pumpkin

Three New Fall Recipes You NEED To Try!

Sweet friends,

It’s October, which means it’s officially FALL— FINALLY! Bring on that cooler weather! It also means it’s time for new healthier, delicious fall recipes! We are so excited to share some of our favorites with you! Approved by our TransFit Nutritionists.

You and your entire family can enjoy these recipes, and fall is a great time to encourage your kids to help out in the kitchen! It’s a win for everyone!

Porter’s Favorite Pumpkin Bread

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Porter’s Favorite Pumpkin Bread

Ingredients:

  • 1 cup light brown sugar

  • 2 large egg whites

  • 1 cup pure pumpkin

  • 1/2 cup canola oil (or substitute coconut oil)

  • 1/3 cup low-fat plain yogurt (I used 2% organic Greek yogurt)

  • 1 tsp vanilla extract

  • 1 cup all-purpose flour

  • 3/4 cup whole wheat flour

  • 1 1/2 tsp baking powder

  • 1 tsp ground cinnamon

  • 1/2 tsp ground nutmeg

  • 1/2 tsp baking soda

  • 1/2 tsp salt

Instructions:

  • Preheat oven to 350 degrees.

  • Spray metal loaf pan with nonstick cooking spray with flour.

  • In large bowl, combine brown sugar and egg whites.

  • Add pumpkin, oil, yogurt and vanilla extract, and stir to combine.

  • In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda and salt.

  • Add flour mixture to pumpkin mixture, and stir until just combined (don’t overmix!)

  • Pour batter into prepared pan.

  • Bake 45 to 50 minutes. Cool in pan for 10 minutes.

  • Invert pumpkin bread onto wire rack. Cool completely.

Pumpkin Turkey Chili

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Pumpkin Turkey Chili

Ingredients:

  • 2 lb. 99% lean ground turkey breast

  • 3 15 oz. cans of great northern beans, or kidney beans

  • 1 15 oz. cans of pumpkin puree

  • 1 onion, chopped

  • 3 cloves of garlic, minced

  • 1/2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp black pepper

  • 2-3 cups of low sodium chicken broth

  • 1 tsp olive oil

  • Salt to taste

Instructions:

  • Spray a large frying pan with oil, and over medium, cook the turkey, onion and garlic for about 4-5 minutes or until mostly white.

  • Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.

  • Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.

  • Garnish with avocado, greek yogurt, cilantro and salsa! Enjoy!

Apple Cinnamon Energy Bites

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Apple Cinnamon Energy Bites

Ingredients:

  • 1 1/2 cup oats

  • 3/4 cup organic creamy nut butter of choice

  • 3/4 cup honey crisp apples, grated, small

  • 1/3 cup finely chopped walnuts or pecans

  • 1/3 cup ground flax seed

  • 1/3 cup local honey

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 2 tbsp Chia seeds

  • 1/3 cup chocolate chips

    ** optional

    Instructions:

  • Stir all ingredients together in a bowl until combined.

  • Cover and chill in a bowl 30 minutes.

  • Roll into 1 inch balls. Store in an airtight container! Enjoy!

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Need more great fall recipes? We are offering a NEW Fall Meal Plan for only $9.99! The plan was created by our registered dietitians, Katie Woodall and Kaeti Shurling and includes four weeks of meal plans, grocery lists and recipes!

If you would like to set up an appointment with our registered dietitians or nutritionists, please feel free to email us at transfitathens@gmail.com. We can’t wait to encourage you this week as you commit to your health!

Blessings,

Team TransFit

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Need a Favorite, New Pumpkin Recipe?! 🎃😋

Sweet friends, Happy Fall - officially!  It is that time of year again! Even though this week it has been 90 degrees in sweet Athens GA! Whhoooohhh we have been sweating in the studio! Halloween is right around the corner and we know what that means- LOTS of pumpkins!! It's still a little too early to carve pumpkins for Halloween, so we decided to get in the fall spirit by incorporating other forms of pumpkin in our lives! This is great news because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well!  

Pumpkin puree contains more than 700 percent of the daily value of Vitamin A based on a 2,000-calorie diet. Vitamin A helps support cell reproduction, vision health, immune function, bone health, healing and fetal development. Also, pumpkin puree provides 39 mcg of vitamin K per cup to help with blood coagulation and potentially protect against osteoporosis.

One cup of pumpkin puree provides more than 500 mg of potassium, more than you get in one banana. Also, pumpkin puree contains 7 grams of fiber per cup.

Pumpkin's orange color is a clue to its high antioxidant content and source of beta carotene. Pumpkin puree also provides vitamin C, an antioxidant that supports tissue repair and immunity, as well as vitamin E, which fights disease-causing free radicals in the body.

We had fun this past weekend testing and tasting lots of delicious, but healthier versions of some traditional fall favorites! Here are some of my family's favorite recipes to start your pumpkin season in a delicious and healthy way!

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Porter's Favorite Pumpkin Bread

Ingredients:

  • 1 cup light brown sugar
  • 2 large egg whites
  • 1 cup pure pumpkin (you can use canned organic pumpkin)
  • 1/3 cup Coconut Oil (melted)
  • 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
  • 1 teaspoon vanilla extract
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 & ½  teaspoon baking powder
  • 2 teaspoonsground cinnamon
  • ½  teaspoon ground nutmeg
  • 1/2 teaspoon baking soda
  • ½ teaspoon salt

Directions:

  1. Preheat oven to 350 degrees F. Spray 8 1/2″ by 4 1/2″ metal loaf pan with nonstick cooking spray & sprinkle with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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 Pumpkin Protein Greek Yogurt Parfait

Ingredients

  • 1 Cup Greek Plain Yogurt (I use FAGE 2%)
  • 1/2 Cup Organic Pumpkin Puree
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Vanilla Extract
  • 1 Tsp Honey or 2 drops of stevia
  • 1/2 Cup Quick & Easy Granola

Directions:

Mix 1st five ingredients together, add granola on top and extra cinnamon to taste! Enjoy a delicious fall protein packed meal! 


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Pumpkin Energy Bites

Ingredients: 

  • 1 1/4 cups old-fashioned rolled oats
  • 3/4 cup peanut butter (or other nut butter of choice) 1/2 cup pumpkin puree
  • 1/4 cup ground flaxseed
  • 1/4 cup honey
  • 1/2 cup dark chocolate chips (optional!)

Directions:

Combine ingredients in medium bowl. Cover and refrigerate up to two hours. Remove from fridge and roll into 1-inch balls and place on baking sheet lined with parchment paper. Refrigerate balls for another two hours. Energy bites are perfect for healthy treat at a party or can be stored in air-tight container in the fridge for snacks during the week! Enjoy! 


We hope that you will enjoy these healthy recipes this fall! Let us continue to give our best and  grow stronger in body mind and spirit.  Scripture reminds us how each hour is an opportunity and each moment is precious- so let us dedicate every moment of this next week to living a healthy, dedicated and Christ-like life for His glory! Our TransFit Team is praying for you, sweet friend!

Come join us next Monday and Tuesday for the Lululemon pop-up shop from 8-11 AM on Monday and 8-10 AM on Tuesday for their new fall collection! We are so excited and hope you can come join us for a session and some shopping!  

 Blessings, 

Team TransFit

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It's Pumpkin Time! Favorite Pumpkin Recipes!

It's Pumpkin Time!  Favorite Pumpkin Recipes!

Sweet friends, it is that time of year again! The air is turning crisp and we are beginning to see the first signs of fall!! You know what that means- LOTS of pumpkin!! This is so great because pumpkin is not only delicious in many different foods, but it is incredibly healthy as well. 

Pumpkin Snacks and Crafts

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It's finally starting to feel like fall here in Athens. The leaves are changing colors, the nights are cooling off, and of course pumpkins are everywhere. It's still a little too early to carve pumpkins for Halloween, so the kids and I decided to get in the fall spirit by incorporating other forms of pumpkin in our lives!

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Porter's Favorite Pumpkin Bread

Ingredients

  • 1 cup light brown sugar
  • 2 large egg whites
  • 1 cup pure pumpkin (you can use canned organic pumpkin)
  • 1/3 cup Coconut Oil (melted)
  • 1/3 low-fat plain yogurt (2% organic greek yogurt or try pure coconut milk)
  • 1 teaspoon vanilla extract
  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 & ½  teaspoon baking powder
  • 2 teaspoons  ground cinnamon
  • ½  teaspoon ground nutmeg
  • 1/2 teaspoon baking soda
  • ½ teaspoon salt

Directions

  1. Preheat oven to 350 degrees F. Spray 8 1/2 by 4 1/2 metal loaf pan with nonstick cooking spray & sprinkle with flour.
  2. In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
  3. In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
  4. Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

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Pumpkin Pie Protein Smoothie

(Makes 1 serving) Ingredients

  • 1 cup Almond Milk
  • 1/2 cup pumpkin (I used pureed, canned, organic)
  • 1 serving Vanilla Protien Powder
  • 1 frozen banana
  • 1 TBSP Ground flax seed
  • 1 tsp. Pumpkin Pie spice (no sugar added)(nutmeg, ginger)
  • 1 tsp + Cinnamon
  • ½  tsp Vanilla extract
  • Crushed ice to fill - (you can also throw in a few small carrots for extra veggies!

Directions

  1. Place all ingredients in a blender, and blend till smooth.
  2. Pour it into a pretty glass, top with cinnamon, coconut & enjoy

Photo by Whole Foods

Pumpkin Turkey Chili

Ingredients

  • 2 lb. 99% lean ground turkey breast
  • 3 15 oz. cans of great northern beans, or kidney beans
  • 1 15 oz. cans of pumpkin puree
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • ½ Tbsp Chili powder
  • 1 Tbsp..Cumin
  • 1 Tsp. Oregano
  • 2 tsp. black pepper
  • 2-3 cups of low sodium chicken broth
  • 1 tsp. olive oil
  • Salt to taste

Directions

  1. Spray a large frying pan with oil, and over medium, cook the turkey, onion, and garlic  for about 4-5  minutes or until mostly white
  2. Pour into large pot or crock pot the beans, pumpkin, peppers, spices and broth.
  3. Mix in the pot and let simmer or crockpot and set on LOW for 8 hours or HIGH for 4 hours.
  4. Garnish with avocado, greek yogurt, cilantro, and salsa! Enjoy!

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"I am Thankful" Pumpkin Craft

Materials

  • orange and green construction paper
  • staples or brads
  • scissors

Directions

  1. Cut out 8 pieces of orange contraction paper into 1 inch strips.  You will also need to cut out 2 leaves and 2 skinny strips of green contraction paper for the vines
  2. Have the kids write something they are thankful for on each strip of orange construction paper.  Be sure to leave about a 1 inch space on the sides of the strip so the writing isn't covered up when stapled together
  3. Use a stapler or brads to attach the orange strips at the top and then at the bottom to form a pumpkin.
  4. Add your leaves and green vines.  I rolled up the green construction in a paper to help curl the vines.

We are also thinking about heading out to a pumpkin patch or corn maze soon while the weather is so nice. Being active as a family is a great way to stay healthy, and for us to spend some time together. Plus it gives the little people a perfect opportunity to pick out their favorite pumpkins and to tire themselves out a bit on a hayride or in the corn maze.

There are two farms nearby that offer these fun activities: Washington Farms and Athens Corn Maze. Pick the one closest to you and take your kids on an adventure this fall!

Blessings,

Caroline