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

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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.

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Pumpkin Bread Guilt Free 

Pumpkin Bread is great for fall. Who doesn’t have a tough time with baked good temptations in the fall and winter holiday season?

My solution is to make those 250 + calories count for real nutrition rather than most of the calories coming as empty calories from sugars or butter.

This is my original recipe for a pumpkin bread that will double nicely as a healthy breakfast or daytime snack. I say daytime because I typically eat my carbs earlier in the day. Less likely for unused energy to turn to fat during daytime hours.

Ingredients

1 can Pumpkin Puree 15oz

3 cups plain Quaker Old Fashioned oats.

1 cup of egg whites

3 scoops of whey protein powder. (vanilla, toffee, caramel or unflavored variety works: I used Titan Toffee Macchiato)

Optional: 1 cup of zero calorie sugar substitutes for baking (recommend Truvia for baking or Splenda for baking.

1/2 cup of almond meal

2 teaspoons of pumpkin spice

2 teaspoons of baking soda

1/2 teaspoon of salt

NUTRITION: full loaf cake is 7 servings. 278 calories: 20 grams of protein, 31.7 grams of carbs, 7.7 grams of fat. Only 4.9 grams of sugars from the pumpkin. No added sugars.

Optional add ins if desired based on your dietary needs:

Chopped pecan pieces: 1/4 cup adds 20 calories per serving and 2 grams of fat.

Two snack boxes of raisins (1/4 cup) adds 25 calories of carbs from natural sugars per serving. Avoid if watching sugars! This little bit doubles the sugar content.

Method:

Mix oats in food processor until ground into coarse flour.

Mix all ingredients into large mixing bowl and stir together.

Heat oven to 325 degrees,

Spray loaf pan with a light spray of spray coconut oil. Dust with oat flour for a perfect non-stick if desired.

Pour batter into prepared pan and place in oven to bake 40-50 minutes. Cake should not be shloshy in the middle, but you do want it very moist. Do not over bake!! It should rise and be firm.

Enjoy at breakfast, brunch or even post workout with coffee or hot tea!

This healthy recipe has your heart healthy oats, proteins from whey and eggwhites. Healthy fats from almond meal and maybe pecans. Not to mention lots of vitamin A, plus Vitamins C, calcium, iron and fiber from pumpkin while avoiding empty calories that have no nutritional value from processed enriched flour, butters, sugars etc! Enjoy guilt free if you avoid adding butter or jams! Would it taste good with butter or jam? Sure. If you do add these traditional enhancers is it going to make you fat? Well, in short…yes. Yes it will. Not so much as a second bowl of ice cream and cake, but it does make a difference if you want a healthier lifestyle. Refrigerate and warm in the microwave or oven by the slice.  Eat the healthy.