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As the air turns crisp and the leaves begin to change, it’s the perfect time to embrace the flavors of fall in your post-workout smoothies. Packed with nutrients, these delicious recipes will help you recover after a workout while satisfying your seasonal cravings. Here are some of the best fall smoothie recipes to enjoy after breaking a sweat!

1. Pumpkin Spice Protein Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup canned pumpkin puree
• 1 scoop vanilla protein powder
• 1/2 banana
• 1 teaspoon pumpkin spice
• 1 tablespoon maple syrup (optional)
• Ice cubes

Instructions: Blend all ingredients until smooth. This smoothie is rich in protein and fiber, making it an excellent choice for muscle recovery and satiety.

2. Apple Cinnamon Oat Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1 medium apple, cored and chopped
• 1/4 cup rolled oats
• 1/2 teaspoon cinnamon
• 1 tablespoon almond butter
• Ice cubes

Instructions: Combine all ingredients in a blender and blend until smooth. This smoothie offers a perfect balance of carbs and protein, thanks to the oats and almond butter, fueling your recovery.

3. Maple Pecan Banana Smoothie

Ingredients:

• 1 cup unsweetened coconut milk
• 1 ripe banana
• 1 tablespoon pecan butter
• 1 tablespoon pure maple syrup
• 1/2 teaspoon vanilla extract
• Ice cubes

Instructions: Blend everything together until creamy. This smoothie is packed with healthy fats and carbohydrates, making it ideal for replenishing energy post-workout.

4. Sweet Potato and Spinach Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup cooked sweet potato
• 1 cup fresh spinach
• 1/2 banana
• 1 tablespoon chia seeds
• Ice cubes

Instructions: Blend until smooth. Sweet potatoes provide complex carbs and vitamins, while spinach adds a dose of greens to help with recovery.

5. Chai Spice Green Smoothie

Ingredients:

• 1 cup coconut water
• 1 cup spinach
• 1/2 banana
• 1/2 teaspoon chai spice blend (or cinnamon and ginger)
• 1 tablespoon flaxseed meal
• Ice cubes

Instructions: Combine all ingredients in a blender and blend until smooth. This refreshing smoothie not only hydrates but also delivers antioxidants and healthy fats.

6. Carrot Ginger Smoothie

Ingredients:

• 1 cup orange juice
• 1 cup chopped carrots (fresh or frozen)
• 1/2 banana
• 1/2 teaspoon fresh ginger (or 1/4 teaspoon ground ginger)
• 1 tablespoon honey (optional)
• Ice cubes

Instructions: Blend all ingredients until smooth. Carrots are rich in beta-carotene, while ginger aids digestion and reduces inflammation, making this smoothie a perfect post-workout treat.

7. Cranberry Orange Recovery Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup fresh or frozen cranberries
• 1 orange, peeled and segmented
• 1 tablespoon honey or agave syrup
• 1 tablespoon hemp seeds
• Ice cubes

Instructions: Blend until smooth. This vibrant smoothie is packed with vitamin C and antioxidants, helping to reduce muscle soreness and support immune function.

Tips for the Perfect Fall Smoothie

• Prep Ahead: Chop and freeze ingredients like bananas or sweet potatoes in advance for quick blending after your workout.
• Balance Your Macros: Aim for a good mix of carbohydrates, protein, and healthy fats to support recovery.
• Experiment with Flavors: Feel free to adjust spices and add-ins like nutmeg or protein powders to create your perfect blend.

Post-workout recovery is essential, and these fall smoothie recipes not only provide the nutrients your body needs but also celebrate the flavors of the season. Whether you’re in the mood for something pumpkin-spiced or refreshing with cranberries, these smoothies will keep you fueled and ready for your next workout. Cheers to a healthy, delicious fall!

Summer is the perfect season to indulge in light, healthy, refreshing meals that celebrate the bounty of fresh produce. One such delight is the Grilled Peach and Burrata Salad, a dish that combines the sweetness of ripe peaches, the creaminess of burrata cheese, and the tang of a balsamic reduction. This salad is not only visually stunning but also a treat for the taste buds, making it an ideal addition to any summer gathering or a simple, satisfying meal at home. Read on for all the details on this delicious and healthy summer recipe!

Healthy Summer Recipe

Ingredients:

• 4 ripe peaches, halved and pitted
• 1 tablespoon olive oil
• 8 ounces burrata cheese
• 4 cups arugula or mixed greens
• 1/4 cup toasted pine nuts
• 1/4 cup fresh basil leaves
• 1/4 cup balsamic vinegar
• 1 tablespoon honey
• Salt and pepper to taste

Instructions:

1. Prepare the Balsamic Reduction:
   • In a small saucepan, combine the balsamic vinegar and honey.
   • Bring to a simmer over medium heat and cook until the mixture is reduced by half, about 10-15 minutes.
   • Remove from heat and let cool.
2. Grill the Peaches:
   • Preheat your grill to medium-high heat.
   • Brush the cut sides of the peach halves with olive oil.
   • Place the peaches on the grill, cut side down, and grill for 3-4 minutes until grill marks appear. Flip and grill for an additional 2-3 minutes until tender.
   • Remove from the grill and let cool slightly.
3. Assemble the Salad:
   • On a large platter, arrange the arugula or mixed greens as the base.
   • Tear the burrata into pieces and scatter over the greens.
   • Place the grilled peach halves on top of the salad.
   • Sprinkle with toasted pine nuts and fresh basil leaves.
4. Finish and Serve:
   • Drizzle the balsamic reduction over the salad.
   • Season with salt and pepper to taste.
   • Serve immediately and enjoy the burst of summer flavors.

Why This Salad is a Summer Must-Have:

1. Seasonal Ingredients:
   • Peaches are at their peak during the summer months, offering unparalleled sweetness and juiciness. Grilling them enhances their natural flavors, adding a smoky depth to the salad.
2. Nutritional Benefits:
   • This salad is not just delicious but also packed with nutrients. Peaches are rich in vitamins A and C, while arugula offers a good dose of vitamin K and antioxidants. Burrata adds protein and calcium, making this dish both healthy and satisfying.
3. Quick and Easy:
   • With minimal ingredients and simple steps, this recipe is perfect for busy summer days when you want something quick yet impressive.
4. Versatile and Elegant:
   • Whether you’re hosting a summer barbecue, a brunch, or looking for a light dinner option, this salad fits the bill. Its elegant presentation and delightful flavors are sure to impress guests and family alike.

So next time you’re at the farmer’s market, grab some fresh peaches and burrata, and treat yourself to this delightful Grilled Peach and Burrata Salad. It’s a summer recipe that promises to be a hit, combining the best of seasonal produce with a touch of gourmet flair. Enjoy your summer, and happy cooking!

For more refreshing summer recipes and wellness tips, stay tuned to Fit City Magazine, your go-to source for a healthy and vibrant lifestyle.

In the pursuit of a healthier lifestyle, incorporating nutritious and delicious recipes into our daily routine can make all the difference. It’s the love month and we are so excited to make some delicious healthy Valentine’s treats to celebrate with our loved ones. We’ve stumbled upon a delightful recipe that not only caters to your taste buds but also nourishes your body with essential nutrients, is gluten-free and vegetarian! Say hello to the Raspberry Banana Baked Oatmeal Hearts – a heartwarming treat that’s as good for your body as it is for your soul.

Raspberry Banana Baked Oatmeal Hearts Recipe:

These Raspberry Banana Baked Oatmeal Hearts are not only visually appealing but also packed with the goodness of whole ingredients. This recipe, from Haute & Healthy Living, is the perfect delicious and healthy recipe for Valentine’s Day! Let’s dive in!

Ingredients:

Dry ingredients:

• 2 cups rolled oats (can sub in certified gluten-free oats if necessary)
• 1/2 cup ground oat flour
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 cup mini dark chocolate chips (optional)

Wet ingredients:

• 2 overripe bananas mashed (about 2/3 cup mashed banana)
• 2 eggs
• 1 cup of milk use whole milk for babies and preferred milk for older children and adults
• 1 teaspoon vanilla extract
• 1/4 cup maple syrup
• 1/2 cup fresh or frozen raspberries or about 3 raspberries per cup

Instructions:

1. Preheat oven to 350 degrees
2. In a large bow, mix all of the dry ingredients together.
3. In a medium bowl, mash the banana until mostly smooth. Add the remaining wet ingredients other than the raspberries. Mix to combine.
4. Add the wet ingredients to the dry ingredients. Mix until combined.
5. Evenly distribute the mixture among approximately 16-18 silicone heart-shaped cups or regular silicon muffin cups, filling each cup almost to the top. You can also bake the mixture in an 8×8 inch baking dish if you prefer to cut the mixture into bars.
6. Top the cups evenly with the raspberries pressing gently so that they sink into the oatmeal mixture. If the raspberries are large, you may wish to break them into smaller pieces before pressing them in.
7. Bake for 20-23 minutes or until inserted toothpick comes out clean. Allow the cups to fully cool before removing from the muffin pan.

Benefits of the Raspberry Banana Baked Oatmeal Hearts:

1. Heart-Healthy Ingredients: The inclusion of oats, bananas, and raspberries contributes to a heart-healthy profile, supporting cardiovascular well-being.
2. Fiber-Rich Goodness: Oats and raspberries are excellent sources of fiber, promoting digestive health and keeping you full for longer periods.
3. Natural Sweetness: Ripe bananas and a touch of pure maple syrup provide natural sweetness without the need for refined sugars.
4. Versatile and Convenient: These baked oatmeal hearts are not only a delightful breakfast option but can also serve as a satisfying snack or a healthy dessert alternative.

Recipe variations:

• To make dairy-free: Use a plant-based milk alternative such as unsweetened almond milk, oat milk or soy milk.
• To make egg-free: Use chia or flax eggs instead of regular eggs.
• To make vegan: use plant-based milk and chia or flax eggs.
• Switch up the fruit: Try strawberries, blueberries, blackberries or apple.

The Raspberry Banana Baked Oatmeal Hearts from Haute & Healthy Living are a perfect addition to your repertoire of nutritious recipes. With a combination of wholesome ingredients, a dash of creativity, and a sprinkle of love, this recipe will undoubtedly become a favorite in your household. Treat yourself and your loved ones to a delightful and nutritious experience that aligns with your fitness goals. After all, a fit lifestyle should be as enjoyable as it is beneficial, and these baked oatmeal hearts strike the perfect balance. Enjoy the journey of creating and savoring these delightful treats!

After a busy season of holiday festivities and parties, it’s normal to want to get back on track and incorporate more healthy recipes into your diet. Amid the holiday and New Year’s rush, finding time for homemade dishes can be a challenge. We’ve put together a warm winter dinner recipe that’ll keep you fueled for all of the winter get-togethers and at-home dinners ahead. Read on!

Porterhouse Steak with Rosemary Potatoes

Ingredients (Steak):

• ½ tbsp sea salt

• ½ tbsp black pepper

• 16 oz NY Strip Porterhouse, or Rib Eye

• 2 tbsp olive oil

• 2 tbsp unsalted butter or butter alternative

• 1 sprig fresh rosemarys

Ingredients (Potatoes):

• 2 idaho potatoes

• 2 tbsp olive oil

• 1 tsp sea salt

• 2 minced garlic cloves

• 1 tbsp crushed fresh rosemary

Instructions:

1. Preheat oven to 450°F and bring the steak to room temperature.

2. Heat the cast iron in the oven for 15 minutes.

3. Pat the steak dry. Mix together in a small bowl the spice rub of sea salt, black pepper, and garlic powder. Massage this generously into the meat. Drizzle olive oil onto the meat and rub into the meat. Let this rest again while the cast iron heats up.

4. In the meantime, cut the potatoes into ½-inch chunks. Next, toss them together with olive oil, sea salt, minced garlic, and crushed rosemary. Afterward, spread the seasoned potatoes onto a baking sheet and place it in the oven to cook for 30 minutes or until they turn golden brown, remembering to flip them halfway through. Meanwhile, you can keep the potatoes in the oven while the steak is cooking.

5. When the cast iron is ready, take it out and turn the stove to high heat. Melt 2 tablespoons of unsalted butter in the pan and add a sprig of rosemary. The pan should be screaming hot.

6. Add the steak to the pan and let sear 2 minutes on both sides, for about an inch thick NY Strip. Take out the sprig of rosemary.

7. Flip the steak back to the first side and transfer this to the oven to cook at 450°F. Cook this for 2.5-4 minutes per side depending on how you like it and how thick your steak is. 2.5 minutes would be medium rare for an inch thick steak.

8. Once the steak is done, pull it out of the oven and let it rest. After the steak has rested, cover it on a cutting board for at least 10 minutes for the juices to settle.

More Warm Winter Dinner Ideas:

• Soup
• Chili
• Black bean quinoa bowls
• Cast iron meals

Check out Fit City Magazine for more healthy fall recipes! 

This Merry Mocktail is the perfect beverage for any holiday gathering this winter. It’s the perfect blend of flavors that will quickly become a holiday staple all season long! 

Ingredients:

• 2 oz. 100% pomegranate juice

• 2 oz. kombucha

• 1 oz. freshly squeezed orange juice

• 1/2 oz. fresh lime juice

• 2 oz. sparkling water or seltzer

• Ice for serving

Optional garnishes:

• Pomegranate arils

• Lime or apple

• Frozen cranberries

• Fresh mint or fresh rosemary

Instructions:

1. In a large pitcher, stir together the juices.
2. Slowly pour in the kombucha and sparkling water.
3. Stir gently (don’t stir too fast or you’ll lose some of your bubbles).
4. Option to add stevia drops to taste.
5. Pour immediately into glasses with ice and garnished with fruit of your choice.

Enjoy!

Fall is right around the corner and it’s time to start making some delicious healthy fall recipes that will make you want to cozy up and most importantly, feel GOOD! We’ve put together two healthy fall-inspired recipes with bursts of seasonal flavors that will quickly become fall favorites all season long! 

Healthy Fall Pumpkin Chili

Prep Time: 20 minutes 

Cook Time: 40 minutes 

Total Time: 1 hour

Servings: 10

*Courtesy of Chew Out Loud*

Ingredients:  

• 2 TB olive oil
• 1 onion, diced
• 7 cloves garlic, chopped
• 1 tsp sugar
• 1 TB chili powder
• 1 TB ground cumin
• 1 tsp pumpkin pie spice
• 2 tsp oregano
• 2 tsp ground coriander
• 1 lb lean ground turkey
• 3 TB tomato paste
• 2 green + 1 orange/yellow bell pepper, seeded and chopped
• 29 oz fire-roasted tomatoes, with juices
• 3 cups chicken or turkey broth
• 28 oz black beans, from can, rinsed and drained
• ½ cup pure pumpkin puree
• Kosher salt and freshly ground black pepper
• Shredded cheddar cheese for topping, optional

Instructions:

• In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, pumpkin pie spice, oregano, and coriander. Stir to combine, 10 seconds.
• Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir for 30 seconds.
• Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape the bottom of the pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

Notes:

• Chili keeps well; simply cover and chill in the fridge. Reheat by bringing it back to simmer on the stovetop.
• Make it meatless by using veggie broth and omitting turkey.

Nutrition: (per serving)

Serving: 1g | Calories: 396kcal | Carbohydrates: 58g | Protein: 29g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 25mg | Sodium: 257mg | Potassium: 1399mg | Fiber: 14g | Sugar: 5g | Vitamin A: 2661IU | Vitamin C: 4mg | Calcium: 152mg | Iron: 6mg

Three Sisters Sauté with Sage Pesto

Three Sisters Sauté is a traditional Native American dish that showcases a harmonious combination of three main crops: corn, beans, and squash. This dish not only reflects the agricultural practices of various Native American tribes but also holds cultural significance and a deep connection to the land.

*Courtesy of Thirty Nine Restaurant inside the First American Museum*

Ingredients:

• 1 lb of zucchini squash, cut into bite-sized pieces, or thinly julienned
• 3 tbsp olive oil
• 1 cup heirloom beans, cooked
• 2 cups fresh or frozen sweet corn, thawed and drained
• 1 cup chopped ripe Roma tomatoes
• Salt and pepper to taste
• 1/3 cup sage pesto

Sage Pesto Ingredients:

• 1 cup pine nuts
• 1 1/2 cups fresh sage leaves, firmly packed
• 1/2 cup flat-leaf parsley leaves
• 1/2 cup olive oil
• 1/4 cup garlic chopped
• 1 tsp salt
• 1 lemon, juiced
• 1 tbsp fresh, mild goat cheese (optional)

Instructions:

• Rinse and trim squashes, julienne on a mandoline slicer using the skins for a pasta effect, cut into bite-sized chunks, or use whole baby squashes.
• Heat oil in a large sauté pan. Add squash and sauté for 1 minute, then in succession, tossing and stirring with each addition, add beans, corn, and tomatoes, then add the sage pesto stirring gently to distribute evenly.
• Salt if needed, and serve.

Sage Pesto:

• Toast pine nuts in a dry sauté pan or in a 350-degree oven on a sheet pan. 
• Combine all ingredients in a food processor or blender and process until smooth.

 

Check out Fit City Magazine for more healthy fall recipes! 

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