Delicious Spring Recipes to refresh your healthy menu!

Happy Friday sweet  friends! 

I don't know about you but I can't wait for spring!  This warm weather sure makes it feel like a  refreshing new season! To go with all of this beautiful weather, we wanted to feature one of our good friends and client, Gena Knox and some unbelievably good spring recipes from her cookbooks Southern My Way. Gena is  a mother of three beautiful children, founder of Fire and Flavor, author of 3 cookbooks and she has been a faithful TransFit client since it's inception! Gena's work ethic in the studio and outside the studio are so inspiring! Thank you Gena for being such a devoted, hard working woman who truly embodies whole body health and lives a healthy lifestyle! Your family will enjoy these delicious recipes and you will feel great about eating quick healthy home cooked meals! 

Grilled Chicken

with strawberry feta salsa

The key to this versatile salsa is choosing a fruit or vegetable that’s at the peak of its season.  During the hot summer months, I love using fresh peaches or watermelon; in fall and winter, roasted sweet potatoes make a perfect substitute. 

PREP TIME 10 minutes

COOK TIME 25 minutes

YIELD 4 servings


2 cups fresh strawberries, hulled and quartered

½ cup finely chopped sweet onion

2 tablespoons lime juice

¼ cup crumbled feta cheese

2 teaspoons olive oil

1 avocado, peeled and diced


1 tablespoon olive oil

2 teaspoons lime juice

4 (6- to 8- ounce) boneless, skinless chicken breast halves

FIRST  In a medium bowl, combine strawberries, onion, lime juice, feta, and oil; set aside. 

NEXTPreheat grill or grill pan to medium heat. In a large bowl, whisk together 1 tablespoon olive oil and 2 teaspoons lime juice and season with salt and pepper.  Add chicken breasts and toss to coat.  Grill chicken for 6 minutes per side or until meat thermometer reads 165° F. Loosely cover chicken with foil and let it rest for 5 minutes.

LAST Add chopped avocado to salsa and season with salt and pepper; toss gently. Top chicken with salsa and serve.

Spring Vegetable, Chicken and Orzo Soup

Early spring in the South is unpredictable. Just when spireas and azaleas bloom and we are gearing up for the Masters Golf Tournament, a cold snap will hit. This soup is full of spring color and flavors, but it’s comforting and warm on a cool, damp day.

Prep Time:  15 minutes
Cook Time:  25 minutes

Yields:  4 to 6 servings

1 tablespoon olive oil

1 medium Vidalia onion, chopped (about 2 cups)

2 carrots, sliced ¼ inch thick (about 1 cup)

1 celery rib, sliced ¼ inch thick

2 sprigs fresh thyme

½ cup white wine

6 cups homemade or store-bought low-sodium chicken stock

2 egg yolks

3 tablespoons fresh lemon juice, divided

2 cups poached or roasted chicken, shredded (see From My Kitchen, below)

¾ cup uncooked orzo pasta

¼ pound asparagus, cut into 1-inch pieces (1 cup)

½ cup fresh or frozen green peas

1 tablespoon tarragon, finely chopped

½ teaspoon fresh lemon zest

FIRSTHeat oil in a large stockpot over medium heat. Add onion, carrots and celery and sauté until tender, stirring often, about 5 minutes. Add thyme and wine and cook about 1 minute. Stir in stock and bring to a boil. 

NEXTWhile stock comes to a boil, whisk egg yolks and 2 tablespoons lemon juice in a small bowl. Ladle ½ cup of hot stock mixture into yolks, whisking constantly. Slowly whisk warmed egg mixture into soup. Reduce heat and simmer 10 minutes. Stir in chicken and orzo and cook until pasta is al dente, about 5 minutes. 

LASTAdd asparagus and peas and continue cooking until asparagus is bright green, about 1 more minute. Stir in remaining 1 tablespoon lemon juice, tarragon and zest. Season with salt and freshly ground black pepper to taste.

Asparagus Soup with Lemon Cream 

This simple soup incorporates all my favorite spring flavors: Vidalia onions, mint, and lemon.

PREP TIME 10 minutes
COOK TIME 15 minutes
YIELDS 6 servings


1 tablespoon butter

¾ cup finely chopped shallots

1 celery rib, chopped

2 pounds thin asparagus (2 bunches)

2 ½ cups vegetable or chicken stock

1 tablespoon fresh lemon juice

¼ teaspoon cayenne pepper or to taste

2 tablespoons mint, finely chopped

1 cup milk

Lemon Cream

½ cup sour cream

2 teaspoons lemon juice

½ teaspoon lemon zest

FIRST Heat butter in a large saucepan over medium heat. Add shallots and celery and sauté until tender, about 5 minutes. Add asparagus and a pinch of salt and sauté for an additional 3 minutes or until asparagus is bright green.

NEXT Add stock and simmer until asparagus is tender, about 5 minutes. Add lemon juice, cayenne, and mint. Working in batches, puree soup with a blender, or use a soup emulsifier.  Add enough milk to reach desired consistency; season to taste with salt and pepper. 

LAST In a small bowl, combine sour cream, lemon juice, and zest. Ladle soup into 6 bowls and top each with a dollop of lemon cream. Drizzle with olive oil if desired. 

Enjoy these delicious recipes, sweet friends! If you want more, you can find her cookbook here! Southern My Way: Food & Family

Friends don't forget about the Live Transformed middle school, high school and college programs beginning March 21!! We would love to have you or your sweet girl in our studio for 6 weeks learning all about whole body health and working out together twice a week! 

Click HERE for the link to sign up! 

Also... be on the lookout for our newest TransFit program the last 5 days of March!!! 

This 5 day journey will refresh your body and provide you with accountability on a whole new level! Walk alongside fellow women as you seek to revitalize your body and get on track to developing new, healthy habits. It's just 5 days - are you up to the challenge to taking charge of your health: body, mind and spirit?  We believe in you! 

Have a wonderful weekend, friends! Enjoy the beautiful weather with friends and family.
— Team TransFit