What is Your Favorite (Healthy) Warm Meal to Enjoy During the Fall?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

What is your Favorite (Healthy) Warm Meal to Enjoy During the Fall?

Brooke Kratche: I love my crock pot and this time of year it is the best for making delicious fall soups! My absolute favorite recipe is butternut squash soup. To make it all you do is skin and cube a medium sized squash and throw it into your slow cooker with 2 cups of chicken broth, cayenne pepper, marjoram leaves, sautéed onions and some black pepper. Let it sit on low for 6 to 7 hours. Once the squash is soft, use a hand blender stick to blend it all together!  Of you don't have one, simply scoop the squash into a blender as many times as you need until it is all smooth. Finally comes the secret ingredient. Place a block of cream cheese (I like to cut it up into smaller cubes) into the soup and let it sit for another 30 minutes. Mix it all up and enjoy! 

Mike Roberto:    I enjoy the fall season.  There's a nice breeze and the days are a little cooler.  Days like that make me pull out my favorite recipe to warm up.  It is a warm and delicious chili recipe using the crock pot including kidney beans, onions, beef and tomatoes.  I let the ingredients sit in the crock pot while I'm curled up with a good book to read as the chili thickens.  8 hours later, I have a soul warming meal.  Yum!!

Amanda Ricci:    One of my favorite healthy meals during the fall would have to be spaghetti squash.  I like to mix chicken, tomatoes, and spinach into a sauce and prepare it in a separate pan.  Once the spaghetti squash is cooked, I’ll cut it in half and then use a fork to create the noodles and then pour the sauce mixture on top.  I like making it because it is easy to make, and takes very little preparation time compared to other recipes. Also, it has a lower level of carbs than pasta, contains omega 3, and Omega 6’s and contains protein once you top it with the spaghetti sauce mixture.  When eating it I cannot tell the difference between eating the spaghetti squash as compared to regular pasta.

Justin Traft:    I would have to say my favorite fall meal is turkey meatloaf muffins. I found this a while Ago on bodybuilding. Com. It's actually high in protein and low in carb. Eating healthy doesn't have to be boring. I usually only make them around this time of year. Calories are 182 fats 8g total carbs 4.6 g and lastly protein 22.2 g. Ingredients are as follows:

2 lbs ground turkey
3 egg whites
1 cup quick cooking Oates
1/2 dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper sauce
1 tsp sea salt
2 tsp garlic powder (2 gloves minced)
1 small onion finely chopped
2 celery stalks ( finely chopped)
Directions:
1. Preheat oven to 375 degrees
2. Spray muffin pan with olive oil spray
3. Mix all ingredients together
4. Roll the mixture into balls and place in muffin pan.
5. Bake for 40 minutes
Makes 12 protein packed muffins

Lisa Clark: During the winter months as it gets colder, I like to warm my family up from the inside with one of my favorite meals....Mexican Chicken Chili!

As compared to a more traditional chicken chili that has a cream base, this chili uses broth and salsa as the base and is filled with healthy beans, veggies and lean chicken breasts. For a vegetarian option just leave out the chicken! 

INGREDIENTS

• 2 cups chicken broth
• 1 jar (16 oz or 430 mL) thick and chunky mild salsa
• 1 cup tomato sauce
• 1 medium zucchini, coarsely chopped (about 1 1/4 cups)
• 1 1/2 cups rinsed and drained canned black beans
• 1 1/2 cups rinsed and drained canned pinto beans
• 1 cup drained canned whole kernel corn
• 3 cups shredded cooked chicken
• 1   garlic clove, pressed
• 1 1/2 - 2 tbsp chili powder
• 1 tsp ground cumin
•  Optional toppings such as shredded cheese, sour cream, crushed corn chips or tortilla chips, sliced green onions or fresh cilantro leaves

DIRECTIONS

1. Combine broth, salsa and tomato sauce in (4-qt.) Casserole. Add zucchini, beans, corn, chicken, pressed garlic, chili powder and cumin. Bring to a boil; reduce heat and simmer 30 minutes, stirring occasionally.
2. Ladle chili into soup bowls. Top with desired toppings.

Yield:

• 10 cups
• 6  servings of 1 2/3 cups (excluding optional ingredients)

Nutrients per serving:

Calories 300, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 60 mg, Sodium 1620 mg, Carbohydrate 32 g, Fiber 9 g, Protein 29 g  

Nutrition Together Recipe: 

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