FALL RECIPE ROUNDUP
While our blog posts are typically loaded with #BrainGains and educational content, today we wanted to grace you with some healthy (and macro friendly) FALL RECIPES. We don't think you'll mind the switch up once you see these - but we promise, our typical educational content isn't going anywhere!
That said, if you’re like me, you relish in crisp fall evenings and can’t wait for cozy meals that are warm & comforting. Be sure to save these email for some macro friendly fall recipes you can use as the temperatures get colder and the days get shorter!
WHITE TURKEY CHILI (makes 10-12 servings)
A little lighter and more zesty than a traditional tomato based chili, this white turkey chili is warm and comforting and packs a huge fiber punch. We like to eat this with greek yogurt, cilantro, and hot sauce on top!
Ingredients:
2 lbs ground turkey
2 cans white kidney beans (drained and rinsed)
2 cans great northern beans (drained and rinsed)
1 large yellow onion, chopped (150g)
2 carrots, diced (150g)
2 stalks celery (80g)
2 4.5 oz cans diced green chilis
1 can sweet yellow corn (drained and rinsed)
2 Tbsp olive oil
2 cups chicken broth
Seasonings:
½ tsp Kosher salt
½ tbsp cumin
2 tsp chili powder
1-2 bay leaves
½ tbsp oregano
½ tsp red pepper flakes (or more if you like spicy!)
Top with greek yogurt, avocado, cilantro, cheese, & hot sauce to taste.
Instructions:
Heat olive oil in a large pot over medium heat. Sautee onions, celery, carrots, and garlic until soft. Add ground turkey, cook until no longer pink, about 5 minutes. Add green chili, salt, & spices and cook for 2 minutes until combined well. Add beans, bay leaf, chicken broth, and bring to a boil. Reduce heat to a simmer and cook for 30-35 minutes until chili is thickened.
Macros per 300g serving:
Calories 332
Protein 28g
Carbs 34g
Fats 10g
Fiber 8g
APPLE CINNAMON BAKED OATMEAL (4 servings)
This is a great fall breakfast that is easy to whip up in a big batch and reheat throughout the week. You can also change around the flavors and spices you use (blueberry almond is another favorite!). I like to serve this alongside greek yogurt with a sprinkle of walnuts and a drizzle of honey, and of course a big cup of coffee.
Ingredients:
2 cups old fashioned rolled oats (80g)
2 cups unsweetened almond milk (or milk of choice)
2 tsp chia seeds (7g)
2 tbsp apple sauce (30g)
2 Tbsp Maple Syrup (40g)
2 scoops whey protein (vanilla or unflavored) (602g)
1 apple, chopped 150g (honeycrisp or granny smith work well)
¼ cup almond butter (65g)
1 pinch salt
2 tsp baking powder
1 tsp cinnamon
1/4 tsp nutmeg
Instructions:
Preheat oven to 375℉. Grease an 8x8” baking dish. Mix all ingredients in a bowl, place in oven baking dish, and bake for 30-35 minutes or until top is golden brown. Top with greek yogurt, more apples, buts, or a drizzle of maple syrup.
Macros for 1 serving:
389 Calories
21g Protein
47g Carb
14g Fat
7.5g fiber
BUFFALO CHICKEN SLOW COOKER TAILGATE DIP (8-ish servings)
Tailgates and potlucks can be difficult for macro-tracking folks. This is a protein dense, delicious slow cooker recipe that you can use as a dip or a sandwich filling, or on its own.
Ingredients:
2 boneless skinless chicken breasts (300g)
½ cup Frank’s Buffalo Sauce
1 medium yellow onion, diced (110g)
1 bell pepper, diced (120g)
1 packet Dry Ranch Mix (29g)
8 oz Fage 5% greek yogurt (can use lower fat options if you want)
Instructions:
Throw all ingredients besides greek yogurt into a slow cooker and cook for 4 hours or until chicken shreds easily. When chicken is done, shred it and then stir in greek yogurt and add salt & pepper to taste.
Macros for a 150g serving:
Calories 150
Protein 19g
Carbs 4g
Fats 6g
CHAI SPICED PROTEIN SHAKE (1 serving)
I love a smoothie in the morning but I can get sick of the same flavors month after month. In the cooler months, I crave spiced teas & drinks, and this chai-themed smoothie gives me a little kick of those flavors!
Ingredients:
8oz almond milk (or milk of choice)
1 scoops vanilla protein powder
1 small banana (100g)
1 tbsp flax seeds
1 tbsp cashew butter
2 tsp cinnamon
1 tsp cardamom
½ tsp ground ginger
¼ tsp cloves
Instructions:
Blend all ingredients with a handful of ice.
Macros for 1 smoothie:
375 Calories
30g protein
36g carbs
14g fat
5g fiber
PUMPKIN PROTEIN PANCAKES (Makes 2 big servings)
I love to top these with greek yogurt and a sprinkle of pecans or walnuts. They go great with coffee!
Ingredients:
2/3 cup oats (54g)
1 scoop protein powder (31g)
½ tsp baking powder
½ tsp baking soda
½ tsp Pumpkin Pie spice
⅔ cup egg whites (165g or 5 large egg whites)
1 cup pumpkin puree
1 tsp vanilla extract
1 tbsp maple syrup
Instructions:
Preheat a griddle or nonstick pan over medium heat. Blend dry ingredients in blender until it resembles flour. Add egg whites, pumpkin, and vanilla to blender and blend until combined. Cook for 3-5 minutes on each side. Top with syrup, honey, yogurt, nuts, or nut butter!
Macros for ½ this recipe:
Calories: 274
Protein 26g
Carbs 37g
Fats 3g
Fiber 6g
HAPPY COOKING - COACH SARAH