Healthy October Recipes

Craving pumpkin yet this season? Well rather than falling into a major calorie trap by getting your pumpkin fix in a sugary coffee drink or baked goods, give this simple and quick pumpkin soup recipe a try. Made from canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy!

Servings: 8

Here’s what you need…

• 1 Tablespoon coconut oil
• 1 yellow onion, chopped
• 1 teaspoon garlic, minced
• 1 Tablespoon coconut palm sugar
• ½ teaspoon ground allspice
• ¼ teaspoon crushed red pepper flakes
• 2 (15oz) cans pureed pumpkin
• 2 cups low sodium vegetable broth
• 1 teaspoon sea salt
• 1 (14oz) can coconut milk
• black pepper
• **To garnish: pepitas and sour cream

Instructions:

1. Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender, about 10 minutes.
2. Add the pumpkin, broth and salt. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes. Use an immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season to taste with salt and black pepper. Garnish with pepitas and sour cream. Enjoy!

Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Servings: 4

Here’s what you need…

• 1 cup cooked red quinoa
• 2 cups green beans, steamed and cut into 1 inch pieces
• 1 ripe plum, thinly sliced
• 2 hard-boiled eggs, sliced
• 2 teaspoons sesame oil
• 2 Tablespoons fresh lime juice
• ½ teaspoon sea salt
• ground black pepper

Instructions:

1. Combine the quinoa, beans, plum and egg in a large bowl.
2. Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein.

When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

Servings: 12

Here’s what you need…

• 1 (14oz) extra firm tofu, pressed and sliced
• ¼ cup BBQ sauce
• 2 cups red quinoa, cooked
• 1 (15oz) can black beans, drained and rinsed
• 1 small red bell pepper, seeded and diced
• ½ cup canned corn
• ¼ cup goat cheese, crumbled
• 2 Tablespoons fresh cilantro, chopped
• 1 teaspoon olive oil
• 1 teaspoon fresh lime juice
• sea salt and black pepper to taste

Instructions:

1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutritional Analysis: One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein.

I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Fitness Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!

Servings: 6

Here’s what you need…

• 2 small apples, cored and chopped
• 1 Tablespoon orange juice
• 3 cups roasted chicken, chopped
• ¼ cup toasted walnuts, chopped
• ¼ cup black raisins
• 1 (4oz) can mild diced green chiles
• ½ cup non-fat plain Greek yogurt
• ¼ cup light, balsamic dressing
• sea salt and black pepper to taste
• 1 head butter lettuce
• red grapes – optional for serving

Instructions:

1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutritional Analysis: One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein.