With entering Q4 of the year, I was feeling the spark of momentum as we enter the last quarter of 2022, but then on October 1st, I tested positive for Covid. Luckily I have had mild symptoms, and I honestly still feel that spark of momentum to finish this year strong.
When you face challenges like getting sick etc., remember to focus on the parts of your routine that you CAN do, and don't spend time dwelling on the things you can't. It's when we dwell on the things we can't do- or can't have, that we get stuck in that negative loop, and then often either do nothing or set ourselves back in some way. So we don't want that vibe up on this glow up journey, and are solely focusing on what is in our control instead of out!
While I'm taking a break on workouts for this short bit, I know I can still focus on eating healthy, hydrating, getting really great rest, stretching and doing things to support my mindset. And then when the time comes and I am ready to resume workouts, I can start folding those in..and quite honestly probably feel even better than before with focusing so much now on nutrition, mindset and rest!
So this week of our Fall Glow Up series it just feel right to share some yummy, Fall - Glow Up approved recipes! I have a breakfast recipe, and also 2 recipes that could be for lunch or dinner. Let's get into it!
Breakfast - Apple Crisp Yogurt Parfait
Ingredients
2 apples
Squeeze of lemon
1 cup oats
1 tbsp chia seeds
2 tbsp coconut flakes
2 tbsp maple syrup, divided
2 tbsp melted coconut oil, divided
In a bowl combine oats, chia seeds, 1/2 tsp cinnamon 1 tsp pumpkin pie spice, coconut flakes, 1 tbsp melted coconut oil and 1 tbsp maple syrup, 2 tsp vanilla extract
1 tsp cinnamon & 2 tsp pumpkin pie spice, divided
Directions
Preheat oven to 350
Wash and dice apples, place in bowl with squeeze of lemon, mix and set to side
Melt coconut oil for about 40-45 seconds until liquid
In a bowl combine oats, chia seeds, 1/2 tsp cinnamon, 1 tsp pumpkin pie spice, 2 tbsp coconut flakes, 1 tbsp melted coconut oil and 1 tbsp maple syrup, 2 tsp vanilla extract - mix until well combined
To your bowl of diced apples, add 1 tbsp melted coconut oil, 1 tbsp maple syrup, 1 tsp vanilla extract, 1/2 tsp cinnamon, 1 tsp pumpkin pie spice and mix well
Spray a glass baking dish with nonstick spray and spoon in your apple mixture first, then top with your oatmeal mixture
Bake for about 30-35 min until crust is golden brown and apples are bubbly
This makes 4 servings and is a great breakfast served on top of vanilla greek yogurt! Or can also be a healthy dessert served with coco-whip or vanilla Halo top.
Recipes Notes:
**Watch the sugar in your Greek Yogurt - look for yogurts like Triple Zero OR get plain Greek yogurt and mix in a little more cinnamon and/or vanilla extract in it to sweeten up without extra sugar.
**You can also replace the maple syrup with 1/4 cup Coconut Sugar
**You can replace the coconut flakes with 2 tbsp chopped nuts
Fall Glow Up Mason Jar Salad
Ingredients
2 cups arugula (or greens of choice)
1/2 chopped apple or pear
2 tbsp pomegranate seeds
1/2 cup diced roasted sweet potatoes
1 tbsp pumpkin seeds (pepitas) or sunflower seeds
2 tbsp hemp seeds
Dressing- 1 tbsp balsamic vinegar, 1 tsp olive oil, shake of garlic powder and pepper
Directions
Roasted sweet potatoes are the only thing we need to prep for this recipe! Preheat oven to 400, dice your sweet potato and layer on a baking sheet with cooking spray and add some salt. Bake for about 20-25 minutes, flipping them around halfway in baking time. Set to side to cool.
You want to pour in your dressing first at the bottom of the mason jar so things don't get mushy. After that add on something crunchy - so next would be a layer of the diced apple or pear
Add your greens next
Then add sweet potatoes, hemp seeds and pumpkin seeds and top with pomegranate seeds.
Store in the fridge and when you are ready to eat it, shake up the salad and pour into a bowl and then you have a perfectly blended Fall salad as part of your weeks meal prep!
Butternut Squash Chili
Ingredients
1 can kidney beans or black beans, rinsed and drained
1 lb. 93% ground turkey or chicken, cooked (for meat-free option - add sauteed beefless ground crumbles)
1 bag frozen riced butternut squash or 2 cups frozen cubed butternut squash
1 can Mild No Salt Added Rotel
1 8 oz can No Salt Added Tomato Sauce
1 cup frozen yellow corn
3 cups low sodium veggie stock
1.5 tsp tsp each cumin & chill powder
1/2 tsp each onion powder and garlic powder
Salt and pepper to taste
A few shakes hot sauce (optional)
Chopped cilantro, lime wedge, greek yogurt as toppings (optional)
Directions
If using ground turkey or chicken- brown in skillet first until cooked through. Same with beefless ground, if using that sautee in skillet first before adding to crockpot.
Next, rinse and drain beans. Add all other ingredients and spices into crockpot. Cook on low for about 3-4 hours.
Serving size 1 1/2 cups each.
**I like to add hot sauce or sriracha to my own bowl of chili that way I can control how much or little spice I want.
I hope you enjoyed these recipes, and find them simple and delicious! Next post we'll be getting into Fall/home office decor :)
Until Next Time xxo,
Katie
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