Slow Cooker Turkey and Bean Chili


  • 2 tablespoon olive or coconut oil
  • 4 clove garlic, minced
  • 2 teaspoon cayenne pepper
  • 2 teaspoon sea salt
  • (2) 14.5 ounce can diced tomatoes
  • 3 tablespoon chili powder
  • 4 teaspoon dried oregano
  • 2 teaspoon ground cumin
  • 1 can pumpkin puree
  • 6 handfuls of spinach
  • 1 cup diced onions
  • 1.5 lean ground turkey (93% or 99%)
  • 1 can black beans (rinsed and drained)
  • 1 can garbanzo beans (rinsed and drained)
  • 1 can pinto beans (rinsed and drained)


  1. In a large nonstick skillet, add the oil, ground turkey, and onion. Cook meat for about 10 minutes until no longer pink. Add seasoning, garlic, pepper, beans, and cook for another few minutes.
  2. Transfer to a slow cooker pot (6-8 quarts). Stir in the remaining ingredients listed above. *Add spinach last along with pumpkin puree
  3. Cover and cook on low for a few hours or until heated to desire. Season with additional salt, cumin, and garlic.

Top with avocado slices, sour cream, or low-fat Greek yogurt as a yummy topping!

The recipe serves a family of 6-8 with leftovers you can freeze for a cold day!

Make sure to always power up your day with protein and produce at the very least along with plenty of quality carbohydrates to support good energy levels, and fight the risk of disease!

Looking for quick meals and snacks for your young athlete or busy lifestyle? Check out one of our popular, “no cooking required” blogs for athletes!” Wendi also provides several gems in our most recent blog, “A Student-Athlete’s Guide to Healthy Eating on the Road“.

In good health and wellness,

Wendi Irlbeck, MS, RDN, LDN, CISSN

Wendi Irlbeck, MS, RDN, CISSN is a registered dietitian nutritionist and performance coach. She utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services and on-site nutrition counseling. Wendi works with clients of all levels and ages across the US as well as Canada and the UK. You can find more about Wendi and scheduling an appointment here.

 Testimonials of Wendi’s expertise from partnering with colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on our website. Follow Wendi on TwitterFacebook, and Instagram for more nutrition information. 

Cinnamon Honey Double Baked Chickpeas

DYK, chickpeas and black beans are a legume? Chickpeas provide a great source of fiber, B vitamins, potassium, magnesium, folate and provide 4% of your total daily iron recommendations! If you are focusing on integrating more fiber in your diet or reducing your meat intake but want to keep protein up this recipe is for you!


  • 2 15-oz. cans of chickpea beans (garbanzo beans)
    • Be sure to reach for the sodium-free or low-sodium and rinse in a strainer before use.
  • 1 tablespoon olive oil
  • 2 teaspoon of cinnamon
  • 1.5 teaspoon of honey
  • 1 teaspoon of sea salt
  • 1 teaspoon of cracked black pepper (optional)-weird I know but it’s actually delicious!


  1. Pre-heat oven to 400 degrees F.
  2.  Drain chickpeas (garbanzo beans) and pour into a strainer. Be sure to rinse them thoroughly under cold water until the film is removed.
    1. Place chickpeas on a paper towel to dry.
  3. In a medium mixing bowl, whisk together ALL ingredients. Add the rinsed and dry chickpeas to the bowl and stir until the chickpeas are evenly saturated in the bowl’s contents.
  4. Spread the chickpeas onto the large baking sheet using tinfoil or parchment paper.
  5. Bake for 25-min and then add to a heated skillet on low heat for 5-8 minutes with a little cooking spray or olive oil in the pan.
    1. This is optional if you wish to not double bake in the skillet keep the chickpeas in the oven for a full 40-minutes.
    2. I like to experiment in the kitchen and roasting things twice or adding foods to a skillet adds another element of flavor. Feel free to skip if you wish.
  6.  Place hot, roasted chickpeas in a small bowl and sprinkle additional sea salt or crack pepper with an additional 0.5 teaspoon of honey (optional).
  7. Spread chickpeas back out on a baking sheet and allow to dry.
  8. For best taste, enjoy the day of or store in a sealed container at room temperature. This recipe can easily be tripled to accommodate large gatherings or because you’ll eat them immediately upon baking.


When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant and #Nutritionwithwendi .

We will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING. You can enjoy these chickpeas as a snack, add to salads, use as a topping for pizzas, add as a garnish to soups, or even as a topping on hummus. Or my personal favorite, mash, and use chickpeas as a spread on whole-grain wraps and pitas! Great swap for dressings.


Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Sweet Potato Chips

For those looking to satisfy a salty yet savory craving, this is a recipe for you! Please give my sweet potato chips a try as a great side dish, appetizer, or afternoon snack! Be sure to pair with high-quality protein like string cheese, hard-boiled eggs, or deli turkey slices.


  • 2 medium or large sweet potatos
  • 3 tablespoons olive oil
  • 1-2 minced garlic cloves
  • 1-2 tsp. fresh or dried thyme
  • 1-2 tsp. oregano
  • Salt and cracked black pepper or coarsely ground black pepper


  1. Pre-heat oven to 425  degrees and line a large baking sheet with tinfoil or parchment paper.
  2. Slice the sweet potatoes very thin into rounds or small wedges. (1/8-inch slices).
  3. In a medium bowl, mix the sweet potato slices with olive oil until fully saturated. Add the seasoning and mix well! You can also use a Tupperware container with a cap to mix the ingredients sufficiently. Be sure to check the Tupperware container’s cap is tightly sealed and shake!
  4. Uncap and arrange the slices on the baking sheet without overlapping the potatoes.
  5. Bake for 20-30 minutes, flipping the potatoes halfway through. Bake until golden brown or crisp to desired texture.  Let the slices cool to room temperature!


**Serves 3-4 people

When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant #Nutritionwithwendi and I will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING! If I had to make a suggestion I would say steak, chicken, or fish. Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Wendi’s Turkey Taco Lettuce Wraps!


  • 2 16 oz. Jars of Newman’s salsa
  • 2 medium red onions
  • 1 cup of canned pumpkin pure
  • 10 cup, Spinach
  • 2 tbsp (6 g), Cumin
  • 1 cup chopped, White Onion
  • 2.50 Tbsp, Feta crumbled
  • 4 cups broccoli
  • 1 cup low-sodium garbanzo beans
  • 1 cup low-sodium black beans
  • 1 cup low-sodium pinto beans
  • 2 cups, Romaine Lettuce
  • 20 Asparagus spears
  • 10 oz, Whole Mushrooms
  • 1 cup Roma tomatoes or cherry tomatoes
  • 1 lbs of 93 or 99% lean ground turkey or use 93% lean Laura’s Beef if you wish


*Dice up all veggies, beans, seasoning, and add salsa to the saucepan.

*Cook ground turkey with onion, garlic, and thyme seasoning to desired 165 degrees.

*Mix in the veggies with the ground turkey and salsa in a giant skillet and heat for 5-min.

*Peel lettuce wraps and add a cup serving of the taco mix to the wrap and sprinkle with feta cheese.

Slow Cooker Salmon

Salmon Slow Cooker


  • 1 cedar plank
  • 1 1/2-pound salmon fillet
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1-2 sliced lemons
  • 1 tablespoon grainy mustard
  • 2 tablespoons Agave
  • 1 tablespoon butter
  • 1 teaspoon finely minced fresh parsley


  1. Cut the plank to fit the slow cooker. Using tongs to hold the plank, char the plank for 1-2 minutes on both sides over an open flame.
  2. Be sure to soak the plank for 90 min or overnight.
  3. Place plank inside the slow cooker.
  4. Season salmon with salt and pepper on both sides and place on top of the slow cooker
  5. Place lemons on top of salmon. Cook on low for 2 hours.
  6. Discard lemon. Slow-cooked salmon will always have some white protein on the surface, which is perfectly fine.

In a glass bowl, combine the mustard, agave syrup, butter, and melt. Pour the tasty glaze over the salmon.

Garnish with parsley and enjoy!