Fall Inspired Meals & Snacks

White Chicken Chili
makes 4 servings
2C diced cooked chicken breast
1tsp olive oil
1 clove minced garlic
1 chopped jalapeno (remove seeds and membranes)
1 can diced green chilies
2 cans white beans
2C chicken broth
1/2C grated mozzarella cheese
salt, pepper, cumin to taste
(Saute onion & garlic in oil. Add all ingredients to crock pot or large stove pot. Cook on low heat for 30 minutes or simmer longer, stirring occasionally)


Turkey Apple Breakfast Patties
Makes 8 patties
1LB 93% lean ground turkey
1 medium apple, diced
1 small sweet onion, diced
2tsp canola oil
Salt, pepper to taste
1tsp dried sage

Heat oil on medium heat in skillet. Add onions & cook for 5 minutes.
Add diced apple, cook 2 additional minutes. Turn heat off. Move onions and apple to a bowl and cool. Add turkey to the bowl of onions & apples, along w/ spices. Mix well & mold into 8 patties. Coat skillet w/ cooking spray (using same skillet) and heat on medium. Cook patties, 5 minutes on each side. Remove from skillet.

* Have a patty alone for a snack. Or add an egg and pile on whole wheat bread for a breakfast or lunch sandwich.

Turkey Shepherd's Pie

Makes 6 servings

1 1/2LB sweet potatoes, cut into cubes

1/4C Greek yogurt

1tsp fresh rosemary, minced

sea salt and pepper to taste

2tsp olive oil

1/2 medium yellow onion, chopped

1 stalk celery, minced

1LB ground turkey breast

16oz bag frozen or fresh mixed veggies

1TBSP whole wheat pastry flour

~ Preheat oven to 400. Steam potatoes to soften - 15 minutes. Mash or place in food processor with yogurt and rosemary. Season to taste. Heat olive oil in large skillet and saute onions and celery. Add turkey to brown. Add veggies and more rosemary (if desired). Stir in flour until dissolved. Pour meat mixture into deep dish pie pan or 8x8 casserole dish (spray with Pam)

Spread potatoes over meat. Bake 30 minutes or until potatoes are slightly browned

Turkey Butternut Squash Soup

Makes 4 servings

2tsp canola oil

3 leeks - rinsed, chopped and trimmed

2 small red bell peppers, chopped

3 cloves garlic, minced

4C reduced-sodium vegetable broth

1 1/2tsp cumin

2tsp dried rosemary

1 medium butternut squash - peeled, seeded and cut into cubes

1 lb turkey breast cutlets - cut into bite-size strips

juice from 1 lime

1/2tsp crushed red pepper

~ Heat oil in large soup pot. Add leeks and bell peppers - cook 3-4 minutes, stirring frequently. Add garlic - cook another minute. Stir in broth, cumin, rosemary and squash. Cover and bring to boil. Reduce heat and cook until vegetables are tender. Add turkey and return to simmer until turkey is cooked (about 5 minutes). Add lime juice and crushed red pepper

Pumpkin Oatmeal
Makes 1 serving

1/2C dry oatmeal or oatbran

1/2C 100% canned pumpkin

1TBSP chia seeds

1tsp cinnamon

1/4C unsweetened vanilla soymilk

1 packet Stevia

1TBSP crushed nuts

optional - 1 scoop vanilla protein powder OR 1/2C cottage cheese

optional - 1tsp vanilla extract

~ Cook oats w/ water 2 minutes. Add pumpkin, chia seeds, cinnamon, Stevia, nuts and protein or cottage cheese (sounds weird, but tastes great). Top w/ a dash of soymilk.

Black Bean Ham Soup
Makes 6 servings
2 small onions
2 celery stalks
1 large carrot
2 cans black beans
1 1/2C diced ham
3C water
1 can beef broth (10.5 oz)
Salt, pepper, jalapeno peppers to taste

~ Saute onions and celery for 3 minutes (don't brown). Put in large pot and add other ingredients. Bring to a boil. Simmer on low for about 2 hours, occasionally stir. 

Lean French Toast

Makes 1 serving

2 slices sprouted grain bread

1 egg

1tsp vanilla extract

1 packet Stevia

1TBSP unsweetened cocoa powder

2TBSP unsweetened vanilla or chocolate soymilk

1C frozen or fresh strawberries

~ Combine egg and vanilla in bowl. Dip bread into egg mixture and cook on skillet (spray w/ Pam). Cook both sides of bread until golden brown. Combine cocoa powder w/ soymilk and Stevia - (powder takes a while to mix into water. After stirring for about a minute, let soak for 2-5 minutes. Add more milk or water if needed). Top french toast w/ cocoa mixture and berries

Optional - instead of cocoa mixture, use 2TBSP light cool-whip or sugar-free syrup

Pear & Cheese Salad
Makes 1 serving
1C spinach
1 small firm-ripe pear
2TBSP feta or blue cheese crumbles
1TBSP crushed walnuts
Dressing: 1TBSP olive oil, 2TBSP balsamic, salt & pepper

Lean & Easy Meatloaf
1LB lean organic ground beef or turkey
1C dry oatmeal
1/2C tomato paste
1/2C shredded carrots
1/2C shredded zucchini
1/2 medium onion, diced
Salt, pepper, basil, thyme

~ Preheat oven to 350. Mix all ingredients in large bowl. Shape into loaf and place in a greased loaf pan. Brush some extra tomato paste on top. Bake 1 hour.

Banana Soy Muffins

Makes 10

1 cup soy flour

1/2 cup rolled oats

2 tsp baking powder

1/4 cup Stevia

3 tsp cinnamon

1 cup protein powder (I recommend banana or vanilla flavor)

1/4 cup crushed walnuts (optional)

1 ripe banana, mashed

1/2 cup low sugar yogurt

2 Tbsp coconut oil

1/4 cup almond or soymilk - unsweetened

~ Preheat oven to 350. Mix first 7 ingredients in a large bowl. In another bowl, mix banana,applesauce and milk. Add banana mixture to flour mixture and stir well. Spoon mixture into muffin tins (spray with cooking spray or line w/ muffin sheets). Bake for 18-20 minutes

Pumpkin Pie Protein Shake

Makes 1 serving

1/4 cup pumpkin puree (canned)

1 cup skim milk, soy milk or water

1 scoop vanilla protein powder

2 packets Splenda or Stevia

1 cup ice cubes

Optional: 1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)

~ Blend everything together and enjoy!

Autumn Apple Salad
Makes 1 serving
1 tart green apple, chopped
1TBSP slivered almonds
1TBSP chopped cherries
1/2C Greek yogurt
Stevia & cinnamon to taste

~ Combine ingredients. Chill & serve