-25 minutes. Add 3/4 cup of the Chobani Greek yogurt into the chicken chili and stir. Taste for seasonings and adjust accordingly. Allow flavors to meld for at least another 15 minutes. Top the chili with the remaining quarter cup of plain greek yogurt and scallions for serving. If desired, set bowls of the yogurt and additional sliced scallions for guests (or family) to dress their individual bowls. #madewithchobani

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Yogurt Chicken Chili

Ingredients

  • 1 1/2 lbs boneless Chicken
  • 1 Tbsp Olive oil
  • 1 yellow Onion, chopped
  • 3 cloves Garlic, minced
  • 4 cups Chicken broth
  • 1 Tbsp Cumin
  • 2 Tbsp Chili Powder
  • 1/2 Tbsp dried Basil
  • 1 1/2 - 2 tsp salt (to taste!)
  • 1 tsp freshly ground Black pepper
  • 2 15.5 oz cans Cannelloni beans, rinsed and drained
  • 1 cup Non-fat Greek Yogurt, (Organic or Chobani) divided, plus more for serving (optional)
  • 1 Scallion, sliced for garnish (optional)

Instructions

  1. In a large pot boil the chicken in water until cooked and tender. I used organic chicken tenders (which are cut thin) and took about 10 minutes. If you are using halved breasts, it could take 15-20 minutes.
  2. Meanwhile in another pot or dutch oven, heat the olive oil. Add the onion and let sauté for 2-3 minutes until starting to turn soft and translucent. Add the garlic and cook a minute more.
  3. Pour the chicken stock into the onion and garlic, and stir. Add the cumin, chili powder, basil, salt, pepper, and beans.
  4. Stir and let sit over medium heat, bringing to simmer. Reduce heat to low (keeping at a nice low simmer).
  5. Using a slotted spoon or tongs carefully remove the chicken to a cutting board. When cool enough to handle I like to tear the chicken into rustic bite-size pieces. However, you can shred with a fork or chop with a knife if you prefer.
  6. Place the chicken into the pot of simmering broth, and stir. Allow the flavors to combine for at least 20-25 minutes.
  7. Add 3/4 cup of the Chobani Greek yogurt into the chicken chili and stir.
  8. Taste for seasonings and adjust accordingly. Allow flavors to meld for at least another 15 minutes.
  9. Top the chili with the remaining quarter cup of plain greek yogurt and scallions for serving. If desired, set bowls of the yogurt and additional sliced scallions for guests (or family) to dress their individual bowls. #madewithchobani
http://sadiesnest.com/yogurt-chicken-chili/

Marsh-bani Fruit Dip & Fruit Salad

It doesn’t get easier or tastier than this. Honestly it’s just delicious. The fruit dip is sweet and a little tangy, ridiculous when you think about how easy it is. Did I mention it is fat-free? Your taste buds will never know. The yogurt goodness coats the fruit nicely as a dip, but why stop there? The next thought was, oh my goodness, this needs to be in a fruit salad. And can I just tell you, it was stellar. As in: this is what fruit salad needs to taste like for the rest of my life. If you are having a party this weekend, it’s great to serve dip style or in individual cups. So because I really can’t decide which way I like more, I’m sharing both. Lastly, let me just add that if you have any left over, you should throw it into a morning smoothie, because it is awesome… and so are you.

1 cup Marshmallow Creme

1/2 cup Chobani Fat Free Vanilla Greek Yogurt

1 pint blueberries, rinsed and drained

2 pints strawberries, rinsed and drained

2 large bananas (or 3 medium), I leave mine in the peel and third or quarter

2 apples, cut into wedges (with a couple center slices reserved for garnish)

Dipping fruit of your choice

Garnish with apple slices and fresh mint (optional)

That’s it! Two parts marshmallow creme to 1 part Chobani Vanilla Greek yogurt. Brilliant! I used a hand held mixer (with a whisk attachment) to blend the marshmallow and yogurt in a medium sized bowl. If you are blending by hand, just mix until they are incorporated. Place the mixture into the refrigerator for at least 30 minutes (or until party time), and the marshmallow and yogurt blend will continue to infuse.

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Now if you want to turn it into fruit salad…

Hull and half (or quarter depending on size) your strawberries, peel your bananas and cut them along with the apples into bite size pieces. Place the fruit into a bowl, drizzle with the Marsh-bani Fruit Dip and gently toss. I take the extra step of tossing the fruit salad in a separate bowl from the one I am serving in, especially for a party… but that’s up to you. The dip can be made a day in advance, but I would not dress and toss the salad until ready to serve. Present in a bowl with a serving spoon or in individual serving dishes for guests to help themselves. Indulge yourself in this sweet treat!

 

 

 

Loving Lately ❤️

Loving Lately: The Treadmill

So, my first Thursday “Loving Lately” rendition of the year is not as much “loving” as it is “lately”. However, I’m trying to make some better choices. It really has nothing to do with the new year or any resolutions. Inadvertently, it has plenty to do with the holidays. I know the math is very simple, if you take in (eat) more calories than you burn you hang on to the excess. Thankfully the opposite is also true… So that’s what I’m going for. Actually, I saw this little quote recently on Facebook that said “I ran my first 10K this morning! I’m just kidding. I’m on my third donut.” That’s my kind of funny. My instinct says do not let that be my kind of reality. TBD…

Harvest Chili

This is the ultimate harvest chili. It’s loaded with autumn vegetables and goodness such as sweet potatoes, onions, apples, and turkey. It looks like the prettiest fall tree color-changing picture (in abstract food form) ever! It’s really healthy, so some of you are going to love that. For the rest of you, don’t let that hold you back because it’s also delicious. It’s a little spicy, a little sweet, a bountiful treat. And if I may, I think the ground turkey could easily be substituted with leftover Thanksgiving turkey… which would be awesome. Just sayin’.

As organic as possible:

2 large Orange sweet peppers, seeded and cut into 1 inch pieces

2-3 canned Chipotle peppers in adobo sauce, roughly chopped

4 cloves Garlic, roughly chopped

2 pounds ground turkey

1 large Onion

1 tsp Salt

1/2 tsp freshly ground Black pepper

1 Tbsp Chili powder

1 Tbsp Cumin

1/2 tsp Oregano

1 – 15 oz can Pinto beans, rinsed and drained

2 – 14.5 oz cans Red kidney beans, rinsed and drained

1 – 14.5 oz can diced Tomatoes

4 cups Chicken broth

1 Tbsp sugar* (I think this adds balance, but if you prefer healthier leave it out)

2 Sweet potatoes (about 1 pound), peeled and cut into 1/2″ pieces

2 medium tart Apples (such as Granny Smith)

*Spicy Chipotle seasoned Pine nuts (Recipe follows), Optional

Place orange peppers, chipotle peppers, and garlic in a food processor and pulse until finely chopped. Set aside.

In a large Dutch oven brown turkey with onion, salt and pepper. Drain excess fat (but a little left is okay). Add pepper-garlic mix, stir and cook about 5 minutes. Then add tomatoes, pinto and kidney beans, and chicken broth. (Side note: This much can be made ahead and allowed to simmer as long as needed until about 35 minutes before serving.)

Stir in sweet potatoes and apples. Bring to boiling and reduce to simmer, about 25-30 minutes until sweet potato is tender. Taste for seasonings. Remove from heat and allow to cool slightly, about 5-10 minutes before serving. Top with Spicy Chipotle Seasoned Pine Nuts (Optional), or corn chips. Enjoy!

Spicy Chipotle Pine Nuts

2 Tbsp Butter

2 tsp Worcestershire sauce

1 tsp Water

1 tsp ground Chipotle chili pepper

1 tsp snipped fresh Rosemary (or 1/2 tsp dried)

1/2 tsp Celery salt

1/2 tsp Garlic powder

1 1/2 cups Pine nuts

1/2 tsp salt

Preheat oven to 325°. Line a baking sheet with Silpat or parchment paper. Set aside. In a small saucepan melt butter, add Worcestershire sauce, water, chipotle pepper, rosemary, celery salt, and garlic powder. Simmer over low heat for about 2 minutes. Stir in pine nuts and remove from heat.  When well coated, spread onto prepared baking sheet and bake about 10-15 minutes (shaking pan a couple times in-between), until lightly toasted. Sprinkle with salt while warm. (Side note: Nuts can be prepared ahead of time and stored in an airtight container for up to 2 weeks. They are delicious on their own, and would be a nice addition on top of a salad too!)

This recipe has been adapted, tweaked, and changed from a Chipotle Harvest Chili recipe I found a few years ago in a Midwest Living Magazine. I think it’s perfection.

If you were going to use leftover turkey, I would sauté onions in 1 Tbsp olive oil for a couple minutes. Add pepper-garlic mixture and let cook 5 minutes more. Then add turkey with the tomatoes, broth, etc., and follow the remaining instructions.