Sweet Potato + Spinach Quesadilla

Alright, Christmas is over. The holidays are coming to a close. Regret may be starting to set in, vows and resolutions to eat better, work out more, clean up your lifestyle.

As ever, we are here to help. But let's not go crazy. You can't go from sugar & carbohydrate overload to cold turkey. (Literally, just straight turkey isn't going to do it for you after a season of indulgence.) A steady diet of salads and steamed vegetables sounds like a good idea, and is definitely nutritionally what your body probably needs right now, but starving yourself or denying yourself will lead more surely toward diet destruction and 'giving up' all of your grand plans. 

Today's recipe is a few important steps in the right-eating direction, while still being delicious, satisfying and best of all-nutrient dense. The new year is a great time to make changes in your health, but take baby steps. Too much all at once can be self-defeating, and the most important thing about any diet or exercise plan is that it succeeds long term.

Sweet Potato and Spinach Quesadillas

Gather

2 medium sweet potatoes, baked + soft (1 pound total)
1 cup red-wine vinegar
1/2 cup sugar
4 black peppercorns
1 large red onion, sliced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
8 (6-inch) corn tortillas
5 cups fresh baby spinach (4 oz)
1 cup shredded part-skim mozzarella
4 teaspoons olive oil

Method:

1. In a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool.

3. Split cooked potatoes open with a knife; remove orange flesh and transfer to a bowl--there should be about 1 cup. Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 cup spinach, 1/4 cups of cheese, and second tortilla.

4. Set a large skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas in quarters and serve each with 1/4 cup pickled onions.

Enjoy and remember, start slow and gain momentum. Let's make 2015 your best year yet! 

Grinchy Avocado-Feta Dip

Ok, so this week's recipe isn't "Christmasey" per se, but it's definitely a great bring-along for holiday parties, and an easy, delicious way to fit in your dose of healthy fats. Too often we get stuck in a rut of the same flavors, the same appetizers, etc. Much better to jazz up your holiday eating with a little something different + healthy. Traditions are great in their way, but try out this week's recipe, and you may find your holiday rituals can change.

The recipe uses the creamy nutritional powerhouse, Avocado and blends it with naturally lower-in-fat feta cheese for a Grinch colored holiday dip, perfect for vegetables or pita chips. 

Just for a reminder, avocados are higher in potassium than bananas, are stuffed with monounsaturated fatty acids, fiber and antioxidants and can lower cholesterol. One serving of feta cheese provides a good portion of your daily amount of B12 and calcium. Basically, as you are stuffing your face, you are getting some benefits from it. (Which sounds pretty good to us!)

Avocado Feta Dip

Gather:

1/2 diced sweet onion

1/2 diced + seeded jalapeño

1 tbsp olive oil

2 medium/large avocados

1 cup cilantro

3/4 cup feta cheese crumbles

1/4 cup lemon juice

3 additional tbsp olive oil

salt, to taste

Method:

1. Sauté onion and jalapeño in olive oil until evenly browned

2. Purée with avocados, feta, cilantro, lemon juice and additional olive oil until it reaches desired smoothness. Add salt to taste and serve with pita or fresh vegetables.

Enjoy, and remember: Holiday eating doesn't have to be business as usual. Make it work for your diet + your goals. 

And now for something different: Protein Pudding

So, this week was supposed to be another festive, holiday inspired recipe. Here at Norton, we were pouring through cookbooks, browsing the internet, even attempting a few different healthy ideas motivated by holiday flavors. 

But honestly... we just weren't feeling it. We are so inundated by peppermint this + Christmas spiced whatever-- that we just wanted something good to eat. Something normal, and delicious and that we didn't have to feel guilty about indulging in. So, after some trial and error, we came up with this creamy treat packed with protein and fiber to satisfy your sweet tooth and fill you up. It's a great breakfast, snack, or dessert. Perfect for curbing those impure holiday thoughts and keeping your fitness plan in check. 

And if you really need those holiday flavors...you can always stir in some cinnamon or peppermint oil. 

High Protein Pudding + Pumpkin

(ok, I KNOW there's pumpkin. And you're all like, WHY MORE PUMPKIN? It isn't Halloween or Thanksgiving anymore! The answer is, PUMPKIN IS AMAZING. It is so unbelievably good for you, and you can't taste it in this recipe. So just stop grumbling and eat this pudding in it's chocolatey wonder.)

Ingredients:

• 1 15-ounce can unsweetened pumpkin puree (not pie filling)
• ¼ cup unsweetened natural CACAO. Not cocoa! 
• ½ cup all-natural, sweetened chocolate protein powder (vegan or whey)
• 1 teaspoon vanilla extract
• ½ teaspoon ground cinnamon (OR MORE)
• ¾ cup almond milk or lowfat dairy milk
• Optional:a few drops of peppermint oil
• Optional: additional natural sweetener to taste ( stevia, honey, maple syrup---hopefully not all 3)

Method:

1. In a blender or food processor, process the pumpkin, cacao powder, protein powder, vanilla and cinnamon until smooth, pausing once or twice to scrape down the sides of the processor bowl or blender pitcher with a spatula.
2. Add half of the milk to the blender or processor; process until smooth, then scrape down sides, Add remaining milk; process until smooth. Taste  and add additional sweetener if so desired.
3. Scrape into a big container or into individual jars. Cover and chill at least 2 hours for it to thicken and flavors to set.

Enjoy and eat sweet for the holidays! 

Egg Nog

It's that time of year again. The time that boozy or not, we need a swig or Egg Nog. Because it's the holidays, and the mall is insane, and you have to buy things for people that they probably won't like, and your wallet is crying and oh wait, so are you. 

This week, we thought hey, let's help the people. They're going to the gym, they're trying their best to avoid too many slices of pie and keeping their eyes away from the buttered rolls and the cheese covered nightmare that someone's aunt made for yet another holiday party. Let's give the people a drink we said. 

A healthy one. 

And we know what you're thinking. "Healthy Egg Nog? That sounds worse than no Egg Nog." And you'd be wrong. Very wrong, because we very kindly taste-tested this recipe for you to make sure it was amazing. And after drinking a glass or 4, we know you'll be as pleased as punch (or egg nog) to throw this holiday treat down your gullet. (and keep your sanity)

This recipe calls for coconut milk, but almond milk works just the same. For a creamier treat add some canned coconut milk or almond milk coffee creamer. 

Coco Nog

Ingredients:

6 large eggs, separated

1 cup sugar

A pinch of salt

3 cups coconut milk (or almond)

2 cups coconut cream  (or coconut or almond milk coffee cream)

2 cups rum (or not. pick your poison)

Nutmeg and Cinnamon for serving

Method:

• Whisk egg yolks, sugar, and salt in a large punch bowl just until sugar is dissolved.
  Whisk in milk, cream, and rum. 
  Cover and chill egg nog base at least 2 hours.
• Just before serving, using an electric mixer, beat egg whites in a medium bowl until stiff peaks form. 
  Gently fold into egg nog base. 
  Finely grate nutmeg and cinnamon over as desired.
  
  
  Keep your holiday spirits up! 

10 Minute Turkey Salad + A GIVEAWAY

Need some ideas for all that extra turkey that are kind of exciting? That are a bit traditional but also a little peppy? Well here's a quick turkey salad recipe that is great for sandwiches/wraps/or eating all by its delicious self. Just snap together some ingredients that you already have on hand and you've got turkey dreams to spare. 

If you really over did it yesterday, then feel free to substitute Greek Yogurt for Mayonnaise in the recipe. The yogurt will give it a little bit of a tangy taste, so make sure to add slowly to recipe instead of all at once to adjust for taste. Making  turkey part of a salad is a great way to enjoy the fruits of yesterday's labors. Or, if you weren't the one who made the turkey (or heaven forbid, there ARE no leftovers) then feel free to substitute chicken or tunafish. Keep your energy up with healthy protein. 

10 Minute Turkey Salad

Ingredients:

1 lb. cooked and chopped turkey
1/2 c. dried cranberries
1/2 c. chopped pecans
3 tbsp. chopped parsley
1/2 c. good mayonnaise or greek yogurt
salt and pepper to taste
Dijon mustard

Method:

Toss all ingredients in a bowl and mix until well combined. Salt and pepper to taste. Done!

Now, for the GIVEAWAY:

So, the holidays can be rough. Lots of tempting foods, colder weather, less exercise, more people taking vacations at work can mean more work on your desk and more stress. Spending, spending, spending...

Why not do something for yourself? A gift for your health? Better yet, a free gift. 

Starting this week, sign up for a FREE fitness assessment with one of our Certified Personal Trainers and get entered in a drawing for a FREE massage. Drawings will be made weekly, so you have multiple chances to win. 

Give us a call or shoot us an email. 

Norton Fitness Website

Let's stay fit this holiday season! 

Don't Forget the STUFFING!

Mushroom Artichoke Stuffing. Say it with me: Mushroom. Artichoke. Stuffing. This is a far cry from your "stovetop". This isn't grocery store brand croutons with butter. This is real deal, almost meaty, stuffing with flavor, healthy vegetables, and pizazz. 

I said, PIZAZZ.

Now, I get it. You already like stuffing. You don't need to 'jazz it up'. It's perfectly fine the way it is. 

Except for the fact that it's not, and you do. 

Stuffing (or dressing if we're not actually 'stuffing' it into anything) is pretty easy to like. It's bread, and butter, and seasonings, and broth with a few vegetables MAYBE thrown in to make it a little less brown. But it could be so much more. By adding some mushrooms to give it a hearty, meaty texture, and some artichokes to punch up the flavor, you make this tired dish a bit more interesting and a lot more nutritious.

This recipe has few ingredients, it's easy to prepare and although stuffing is never  really healthy, per se, this recipe is definitely a few leaps in the right direction. (and it IS Thanksgiving, so, it's allowed.)

Mushroom Artichoke Stuffing

Gather:

1 1/2 cups unsalted chicken stock

2 eggs

12 oz toasted sourdough bread cubes. (cube and toast yourself!)

1 tbsp olive oil

12 oz mushrooms. (I recommend a mixture of crimini, porcini, oyster, and shiitake)

1 tbsp fresh thyme

9 oz artichokes (canned or thawed from frozen)

2 tsp fresh garlic, minced

1 oz shaved parmesan

Salt and Pepper to taste 

Method:

1. Combine 1 1/2 cups unsalted chicken stock and 2 eggs. Add 12 ounces toasted sourdough bread cubes.

2. Heat a large skillet over medium heat. Add olive oil. Sauté 12 ounces exotic mushroom blend and 1 tablespoon chopped fresh thyme 6 minutes. 

3. Add artichokes, minced garlic,  pepper, and salt; sauté 2 minutes. Stir into bread mixture.

4. Bake stuffing at 350° for 45 minutes in an 11 x 7-inch ­baking dish coated with cooking spray. Top with shaved Parmesan cheese after baking.

Now, try out that recipe, add it your repertoire. And remember, Norton Fitness is looking out for you, even on the fattest holidays. 

Roasted Bacon Brussels Sprouts

Take a moment to let that picture above really sink in. 

Brussels sprouts, delicious, roasted cruciferous vegetables filled with vitamins, minerals, and fiber---smothered in a generous covering of smoky, tasty, scrumptious bacon.  This paleo-friendly Thanksgiving recipe isn't too good to be true though. It's real, and it's really good. Now, wipe your drool, shove your tongue back into your mouth and read on for the recipe. 

Let's face it, Thanksgiving has a tendency to be a carb-fest nightmare of astronomical proportions. Pie crust, dinner rolls, mouth-watering mashed potatoes, more rolls, more pie crust, sugar-sugar-sugar. It's important then to find a way to make sure that the vegetables on offer are tempting enough to make it onto your plate. You could try this Root Vegetable Mash recipe, or, may I present: Roasted Bacon Brussels Sprouts.  All the health of the sprouts, roasted in the oven with a little bacon (PROTEIN, you guys!) served up on the Thanksgiving table to add a little variety to your plate of carbs. It's Paleo-friendly, easy to make, and a perfect new holiday tradition. 

Roasted Bacon Brussels Sprouts:

Gather:

• 1½ pounds Brussels sprouts
• 2-3 tablespoons melted coconut oil or coconut butter
• Kosher salt and pepper
• 4 bacon slices, diced
• Aged balsamic vinegar

Method:

Preheat oven to 400F

Trim the ends of the Brussels Sprouts, cutting off brown pieces. Then cut sprouts in half. 

Toss sprouts with melted coconut oil or coconut butter

Scatter sprouts evenly onto a foil lined baking sheet, making sure to keep them in one even layer. 

Sprinkle the diced bacon over and around the sprouts

Place the baking sheet in the oven for 30-35 minutes--stopping to flip the sprouts and bacon every 10 minutes to cook evenly.

Remove from oven and drizzle with balsamic vinegar. 

Voíla! The perfect side dish (PLUS BACON) for Thanksgiving, Christmas, Thursday night, Sunday Morning, Midnight Snack, Whatever. 

Check back next week for another Thanksgiving Healthy Recipe Hack to save your diet. 

Healthed Up Pumpkin Pie

We hope you're not tired of pumpkin yet! (How could you be? This is autumn, for goodness sake!)

Today's Thanksgiving inspired recipe, part of our November series on healthier versions of holiday recipes, (see last week's here) is for a Thanksgiving staple, Pumpkin Pie.  This version is creamy and sweet without using a lot of nasty oils and dairy. Instead, the recipe features oats, flax, coconut milk and a healthy dose of cinnamon--all healthy on their own and when combined create a dreamy version of the dessert you know and love. 

Make the pies ahead of time and freeze them, or if you are trying to avoid crusts completely this would be excellent as a thick mousse, pumpkin bars or even mini-pumpkin "muffins" baked in a tin. However you get your pumpkin pie fix this Thanksgiving holiday, this recipe is so tasty that you'll  be glad to replace the old standby. 

Ingredients:

• 1 can (15oz) pumpkin or sweet potato puree
• 1 (13.5oz) can full-fat coconut milk
• 1/4 cup rolled oats (20g)
• 2 tbsp ground flax
• 1/3 cup coconut sugar or brown sugar
• pinch pure stevia, or 2 tbsp extra brown sugar
• 2 tsp cinnamon
• 1 tsp pumpkin pie spice
• 1/2 tsp salt
• 1 tbsp pure vanilla extract

Method:
 Preheat oven to 400F. 
Blend all ingredients together until smooth.
Pour into a prepared pie crust  in a 10-inch round pan. 
Bake 27 minutes and allow to cool
Refrigerate at least 5 hours uncovered for the pie to thicken.

Holidays should be fun, delicious and shouldn't be a day of regret over "wrecking your diet". By making better decisions you can enjoy treats the whole season while staying on track. Check back next week for another holiday recipe that's probably better than the one you are used to using. (And PS, pumpkin pie is good for other times besides Thanksgiving. Like Sunday dinner, or...lunch on a Wednesday. Whatever.)

Root Vegetable Mash

Mashed potatoes are SO last autumn. 

Mashed root vegetables? Now, that's what is hot right now. As in piping hot, on the stove. With butter. And herbs. Hungry yet?

Ok, so Thanksgiving isn't here yet, but over the course of the next few weeks, we here at Norton want to give you some alternative recipes to either bring to your family dinner, or to help you prepare for the feast at your own house. First up, this delicious take on mashed potatoes. 

There is nothing wrong with potatoes, per se. They contribute to heart health, skin health, digestive health and aid in lessening inflammation and blood pressure among other things. So, potatoes are good. Slathering them with TONS of butter and milk and cheese or whatever is NOT good. Root vegetables and cruciferous vegetables hold a lot of the same benefits with the added bonus of Vitamin A in carrots, folate and vitamin C in parsnips, and the detoxification and antioxidants in cauliflower. Really, a nutrition powerhouse side-dish instead of the dairy filled nightmare you usually serve. Because the carrots and parsnips have a subtle, nutty taste, and the cauliflower has a creamy consistency when mashed, the dish is somehow more satisfying than just potatoes. 

Try it out, serve it up and if you really have to have some potatoes, throw a few in with the rest of the vegetables. The more vegetables, the merrier. 

Root Vegetable Mash

Ingredients: 

1 head of roasted garlic

4 tbsp coconut oil

1/2 onion coarsely chopped

5 medium parsnips, coarsely chopped

3 large carrots, coarsely chopped

1 small head of cauliflower, chopped

1/2 cup chicken or vegetable broth

1/2 cup water

sea salt to taste

black pepper to taste

miced chives or green onion (optional)

chopped rosemary (optional)

Method:

Roast the garlic using coconut oil. (Recipe for Roasting Garlic)

Melt three tbsp of coconut oil in a stock pot over medium heat, sautéing the onions until translucent.

As onions are cooking, cut all vegetables. 

Place all chopped veggies into the pot and add the roasted garlic.

Add the broth + water to the pot and bring contents to a steady boil.

Lower the heat to simmer, and cook uncovered for 25-30 minutes, or until vegetables are soft. 

Season to taste and add last tbsp of coconut oil.

Purée the mixture in a blender or using an immersion blender-- to whatever consistent suits you best. Like your mash smooth? Go for it. Like it chunky? That's all you, dude. 

Top with chives, green onions or rosemary (but not all three, gross)

Give this recipe a try. It's a great switch up on regular mashed potatoes, and is prepared much more healthfully. Feel free to add other root vegetables: rutabaga, yams, or a few regular potatoes. 

Enjoy, and see you back here next week for another healthy recipe to change up your Thanksgiving routine. 

Autumn Quiche

Quiche is a delightful food. A food group all its own, really. It effortlessly transitions from season to season, highlighting the fresh vegetables of the moment. And at no other part of the year is it more welcome than autumn. 

In our society, it is not unusual to find spring berries ripe in our grocery stores in December, or late summer carrots in early spring. We live in a connected world where everything is available all the time. Which  can be awesome. 

But, it's also in a way, unfortunate, because this convenience can hold us back from eating what is locally in season. Which is where all the nutrients are. ( and FLAVOR!) So this week's recipe focuses on the nutrition offered by seasonal vegetables, tucked into a Quiche that is just as satisfying at breakfast as it is for dinner, and healthy to boot.

Feel free to add or leave out any vegetables of your preference, and make the dish suited to your dietary needs. 

Gather:

1 pie crust (store bought is fine. Preferably a whole grain variety)

4 slices of bacon, diced (turkey bacon or ham will work also)

2 cups butternut squash, chopped

1 small vidalia onion, chopped

1 clove garlic, minced

6 eggs, (or 3 egg whites and 4 eggs)

3/4 cup milk or unsweetened almond milk

2 tbsp flour

1/2 tsp baking powder

1/2 tsp  sea salt

1/2 tsp ground pepper

3 handfuls of arugula, kale or spinach, chopped

4 oz of crumbled gorgonzola or goat cheese

Method:

-Preheat oven to 350 degrees F.

-Lay prepared pie crust in an ungreased pie plate. Bake for 5 minutes, then set aside.

-Cook bacon in a saute pan over medium-high heat until crispy, stirring occasionally. Remove from pan, leaving grease. Add butternut squash and onion to greased pan, and saute for 8-10 minutes, or until the onions are translucent and the squash is tender. Add garlic and saute for an additional minute.

-In a large bowl, whisk together eggs, flour, baking powder, milk, salt, and black pepper. Stir in  sauteed vegetables, greens of choice, cheese, and cooked bacon. Stir until well combined.

-Pour the quiche filling into crust, and smooth surface. Bake for 45-50 minutes, or until a toothpick inserted comes out clean.  Remove from the oven and allow the quiche to rest for at least 5 minutes. Slice and serve warm. Can be frozen.

This recipe is perfect for doubling and then freezing the extra quiche, (Hello, next week's dinner!) Feel free to play with the recipe and use the vegetables and flavors that are in season for you, as eating local + in season is an important part of nutrition wellness. 

Hunter Gatherer Stew

Autumn, hunting season and belly-filling foods seem to go together perfectly. Today's recipe is hearty, paleo-friendly and doesn't have too many ingredients. Throw it all together, simmer, and you have a hot dinner with protein, vegetables and the surprising burst of blueberry.

Yes, I said blueberry. And what an excellent way to get your antioxidants too. When the weather starts to change, for some reason we tend to consume less fruits and vegetables, and instead gravitate more towards heavy meats, gravies, potatoes and carbs. Not that there is anything wrong with any of the aforementioned foods, but a diet that is lacking in variety is a diet lacking in vitamins. It is important to incorporate as many different plant varieties into our cooking, all the year round.

Not only is the blueberry important nutritionally, but the sweet flavor mingles with the savory  in this recipe making for a complex, delicious stew. (If I do say so, myself.)

Gather:
2 lbs cubed beef (or meat of choice. Lean beef is best for the recipe though)
2 handfuls fresh blueberries (frozen is okay too, just make sure they are thawed)
1 tsp of butter
1 tbsp coconut oil
Salt + pepper + oregano + garlic to taste
2 cups baby carrots, sliced in half lengthwise
1 large onion, sliced
1 bunch of celery, chopped
1/2 cup red wine
Optional: beef broth and Worcestershire sauce.

Method:
1. Brown beef in skillet with coconut oil, simmer on medium with onions until onions are soft.
2. Add seasonings, carrots, celery, 1/2 cup of red wine, a splash of worcestershire sauce and  enough water (or beef broth) to mostly cover the meat and carrots.
3. Stew for 30 mins on medium heat
4. In the final 10 minutes, add berries with butter.
5. When carrots are cooked to fork tender, serve.

This recipe is quick while still tasting like a meal that's been stewing for hours. The flavor is rich and varied...perfect for fall.

Enjoy, and see you back here next week for another Autumn recipe to keep your fitness goals on track.

Easy Pumpkin Oatmeal

Mmmm Breakfast. So essential to your day, your diet and your energy levels. Starting off your day with a filling, healthy and nutritionally diverse breakfast can be an important step in your fitness goal success. 

As the seasons change, we start to crave different things though. Smoothies and shakes are awesome in the spring and summer, but autumn can bring about the desire for different flavors. Cinnamon, ginger and of course, pumpkin. (Obviously a favorite around here at Norton)

A hot breakfast can be a daunting task though. Who has time to make breakfast during the week? Especially when sleeping in sounds so much better. (Those 10 extra sleep minutes could be beneficial to your health!) Or maybe you need a quick bite because you just got back from an early workout and need to get out the door.  Whatever your situation, this recipe is perfect for people short on time...and who like waking up to a delicious smelling house. Gather the ingredients, put them in a bowl, stir, place in a crock-pot, add a little water around the bowl, and then turn on LOW before bed. You'll awake to a perfect autumn breakfast, that will keep you full well past lunch.

Gather:

1. 1 cup  steel cut oats (Not instant!)
2. 1 cup pumpkin puree (not pie filling!)
3. 3 cups water
4. 2 tsp. vanilla extract
5. 1 tsp. pumpkin pie spice
6. 2 tsp. cinnamon, ground
7. 1 tsp stevia (to taste), optional
8. 1/3 cup chia seeds
9. 1 pinch salt

Method:

1. In a bowl that will fit in your crockpot, add all of your ingredients and stir. Place the bowl in the crockpot and than fill the crockpot with water until the water comes up at least half way of that inner bowl. Set the your crockpot on low for 8 hours.
2. After the 8 hours, spoon into your bowl and top with your choice honey, maple syrup, coconut butter or oil, cranberries, dried cherries, pumpkin seeds, or nuts.

Note: It is important to place a bowl into the crockpot, and cook the oatmeal in that bowl instead of just the crockpot. This prevents the oatmeal from overcooking/overheating and sticking to the sides of the pot. Keeping it within the inner bowl seems to help lock in moisture also. 

Enjoy eating that pumpkin for breakfast!

Pumpkin Protein Fudge

Yes, you read that title correctly. The following recipe is a guilt-free, delicious, protein-rich and fiber dense PUMPKIN FUDGE. Before you even make it, let me just say, you're welcome. You are so very welcome, and later we can think of a way for you to pay me back for the wonderful thing I just did for you by making this recipe. 

It's fall, and for some reason, as the temperatures begin to dip, sweets start sounding, well, a little sweeter. Our sweet tooth is in over drive with the idea of pumpkin rolls and pumpkin pies and pecan bars and all kinds of dental rotting goodness. So what if you had a recipe for something to satisfy your craving, while still keeping that diet and exercise plan on track? Win-win, right?

Well, then, without further adieu:

Gather:

• 1 cup pumpkin puree
• 3 tbsp coconut oil
• 3 tbsp natural almond butter
• 4 tbsp unsweetened almond milk
• ½ banana
• 1 scoop vanilla protein powder 
• 1 heaping tsp cinnamon
• ½ tsp pumpkin pie spice
• 3 packets stevia --- or you could also use 2 Tbsp of coconut palm sugar, or 2 Tbsp of pure maple syrup 

Method:

• Heat coconut oil in a saucepan at medium heat. Add in pumpkin puree and sautee until warmed (about 3 minutes).
• Meanwhile, in a bowl mix together almond butter, stevia, banana, and almond milk. (The mixture may be a little clumpy from the banana but that is fine!)
• Add the almond butter mixture to the saucepan with the pumpkin and oil and stir together.
• Stir in the cinnamon, pumpkin pie spice, and protein powder.
• Transfer the entire mixture to a food processor or blender and process/blend until smooth.
• Pour the mixture into a muffin mold/brownie pan/cake pan and garnish with cinnamon. (I used a silicone muffin mold which makes it very easy to pop the fudge out when it's done, alternatively you can make these into bars by using a brownie pan)
• Freeze for at least 1 hour, or until firm.

That's it. Whip up a batch this weekend and you can send thank you notes right to the Norton P.O. Box. Have a great day and be well!

Turkey + Pumpkin Chili

As promised, we continue on with our pumpkin inspired meals + treats over the next few weeks. Today, we are featuring a tasty, hearty, warming pumpkin chili recipe that is slow-cooker approved, so you can just mix the ingredients, pour them in, and have a healthy and filling dinner waiting at the end of the work day. 

Does anything say fall like a bowl of chili? There's the warmth, the heat of the spices, and the mixture of the vegetables, beans, and meat that seems to be utterly satisfying when the temperatures are starting to dip, (even here in Houston!). 

Most chili recipes that use pumpkin call for pureed pumpkin, but this one is different in that fresh is preferred. The pumpkin then, acts like any other squash in this recipe, cooking down to a delicious, complex flavor that's something like butternut, but with a slightly nuttier flavor.

Gather:

1 tbsp olive oil

1 lb ground turkey (the less fat the better)

1 onion chopped

28 oz can of diced tomatoes

2 cups cubed FRESH pumpkin 

15 oz can of kidney beans

15 oz can of pinto beans

2 tbsp pumpkin pie spice

1 tsp chili powder

2 tbsp cumin

Method:

1. Heat olive oil in a large soup pot over medium heat.  Brown the turkey  stirring often, until it is crumbly and no longer pink, about 10 minutes. Drain and discard any fat.
2. Transfer turkey to a slow cooker and stir in diced tomatoes, pumpkin,  beans, brown sugar,  and all spices. Set cooker to Low, cover, and cook until pumpkin is tender and has started to break apart, at least 3 hours.
3. Season with salt and pepper to taste, and serve with avocado and cilantro. 

Paleo Pumpkin Smoothie

It's September, so it's officially acceptable to bust out the fall flavors. Especially everyone's favorite...pumpkin. But, it's nice to have an excuse to start using pumpkin in everything, because it is an extremely healthy addition to your diet. 

Pumpkin can aid in weight loss, keep your eyesight sharp, reduce your cancer risks and is good for your heart. There are tons of health benefits of pumpkins, and so over the next few weeks we are gong to offer some recipes that have sneaky and not-so-sneaky pumpkin flavors to keep your fitness and nutrition on point as the weather dips a little cooler. 

This week's recipe is a go-to, anytime smoothie that is quick, easy, drinks like a dessert but has the vitamins and minerals your body needs to run. 

Paleo Pumpkin Smoothie

Gather: 

•        ½ cup pure organic pumpkin (NOT pumpkin pie filling)
•        1 cup unsweetened almond milk
•        ½ frozen banana
•        ½ tablespoons maple syrup (or Raw Local Honey)
•        ½ teaspoon vanilla extract
•        1 teaspoon cinnamon 
•        1/8 teaspoon ginger
•        1/8 teaspoon nutmeg
•        1/8 teaspoon ground cloves
•        1/8 teaspoon allspice   (or, just use pumpkin pie spice, which combines all of the above spices.) 
•        1/2 cup ice (or more…depending on how smoothie-like you like your drink)  

Method: Add all ingredients to blender and pulse until smooth. A scoop or two of vanilla or chai protein powder would be a great addition if you want to make your smoothie a little more calorie dense. 

Let's kick this season off right, by being conscious of our food choices and and staying vigilant about our goals. 

See you back here next week with another delicious pumpkin recipe. 

Crustless Quiche

This week: you guessed it! Another delicious zucchini recipe. This one combines the flavors of a savory quiche without the added carbs and calories of a crust. This recipe is quick, easy, and a great way integrate a lot of vegetables into one dish--the perfect "garden cleaner" for all of the vegetables in your backyard or in your fridge that you need to use before they spoil. 

Getting all of your servings of vegetables in can be tricky, and so recipes like this are vital to keeping our health and nutrition where they need to be. Plus, it keeps this dish fresh, since you are always using just slightly different ingredients to flavor it. 

Gather:

1.5 cups of sliced yellow squash

1.5-2 cups of sliced Zucchini 

1 bell pepper (any color) cubed

2 roasted garlic cloves

1 tbsp fresh chopped thyme (or dried)

3 large whole eggs and 

3 egg whites

3/4 cup skim or unflavored almond milk

1 tsp salt

.5 tsp pepper

2/3 cup cheese (we prefer feta, or goat with this recipe, but any kind of shredded or crumbled cheese will do.)

2 tbsp grated parmesan

Method:

1. Heat a large skillet over medium-high heat. Spray with nonstick spray and add sliced squash and zucchini, chopped pepper, roasted garlic, and thyme.

Stirring the mixture frequently, cook for 6-7 minutes or until veggies are tender. Spoon into a bowl and allow to cool as you prepare the eggs.

2. Preheat oven to 350F degrees. Spray a 9-inch pie pan or square pan with nonstick spray (preferably coconut oil spray)

3. In a large bowl, whisk together the eggs, egg whites, milk, salt, and pepper  until combined. Pour veggies evenly into pan. Top with shredded cheese, then pour the egg mixture on top. Sprinkle with grated parmesan cheese.

4. Bake for 45 minutes or until filling is set, and a fork pressed into the middle comes out clean.

5.  Cool for 10 minutes on a wire rack before slicing and serving.The quiche also makes grey leftovers.

If you make two of these at a time, one can be frozen, or can be used as make-aherad lunches throughout the week.