Fitness Resources

Month: October 2016

Healthy One-Pot Veggie Chili. Perfect for Fall Days & Meal Prep!

By Jude Burnside // October 2016

Healthy One-Pot Veggie Chili

Prefect for meal prep and chilly fall days! Freezes and thaws well too!

What you will need:

  • 2 tbsp. olive oil
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • 1 jalapeño, seeds removed and minced
  • 3 cloves garlic, minced
  • 1 tbsp. chili powder
  • 2 tsp. cumin
  • 1 tsp. paprika
  • 6 medium tomatoes, diced
  • 2 cups vegetable broth
  • 3/4 cup dry red lentils, rinsed and drained
  • 1 15-ounce can no salt added kidney beans, drained
  • 1 15-ounce can no salt added black beans, drained
  • 1 cup corn, frozen


  1. Heat a large pot over medium-high heat. Once hot, add the oil, red onion, red pepper, sea salt, and black pepper. Stir to combine.
  2. Cook for 5-6 minutes, stirring frequently, to allow the onions to sweat.
  3. Add jalapeño, garlic, chili powder, cumin, paprika, diced tomatoes, and vegetable broth to the pan and stir to combine.
  4. Bring to a low boil over medium high heat, then add the lentils and reduce heat to medium-low to simmer for 10-15 minutes, or until the lentils are mostly tender, adding more vegetable broth as needed to keep the lentils fully submerged.
  5. Add the drained kidney beans, black beans, and corn, and stir to combine. Return to a simmer over medium heat, cover, and simmer for 20 minutes, stirring occasionally. Add salt or pepper as needed.

Dinner, dessert, and drink: Healthy fall recipes to indulge in!

By Jude Burnside // October 2016


One-Pan Autumn Dinnerone-pan-autumn-chicken-dinner8-srgb


4 – 5 (6 – 7 oz) bone-in, skin on chicken thighs

4 Tbsp olive oil, divided

1 1/2 Tbsp red wine vinegar

3 cloves garlic, minced

1 Tbsp each minced fresh thyme, sage and rosemary, plus more for serving

Salt and freshly ground black pepper

1 large sweet potato (peeled if desired), chopped into 3/4-inch cubes

1 lb Brussels sprouts, sliced into halves

2 fuji apples, cored and sliced into half moons about 3/4-inch thick

2 shallot bulbs, peeled and sliced about 1/4-inch thick

4 slices hickory smoked bacon, chopped into 1-inch pieces



  1. Preheat oven to 450 degrees. Pour 2 Tbsp olive oil, red wine vinegar, garlic and herbs into a gallon size resealable bag, add chicken, season with salt and pepper then seal bag and massage mixture over chicken while working to evenly distribute herbs. Set aside and let rest while chopping veggies.
  2. Place sweet potato, Brussels sprouts, apples and shallot on a large rimmed baking sheet. Drizzle with remaining 2 Tbsp olive oil then toss to evenly coat and season with salt and pepper to taste. Spread into an even layer then set chicken over veggie/fruit mixture. Sprinkle bacon (separate any pieces that stick together) evenly over veggie/fruit mixture. Roast in preheated oven until chicken and veggies are golden brown, about 30 minutes (chicken should register 165 in center).
  3. Broil during last few minutes for a more golden skin on chicken if desired. Sprinkle with more herbs and serve immediately.


Kale, Onion, Bean, and Tuscan Bread Soup


1 cup dried flageolet or other white bean (or 3 cups cooked beans)

1/4 cup olive oil

6 cloves garlic, crushed

2 cups thinly sliced shallots

2 large bunches tuscan kale

1 loaf crusty bread

1/2+ cup shaved parmesan

fresh cracked pepper to taste



  1. soak dried beans overnight. drain from soaking water. add soaked beans to a crock pot or large soup pot and submerge under 2 inches of water. cook as directed on package or bulk bin or until a few beans just start to break apart. drain beans from cooking liquid.
  2. crush garlic and set aside for 10 minutes. in a large soup pop, heat olive oil over medium-low heat. saute sliced shallots (saving the shallot skins for your next batch of broth!) until translucent. add crushed garlic and saute for just 2 minutes longer. add the cooked beans and 3 quarts to a gallon of onion-skin broth and bring to a simmer until beans are perfectly tender. season to taste. finally, wash and de-stem the kale. slice into thin ribbons and set aside. To serve, brush slices of crusty bread with olive oil. top with a pile of shaved parmesan and broil until edges are brown and cheese is melted.
  3. serve parmesan toasts on side, or dunk into the soup… or for a classic take on tuscan bread soup, tear toasts apart and add the chunks to bowls of soup!


Glazed Apple Oatmeal Bread391b293914eea46a0e2d3b9af712eec7


2 cups all purpose flour

1 cup old fashioned oats

1/4 teaspoon salt

2 teaspoons cinnamon

2 teaspoons baking powder

1 cup granulated sugar

3/4 cup vegetable oil

2 eggs beaten

1/2 cup plain nonfat Greek yogurt

1 cup applesauce (homemade or chunky style is best)

1/2 teaspoon vanilla extract


1 cup powdered sugar (add more if needed to thicken)

1/4 cup applesauce



  1. Preheat oven to 350 degrees, and grease loaf pan. I used a 9.25 by 5.25 by 2.75 inch metal nonstick loaf pan.
  2. In a large bowl, mix by hand flour, oats, salt, cinnamon, and baking powder. Set aside.
  3. In another bowl, mix sugar, oil, eggs, yogurt, applesauce, and vanilla, then stir into dry ingredients by hand until just combined.
  4. Scoop the batter into the loaf pan and bake for 45-48 minutes, or until a toothpick inserted into the center comes out clean.
  5. Remove from the oven and whisk together the powdered sugar and applesauce for the glaze.
  6. When the bread has cooled for just a bit, pour the glaze over the top. It will settle into the cracks and keep the bread moist. The glaze will set, but will remain slightly sticky.

Vegan Cinnamon Sugar Pumpkin Muffinsf529dbd856dc84264e2c455bd5e92a2d


3/4 cup + 2 tablespoons (109 grams) whole wheat flour, whole spelt flour or all-purpose flour

1 1/2 teaspoons baking powder

1/4 teaspoon salt

3/4 teaspoon cinnamon

1/4 teaspoon ginger

1/4 teaspoon nutmeg

1/8 teaspoon cloves

1/4 cup (56 grams) coconut oil, melted or canola or olive oil

1/2 cup (120ml) maple syrup

3/4 cup (182 grams) pumpkin puree, room temperature


For the cinnamon sugar topping:

1/4 cup (50 grams) granulated sugar (make sure to use vegan certified sugar for a vegan version)

1 teaspoon ground cinnamon

2-3 tablespoons (28-42 grams) unsalted butter (vegan butter or coconut oil for a dairy-free or vegan version), melted



  1. Preheat the oven to 350°F (175°C) and line muffin pan with 6 muffin liners.
  2. In a medium bowl, mix together the dry ingredients (flour through cloves). Set aside.
  3. In a large mixing bowl, stir together the oil, maple syrup and pumpkin.
  4. Add the dry mixture to the wet one and stir just until combined.
  5. Divide among the liners and bake for 25-30 minutes or until a toothpick inserted in the middle comes out clean.
  6. Invert the muffins onto a wire rack to partially cool, about 5 minutes, while you prepare the cinnamon sugar topping.
  7. Mix together the sugar and cinnamon in a small bowl.
  8. Dip the tops and sides of the mini muffins in the butter and then roll in the cinnamon sugar.
  9. Serve immediately. Can also be stored in an airtight container in the refrigerator for up to 3 days (in which case I’d warm them up before serving).


6dbc2e44766a47a41d112bfba6a3e3e9Healthy Pumpkin Spice Coffee Creamer


1 Can of Coconut Milk

4 Tablespoons Pumpkin Puree

3 Tablespoons Pure Maple Syrup

2 Teaspoons Cinnamon

½ Teaspoon Nutmeg

¼ Teaspoon Cloves

Dash of Ground Ginger

½ Teaspoon Vanilla



  1. Combine all ingredients in a high-speed blender until well-mixed.
  2. Add to coffee until desired flavor is reached (I add about 1 shot to my mug of coffee).
  3. Store in a sealed container in the fridge for up to 5 days.


Slow Cooker Healthy Cranberry Apple Cider


1 liter apple juice, pure unsweetened

2 cups orange juice, pure unsweetened

1 liter cranberry juice, unsweetened

½ cup sugar, stevia, honey or other sweetener (to taste)

3 cinnamon sticks, whole

⅛ teaspoon ground cloves



  1. Add all ingredients to a 4 quart or larger slow cooker. Stir.
  2. Cook at least 3-4 hours on low or until hot. Keep warm as long as needed on the low or warm setting.
  3. *Leftovers refrigerate wonderfully and reheat just fine!