Healthy Fall Dinner Ideas!

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are preparing for the Holiday Extravaganza! Weigh-in's for the contest start next week! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal.  Cherish these times. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!

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When it comes to a delicious fall dinner, when in doubt we say "roast it"!  We love to roast those somewhat strange veggies you may find in your veggie box or at your local grocery store. Roasting veggies brings out the natural sweetness and intensifies natural flavors and allows fresh vegetables to brown, caramelize, and become crispy- YUM... I'm getting hungry!  Here are a few delicious, health fall dinner ideas for your weekend.  Enjoy! 

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Delicious Maple Dijon Chicken

Serves 4

• 4 boneless, skinless chicken breasts
• 1/2 cup Dijon mustard
• 1/4 cup maple syrup
• 1 tablespoon red wine vinegar
• Salt & pepper
• Rosemary

Directions:

1. Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.
2. Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper.
3. Pour mustard mixture over chicken.
4. Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.
5. Season with chopped rosemary. And prepare for people to ask you to make it again!

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Greek Turkey Burgers

• 16 ounces 93% lean ground turkey
• 1/4 cup whole-wheat breadcrumbs
• 1/4 cup feta cheese, crumbled
• 1 egg white
• 1 tablespoon chopped mint
• 1 tablespoon dried oregano
• 1/4 teaspoon black pepper
• Cooking spray

Directions:

1. ix all ingredients until just combined. 
2. Coat a nonstick skillet with cooking spray and place over medium heat. 
3. Divide the meat mixture into 4 round balls. 
4. Flatten the burgers with your hand and press your thumb in the center of each burger (this keeps the meat from rising too high as it cooks)
5. Cook the burgers 5-6 minutes per side, flipping once, until internal temperature reaches 165 degrees F.

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Maple Roasted Sweet Potatoes

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup, divided
• 1/4 cup extra-virgin olive oil, divided
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon freshly ground black pepper, plus more for seasoning
• 4 large shallots, peeled and thinly sliced (optional)
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

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Roasted Brussels Sprouts

• 1 1/2 pounds Brussels sprouts
• 3 tablespoons good olive oil
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground  black pepper

Directions:

1. Preheat oven to 400 degrees F.
2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half.
3. Mix them in a bowl with the olive oil, salt and pepper.
4. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Helpful to put the cut side facing down on the pan.
5. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

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Continue to honor your body this weekend by putting in season, nutrient dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app! 

We will be offering a 4 week session of 4th grade girls and Middle School Girls sessions starting next Wednesday. Please sign up your daughter on Mind Body or the TransFit app! 

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit

Healthy Thanksgiving Recipes and Tips

With Thanksgiving only a few days away and the Holiday Extravaganza weigh-ins going on, a lot of excitement and energy is in the air. To ensure that you have the best, and healthiest, holiday possible, I wanted to share a few tips and recipes that I use to stick to my goals and hold myself accountable.

Top Three Tips for a Healthier Thanksgiving

1. Load up on veggies! Turkey is an ideal dish to compliment with delicious vegetables. Fill your plate with kale, pumpkin, sweet potatoes, asparagus, cabbage, onions, brussel sprouts, green beans, and mushrooms for some guilt-free goodness. Try to steam as many of the vegetables as possible to ensure their nutritional value is maintained, or roast them with high quality oil. 
2. Limit your alcohol intake choose water instead! With alcohol dehydrating the body, zapping energy, and providing excess calories, keeping tabs on the amount you consume is a good idea. Try to drink 8-10 glasses of water a day to reduce cravings for other beverages, and consider bringing your own beverages to a party so you won't be tempted to drink a sugary concoction. 
3. Steer clear of refined sugar. One of the main sources of calories over the holidays is refined sugar. It can damage the immune system, cause mood swings, and contribute to ailments such as tooth decay or heart disease. Stay away from processed, packaged foods over the holidays and stick to consuming lots of fruits and veggies!

Three Thanksgiving Recipes for a Well Balanced Meal

Finding recipes that are kid-approved and healthy can be a bit of a challenge, especially since I like to shoot for a good balance of protein and carbohydrates, as well as lots of veggies. Luckily these three recipes fit the bill perfectly. Brined Turkey provides lots of protein, Maple Roasted Sweet Potatoes provide some delicious carbohydrates, and then Green Beans with Pomegranate and Toasted Walnuts provides necessary fiber and nutrients.

Brined Turkey

Fire & Flavor’s Apple Sage Brine infuses your bird with delicious holiday flavors like dried apples, cranberries, sage and other holiday herbs. Apple Sage Brine and Herb Brine are my favorites, and I have used them the past four years! This ready-made brine mix is for those busy cooks that don’t have time to mix their own and is so juicy and flavorful!

I place my turkey in a brining bag (large, leak-proof zipper-top bag), which you can purchase at stores like Whole Foods Market, Bed Bath & Beyond or turkeyperfect.com.

Serve a brined turkey at your holiday table this year, and I can assure you that your guests will keep coming back for more!

Maple Roasted Sweet Potatoes

Ingredients:

• 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes
• 1/4 cup  maple syrup, divided
• 1/4 cup extra-virgin olive oil, divided
• 2 teaspoons kosher salt, plus more for seasoning
• 1 teaspoon freshly ground black pepper, plus more for seasoning
• 4 large shallots, peeled and thinly sliced
• 2 tablespoons balsamic vinegar

Directions:

1. Preheat the oven to 400 degrees F.
2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

Green Beans with Pomegranate and Toasted Walnuts

1. Ingredients

   • 1/2 cup walnuts
   • 1 pomegranate, seeds only
   • 1 1/2 pound green beans (haricots verts or traditional green beans). Fresh is preferred, but frozen green beans work great too.

   Vinaigrette Dressing

   • 2 tablespoons flax oil, or olive oil
   • 2 tablespoons coconut vinegar or apple cider vinegar
   • 1 tablespoon shallot, finely chopped or 1-2 teaspoons onion
   • 1 teaspoon dijon mustard
   • 1/2 teaspoon sea salt
   • 1/4 teaspoon pepper

   Directions

   1. To toast walnuts, heat a saute pan over medium heat and add walnuts. Set timer for three minutes. After three minutes, stir and watch until crisp and fragrant. This takes about seven minutes total. Transfer to a bowl so they do not continue to cook.
   2. Seed pomegranate or buy pomegranate seeds.
   3. Rinse green beans. Take a small handful and align the ends by tapping them on the cutting board. Cut the tips off all at once and repeat to the opposite end. Do this until all beans are completed. Do not cut beans into pieces; this will make them mushy once cooked.
   4. Pour 2-3 inches of water into a pot with steamer. Once the water is at a rapid boil, turn the heat to medium, add beans and cover. Steam 5-6 minutes until bright green and tender-crisp. Don’t overcook.
   5. In a two-cup glass measuring cup or medium bowl, combine the oil, vinegar, shallot, mustard, salt and pepper. Whisk until oil is incorporated well. Toss the beans with vinaigrette. Store in the refrigerator until ready to serve. Just before serving, sprinkle the salad with pomegranate seeds and toasted walnuts.

Blessings,

Caroline