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

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

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

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!

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

Transformation Tuesday- NEW Recipes You Need to Transform Your Nutrition!

Sweet friends,

Summer can be extremely busy with schedules changing every day! We all know how difficult it can be to prepare, in advance, healthy meals and snacks! Just like with everyday life, preparation is key! Planning ahead, even in the summertime, can help you reach your nutrition goals and help you achieve the body, mind, and spirit transformation you desire! Check out two of our new, favorite recipes! You are going to LOVE THEM! 

Summer Peach Salad

Total Time- 20 mins

Fresh peaches make the perfect easy summer salad. Pecans and a light honey vinaigrette drizzled on top make this the most incredible salad.

Serves: 6

Ingredients

• 5 ounces  Arugula or Mixed Greens
• 1-2 Peaches, sliced thin
• 1 Nectarine, sliced thin
• 8 ounces Fresh Mozzarella
• ½ cup Pecans, chopped in half

Honey Vinaigrette:

• ⅓ cup Olive Oil
• 3 Tablespoons White Wine Vinegar (or balsamic)
• 2 Tablespoons Honey
• ½  teaspoon Salt
• Pepper to taste

Instructions

1. Toast Pecans in oven 425 – 2-3 minutes
2. In a small bowl, whisk olive oil, vinegar, honey, and salt to taste.
3. On large platter or bowl, place greens, peaches, nectarine, fresh mozzarella, and pecans. Sprinkle sea salt over fresh mozzarella. Serve with honey vinaigrette. Enjoy! Add grilled chicken or salmon to make a complete meal.

Classic Gazpacho

Loaded with tomatoes, cucumbers, red peppers, shallots, tomatoes, olive oil and sherry vinegar a delicious chilled soup. Low-carb, gluten free, dairy free, and Paleo friendly!

Servings: 10 servings

Calories: est 200 

Ingredients

• 3 1/2 pounds ripe tomatoes 
• 2 red peppers, seeds, veins and stem removed
• 2 large shallots, skin removed, minced
• 2 large garlic cloves, minced
• 2 tablespoons extra virgin olive oil
• 1 large English cucumber, skin and seeds removed
• 3 jalapeños, seeds, veins and stem removed (1 for garnish to taste)
• 1/4 cup sherry vinegar
• 1 teaspoon Tabasco (and more to taste)
• 1 teaspoon salt
• 1 teaspoon pepper
• 2 avocados for garnish
• 1/3 cup cilantro for garnish
• 2 green onions for garnish

Instructions

1. Wash, dry and remove the core of each tomato. Over a mesh colander with a large bowl underneath, use a spoon and scoop out the meat of the tomato, leaving the skin and flesh intact. Make sure all the juice, seeds and meat go into the colander. Set the hollowed out tomato aside.

2. Make sure the tomato seeds are removed from the meat, then put the tomato pieces into a food processor (or blender).

3. Using a spatula press, stir, and work to get all the juice through the colander, leaving the seeds behind. Discard the seeds and add the juice (should be about 11/2 cups) to the food processor or blender.

4. Add half of one chopped red pepper, half of one chopped shallot, 2 minced garlic cloves, and 2 tablespoons of extra virgin olive oil, and tabasco to the food processor. Blend until completely smooth. Pour this liquid into a large bowl and set aside

5. Finely chop the rest of the shallots and red pepper, jalapeno, cucumber, and tomato skin with flesh. Add to the bowl of tomato liquid, then stir in sherry vinegar, salt, and pepper. Place in the fridge and let chill at least 2 hours (longer would be better) before eating.

6. Meanwhile, finely chop the jalapeno, green onions, and parsley for garnish and refrigerate until soup is ready to serve. Slice and dice the avocado for garnish right before serving.  ENJOY!

If you would like to set up a session with our Nutrition Consultant, Katie Woodall, or Registered Dietitian, Kaeti Shurling, to discuss your personal nutrition plan you can purchase a consultation or package on our website HERE or email us at transfitathens@gmail.com for more information!  You can also find FREE meal plans on our website HERE! 

Try these recipes sometime this week! Remember to email us at the end of the week with your June Squat Challenge calendars! You could be entered to win a MONTH of FREE SESSIONS! We are so proud of you and the way you have committed to living transformed this summer! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings,

Team TransFit  

New Recipes and Lunch & Learn You Don't Want to Miss!

Sweet friends, 

Wow! It has been a wonderful week at TransFit! We are so proud of each of you for showing up and giving it your best, both in and out of the studio! One hour, one day at a time - yes you can transform!  If one of your 2018 goals is to eat more nutritious foods our TransFit Team is excited to share new recipes this year! So bookmark our recipes section of the website for new healthy favorites! 

Today, we have a few new, amazing healthy recipes that you and your family are going to LOVE! Kelly and I had this dish with the cauliflower rice and we served the kids with regular rice. The salad will keep great for days so you can make a big batch and eat all week long (anyone's goal meal prep?)! Save these recipes and add them to your meal plan! 

Stir Fry Ginger Cashew Chicken

Total time- 20 mins

Serves: 2

Ingredients

For the cauliflower rice:

• ½ tablespoon coconut oil
• 1 head of cauliflower
• Salt and pepper, to taste
• OR purchase already riced cauliflower 

For the sauce:

• 3 tablespoons cashew butter
• 3 tablespoons coconut aminos
• 1 tablespoon freshly grated ginger
• 1 cloves garlic, minced
• 3 tablespoons warm water, to thin the sauce
• spicy: add a few bits red pepper flakes

For the stir fry:

• 1 pound boneless skinless chicken breast, cut small 
• 1 tablespoon coconut oil, divided
• Salt and pepper
• 2 cloves garlic, minced
• 1 bunch green onions, sliced
• 1 medium head broccoli, cut into small florets
• 1 red bell pepper, sliced thin
• 1 large carrot, shredded

To garnish:

• extra green onion
• 2 tablespoons chopped cilantro
• ¼ cup raw cashews

Instructions

Remove all greens from cauliflower and break into florets. You can either use a box grater, or a food processor to process the cauliflower into rice. If using a food processor (the easier method), simply add half of cauliflower florets to bowl of the food processor with a blade attachment. Pulse until cauliflower resembles rice. Add in remaining florets and process again until cauliflower becomes rice-like. Set aside in a large bowl until ready to cook.

OR- cook already riced cauliflower! 

Next prepare your stir fry sauce: In a medium bowl, whisk together the cashew butter, coconut aminos, ginger, garlic, warm water and red pepper flakes if desired. Set aside.

Now you’re ready to cook your stir fry: Add coconut oil to a large wok or pot and place over medium high heat. Once oil is hot, add chicken and generously sprinkle with salt and pepper. Cook chicken for 5-6 minutes or until fully cooked and no longer pink. Once chicken is cooked, transfer to a bowl.

Add in the other ½ tablespoon of coconut oil to the skillet and reduce heat to medium. Add minced garlic and cook for 30 seconds or until fragrant, then add in green onions, red bell pepper, shredded carrot and broccoli florets. Stir fry for 5 minutes or until onions cook down and broccoli becomes a little tender. Reduce heat to low, add in chicken and your sauce, gently stirring to coat veggies. and cook for another few minutes while you make the cauliflower rice.

When veggies are cooking, make your cauliflower rice: Add ½ tablespoon coconut oil to a separate large skillet and place over medium heat. Once oil is hot, add in cauliflower rice and cook for 5 minutes, stirring occasionally. Season with salt and pepper.

There are four servings: Serve ¼ of stir fry with about 1 cup of cauliflower rice. Garnish with green onion, cilantro and cashews. Yummmm!

Asian Kale Slaw with Ginger Cashew Dressing

Total Time: 20 Minutes

Servings: 6

Ingredients

For the Salad

• 4 cups chopped curly kale, thick stems removed 
• 3 cups  shredded red cabbage
• 2 cups  shredded carrots
• 1 red bell pepper, sliced small
• 3/4 cup chopped  cashews
• 1/2 cup chopped fresh cilantro

For the Dressing

• 3 tablespoons creamy cashew butter
• 4 tablespoons brown rice vinegar
• 1 tablespoon fresh lime juice
• 3 tablespoons olive oil
• 1 tablespoon liquid coconut amino acids 
• 2 tablespoons honey
• 1 large clove garlic, chopped
• 1-inch square piece fresh ginger, peeled and chopped
• 3/4 teaspoon salt

Instructions

Combine all of the ingredients for the salad in a large mixing bowl. Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy. Pour the dressing over the salad and toss well. Let sit 10- 15 so kale and cabbage can wilt some.  Add in extra rice vinegar and more cracked black pepper if needed at end!  Serve & enjoy.

Today is the last day to sign up for our Lunch and Learn! We would love to see you 12:30 Friday!  The program for the Goals workshop will help you to make a plan and teach you how to achieve your goals and dreams for an amazing year! 

 Please sign up by 1 PM today on our FREE app under SPECIAL EVENTS! We look forward to seeing you! 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit