Cambridge Personal Training: Healthy Fall Recipes

A Cambridge personal training and nutrition post by Callie Durbrow

Yep here we are, it’s almost fall….I am gonna miss summer but I do love the fall season…Patriots football, sweatshirt weather, cool mornings, apples, pumpkin spice lattes at Starbucks, the scenery. It’s all good stuff.

So what happens when you have to switch gears from grilling, fresh vegetables, endless amounts of great tasting fruits?

Does your nutrition plan get de-railed and you end up going into hibernation mode and hide yourself under that big ol’ sweatshirt?

I wanna help you out and let you know that you DON’T have to pack on the pounds just because fall and winter are approaching. There are tons of ways to eat healthy even when you’re probably craving warm, comforting foods.

I was just talking to a client of mine who was trying to revamp her winter recipe list to make the typical foods like chili, mac & cheese and other things healthy because she’s totally transformed her body and is now wearing 2 sizes smaller. She didn’t want to go back to the old ways.

So, I told her I would hook her up with some recipes and I wanted to share those with you as well.

Healthy food DOES NOT have to be bad tasting. These recipes are pretty awesome and they’ll be exactly what you’re looking for on a cool fall day.

Enjoy!

Chicken Pizza

1  12 ounce whole-wheat or whole-grain pizza crust, such as Boboli
1/4 cup pizza sauce
1/2 cup frozen spinach, thawed and drained well
1/4 small red onion, thinly sliced
1 cup shredded part skim mozzarella cheese
6 medium white mushrooms, sliced
1/4 cup part skim ricotta
2 Tbsp grated Parmesan
1 Tbsp Extra Virgin olive oil
2 tsps Balsamic Vinegar
6 oz of chopped chicken, cooked

 

1.  Cook 6oz of chicken and then cut into small chunks.

2.  Preheat the oven to 450 degrees.  Place a large pizza pan or baking sheet on the bottom of the oven to preheat.

3.  Spread the pizza sauce on the pizza crust followed by the spinach and onion.  Then sprinkle with the mozzarella and mushrooms.  Dollop the ricotta over the pizza and sprinkle wiht the parmesan.  Spread the chopped chicken over the pizza and finish by drizzling the olive oil all over.

4.  Carefully transfer the pizza to the preheated pizza pan or baking sheet that is in the oven.  Bake until the crust is puffed and beginning to color at the edges and the cheese is melted.  This should take about 10 minutes.  Take the pizza out of the oven and then preheat the broiler.

5.  Put the pizza back into the oven once the broiler is up to temperature and broil the pizza until the cheese is browned and bubbling.  This will only take about 2-3 minutes.  Pull the pizza out and let cool for 5 minutes.  Sprinkle with the balsamic vinegar and slice and serve.


Makes about 6 servings:

 

Nutrition facts per serving:

Calories:  287
Protein:  22 grams
Carbohydrates: 30 grams
Fat:  10 grams
Fiber:  5 grams

 

Tex-Mex Mini Meatloaf

 

 

 

 

 

 

 

 

 

 

Nonstick cooking spray
1 lb. ground turkey breast
¾ cup rolled oats
½ cup mild red salsa
 ¼ cup snipped fresh cilantro
2 egg whites
2 tsp chilli powder
1 ½ tsp ground cumin
¾ mild chunky salsa
½ cup low fat cheddar cheese
Directions:
Preheat oven to 400 degrees. Lightly spray 12 cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink. Place 2 mini meat loaves on each of 6 plates. Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.
Grilled Chicken with Spicy Peanut Sauce
2 medium boneless, skinless chicken breasts
2 tablespoons olive oil
1-2 tablespoons all-natural peanut butter
1 teaspoon minced garlic
1 teaspoon cayenne pepper or to taste
1 1/2 tablespoons lime juice
Preheat the grill or Foreman Grille to medium. Brush the chicken with olive oil and cook until done. Bring the peanut butter and 1 cup of water to a boil in a small saucepan. Reduce the heat to a simmer then add the garlic, cayenne pepper and lime juice. Cook until thickened, about 5 minutes and serve over chicken.
Stuffed French Toast
4 ounces nonfat cottage cheese
1 scoop Vanilla whey protein
1 tablespoon raisins
1/2 cup egg whites (approx 3 eggs)
1 teaspoon cinnamon
2 tablespoons skim or almond milk
1/2 cup rolled oats
2 slices of 100% whole wheat bread
1 tablespoon of raspberries, strawberries or blueberries (whatever your prefer)
In the blender, blend the cottage cheese until smooth. When finished, remove to a medium bowl and mix in the protein powder and raisins. Set aside. In another bowl, whisk together the egg whites, cinnamon and milk. Set aside. Place the oats on a plate. Preheat a skillet over medium-high heat.
Fold each slide of bread in half to create a pocket. Fill each pocket with half the cottage cheese mixture. Dip the folded, stuffed bread in the egg mixture then coat with the oats. Cook until golden brown, approximately 3 minutes on each side. Top with berries.
Cinnamon Bun Protein Smoothie
1 scoop of Vanilla whey protein
1 tablespoon of sugar-free instant vanilla pudding mix
1/4 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup skim or almond milk
4 ice cubes
Mix in the blender until smooth
Protein Packed Pumpkin Pie Smoothie
1/2 cup canned pumpkin
1 tsp. ground cinnamon
2 tbsp. pecans walnuts or almonds
1/2 c. cottage cheese
2 scoops Vanilla protein powder (a little more or less to your taste, depending on how sweet you like it),
3/4 cup COLD water (again, a little more or less, depending on the thickness you prefer-but regardless of thickness preference, MAKE SURE THE WATER IS COLD!).

Blend, pour into a glass, and enjoy

If you enjoyed these recipes I would really appreciate you just clicking the “Like” button above or below this post to share with your friends on Facebook 🙂

Callie Durbrow

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Jason - September 13, 2011 Reply

Oh yes, I’m trying all of these as soon as the real cold sets in and we finally can’t grill anymore! Thanks Callie!

Colleen - September 18, 2011 Reply

I cant wait to make these!!

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