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Pumpkin Everywhere—It Must Be Fall

It’s that time of year again when the temperatures come down, the leaves start to turn, and pumpkin shows up in everything. Pumpkin coffees, pumpkin cookies, pumpkin M&M’s, pumpkin protein powder, pumpkin pie smoothie, pumpkin cosmetics. You name it—it will most likely have a pumpkin version during fall. What is so great about pumpkins? Can …

Scrambled Eggs Breakfast with Spinach and Tomatoes

Enjoy this colorful scrambled eggs breakfast after your morning workout, or just when you wake up to get your metabolism going! Did you know that eating a breakfast high in protein can keep you more satisfied, energized, and alert throughout the rest of the day? High protein breakfasts help with weight management since they help …

Overnight Oats – Tasty Pumpkin Gingersnap

 Prep time for the overnight oats: 15 minutes       Ingredients 3/4 cup rolled oats, gluten-free if necessary 1 cup canned full fat coconut milk 1/2 cup plain yogurt 1/4 cup water 1/2 cup canned pumpkin puree 2 tablespoons maple syrup (plus more to taste) 1 tablespoon molasses 2 tablespoons unsalted almond butter 1 …

Hooray for Healthy Fall Foods!

The love for Spaghetti Squash Enjoying healthy fall foods is so easy! They provide a variety of immune-boosting nutrients.  Spaghetti squash is a strong source of Vitamin A and C, potassium, and Omega-3’s. Of course, my favorite way to eat this is a play on traditional spaghetti. Here’s one method for preparing the squash for …

Build a Better Salad

When the word salad comes to mind many people think ”diet” and that’s all I’m going to eat for the next month. UGH! So, let’s get one thing straight, eating healthy foods such as vegetables makes for a healthy nutrition plan, not a diet. Vegetables provide us with lots of fiber that helps to keep …

Holiday Drinks: Lightened up

Christmas season is a time for many of us to catch up with family and friends. This also means holiday drinks and food are at an abundance. So, what can we do to watch the waistline and still enjoy the festive holiday drinks? To answer that, here are a couple recipes that we like, all …

Veggie-Packed Turkey Chili Recipe (Low Sodium, Low Fat)

Warm-up with this tasty turkey chili! Turkey chili can be significantly fewer calories and fat than traditional beef chili. This tasty recipe is also very plant-based with veggies included.

turkey chili

Serves 6

Ingredients:

  • 1 ½ pounds turkey, ground
  • 1-28 ounce can petite tomatoes (do not drain)
  • 1- 6 ounce can tomato paste
  • 1 packet Mrs. Dash Chili Seasoning Packet
  • ½  teaspoon Mexican Style Chili Powder
  • 2 teaspoon Onion Powder
  • 2 teaspoon Garlic Powder
  • 1 large zucchini, chopped
  • 1 green pepper, diced
  • 10 mushrooms, chopped
  • Optional: 1 cup black or kidney beans

Directions:

  1. First, brown ground turkey until fully cooked over medium heat. Then drain any visible fat.
  2. Add Mrs. Dash seasoning pack, petite diced tomatoes, and tomato paste. Then stir until well blended.
  3. Next, add fresh vegetables, garlic powder, chili powder, and onion powder. 
  4. Now, cover and simmer over low-medium heat for 20 minutes.
  5. Last, uncover and finish simmering over low-medium heat for 20 minutes.
  6. Finally, serve with homemade garlic toast.

Why Mrs. Dash? Because it’s lower in sodium, which can help with blood pressure, kidney issues, and more! Make the switch if your doctor has recommended you decrease your sodium intake.

 


Meal Planning

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