Hope everyone is doing great! I wanted to share some fall favorites and upcoming events. I’ve been meeting one-on-one with members and there’s been requests to bring the teaching kitchens back. I’ll be live this Friday at noon ET. Topics will be clean protein powders and yogurts, plus benefits of Dexascans and what to do with results. See below for more details.
What’s Cooking this Week?
Salted Caramel High-Protein Yogurt
My current obsession for when I want something sweet and packed with protein. I have it for breakfast, snack, or as a healthy dessert. Super easy and so many riff’s possible…
Ingredients:
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3/4 cup of plain Greek yogurt
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2 TB PB Fit
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1 tsp sweetener of choice (I like monk fruit)
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½ KIND Protein MAX Sweet & Salty Caramel Peanut Crisp Protein Bar, chopped
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A small handful of pretzels, chopped
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A dollop or 2 of TRU Whip
Directions:
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Stir yogurt, PB Fit, TRU Whip, and sweetener until creamy and smooth.
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Top with chopped Kind bar and pretzels.
Dreamy. Let me know what concoctions you put together! One of our members has been loving this version:
- 1 Ratio cup yogurt
- 1/2 Barbell Caramel Cashew protein bar
- Handful of chopped pretzels
- 125 gr of chopped apple
One Pot Chicken Stew
This recipe is like a hug in a bowl! Healthy, filling, and freezer-friendly. I throw in whatever dry spices I’ve got on hand (think thyme, garlic, a little smoked paprika), and let the chicken and veggies simmer until tender and flavorful. It all comes together in one pot or the slow cooker if you’d rather set it and forget it. Perfect for busy nights, meal prep, or when you just need something that feels good.
PHOTO CREDIT: ©allthehealthythings.com
Deconstructed Egg Roll (AKA Turkey Slaw)
I was craving this and made up a batch this week…it comes together fast and makes a ton. It’s got a slightly spicy kick, loads protein and fiber, and keeps you full for hours without feeling heavy. Get the recipe here.
Spicy Southwest Butternut Squash Casserole
This spicy butternut squash casserole is so good! Butternut squash is one of those sneaky superstar carbs, full of fiber, vitamin A, and antioxidants, and hearty enough to keep you full for hours. I grab a bag of frozen butternut squash cubes, toss them straight into the casserole dish. I’ve made this with lean ground beef and also used Italian sausage. It gives it that little extra kick.
PHOTO CREDIT: ©jaroflemons.com
Member Check Ins
I’m offering Cafe Member Check-Ins, a chance to connect, ask questions, and fine-tune your nutrition and exercise strategy. Whether it’s meal planning, macros, or workouts, we can chat at a time that works best for you. Sessions are available both days and evenings. Schedule your check-in here!
Friday Drop In @ 12 Noon ET
Drop in this Friday at 12 ET to catch up (no video required!). I’ll be cooking up something and sharing valuable nutrition, movements, and mindset tips.
Meeting ID: 854 8462 3910
Passcode: 385918
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