Recipes for a Fit Fall!

Join me in avoiding holiday weight gain!

These two recipes are my new favorites. My approach to fitness is a lifestyle change. There is no diet that is going to be a short term effort with lasting results. The best path to healthy living is just that–healthy living. Protein is important, but a balanced plate with appropriate portions will get results you can keep long term without giving up a whole food group.

First, is a one pan easy dish that will make food prep easy!

Turkey Sweet Potato Hash.

I actually love this one. It’s too easy to get it right! It’s a very tasty savory fall flavor with great reheat flavor for several meals throughout the week. The idea here when selecting your sweet potatoes is to target the same weight, peeled, as your turkey. This ensures a fit ratio of enough protein without too much carb.

Ingredients:

99% fat free ground turkey. One pound.

3 medium sweet potatoes. About 1 pound peeled and chopped into 1/4 inch cubes.

Chopped White onion. 1 optional

1 eggwhite

Chicken broth. 1 can fat free, low or 0 sodium.

Chopped Frozen kale 2 cups.

Cooking spray.

Cumin 1/2 tsp

Coriander 1/2 tsp

Black pepper to taste.

Spray large skillet with a thin coat of cooking spray. I like coconut oil spray.

Add cubed sweet potatoes and onion at medium heat. Sauté until onion is translucent and potatoes slightly browned.

Prepare turkey by adding your eggwhite and 1/4 cup of the chicken broth and mix well.

Add turkey and seasoning to pan, stir in to crumble meat and cook meat until no longer pink.

Add remaining broth and chopped kale to pan and cover to simmer sweet potatoes until soft.

Divide into 4 portions for approximately 4 ounces of protein with 4 ounces of carbs for a nutritious filling fall fit meal!

Now that you have a warm lunch prepped, you may want to enjoy a fall treat without having to buy a bigger pant size for the new year! Here’s how:

Samantha’s Protein Pumpkin Bread!

I use a personal size loaf pan. I’ve found that it bakes better. What makes this wonderful is the fall flavors, in a sweet treat that is nutritious enough to make a healthy meal like breakfast or mid afternoon snack!

Ingredients:

1/2 can of pumpkin purée (refrigerate or freeze remaining pumpkin

1 egg

1 scoop vanilla UMP protein (Beverly International)

2 Tablespoons oat flour

1 tablespoon Quaker old fashion rolled oats

1/4 cup unsweetened almond milk

1 tsp coconut oil (slightly melted)

1 tsp vanilla extract

1/2 tsp pumpkin pie spice

1/4 tsp baking powder

Options:

Add mini box of raisins

1/2 ounce walnuts or pecans

i

Preheat oven 350 degrees

Mix all ingredients well.

Baked in coconut oil greased small non-stick loaf pan for approximately 30 minutes.

Check for using a toothpick. Center should be firm yet moist, but no not soupy edges will look dry but not brown. Cook added 5 minutes if needed but do not over bake.

Enjoy to your health.

Advertisements