healthy dinner

Healthy Fall Dinner Ideas!

Good morning sweet friends!

What a high energy week in the studio! Thank you!  Each of you are working so hard and we know that you are preparing for the Holiday Extravaganza! Weigh-in's for the contest start next week! With the holidays approaching, you may need this weekend to relax, and enjoy a delicious home-cooked  fall meal.  Cherish these times. Family meals are can be a time when you can learn what’s going on in everyone’s lives, when you can spark up a fun conversation, and just enjoy sweet company!


When it comes to a delicious fall dinner, when in doubt we say "roast it"!  We love to roast those somewhat strange veggies you may find in your veggie box or at your local grocery store. Roasting veggies brings out the natural sweetness and intensifies natural flavors and allows fresh vegetables to brown, caramelize, and become crispy- YUM... I'm getting hungry!  Here are a few delicious, health fall dinner ideas for your weekend.  Enjoy! 


Delicious Maple Dijon Chicken

Serves 4

  • 4 boneless, skinless chicken breasts
  • 1/2 cup Dijon mustard
  • 1/4 cup maple syrup
  • 1 tablespoon red wine vinegar
  • Salt & pepper
  • Rosemary

Directions:

  1. Preheat oven to 375 degrees. In a small bowl, mix together mustard, syrup, and vinegar.
  2. Place chicken breasts into 9×13 greased baking dish. Season with salt & lots of pepper.
  3. Pour mustard mixture over chicken.
  4. Bake for about 30-40 minutes, or until meat thermometer reads 165 degrees.
  5. Season with chopped rosemary. And prepare for people to ask you to make it again!

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Greek Turkey Burgers

  • 16 ounces 93% lean ground turkey
  • 1/4 cup whole-wheat breadcrumbs
  • 1/4 cup feta cheese, crumbled
  • 1 egg white
  • 1 tablespoon chopped mint
  • 1 tablespoon dried oregano
  • 1/4 teaspoon black pepper
  • Cooking spray

Directions:

  1. ix all ingredients until just combined. 
  2. Coat a nonstick skillet with cooking spray and place over medium heat. 
  3. Divide the meat mixture into 4 round balls. 
  4. Flatten the burgers with your hand and press your thumb in the center of each burger (this keeps the meat from rising too high as it cooks)
  5. Cook the burgers 5-6 minutes per side, flipping once, until internal temperature reaches 165 degrees F.

Maple Roasted Sweet Potatoes

  • 4 small sweet potatoes (or 2 large), peeled & cut into 1-inch cubes
  • 1/4 cup  maple syrup, divided
  • 1/4 cup extra-virgin olive oil, divided
  • 2 teaspoons kosher salt, plus more for seasoning
  • 1 teaspoon freshly ground black pepper, plus more for seasoning
  • 4 large shallots, peeled and thinly sliced (optional)
  • 2 tablespoons balsamic vinegar

Directions:

  1. Preheat the oven to 400 degrees F.
  2. In a large bowl add the sweet potatoes, 2 tablespoons of the maple syrup, 2 tablespoons of the olive oil, 2 teaspoons salt and 1 teaspoon pepper. Mix to evenly coat the potatoes and arrange on a sheet tray. Roast until caramelized, golden brown and soft, about 20 to 30 minutes. Be sure to check them after 15 minutes and stir, if needed.
  3. Meanwhile, in a large skillet over medium-low heat, add the remaining 2 tablespoons of olive oil and the sliced shallots and saute until they start to caramelize, about 5 minutes Add the remaining 2 tablespoons of maple syrup and balsamic vinegar. Season with salt and pepper, to taste. Lower heat to medium and cook until golden brown and caramelized, about 5 minutes. Add water, 1 tablespoon at a time, if the pan becomes dry.
  4. Add the roasted sweet potato cubes to the caramelized shallots and transfer to a warm serving dish.

roasted-brussels-sprouts-with-sweet-chili-sauce-recipe-9562.jpg

Roasted Brussels Sprouts

  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons good olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground  black pepper

Directions:

  1. Preheat oven to 400 degrees F.
  2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Chop off ends & cut in half.
  3. Mix them in a bowl with the olive oil, salt and pepper.
  4. Pour them on a sheet pan and roast for 25-35 minutes, until crisp on the outside and tender on the inside. Helpful to put the cut side facing down on the pan.
  5. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

Continue to honor your body this weekend by putting in season, nutrient dense vegetables on your dinner plate! We would love to have you sweat and get those muscles toned before the game, join us 8 AM on Saturday morning! You can find more recipes, workouts, and inspiration on our TransFit app

We will be offering a 4 week session of 4th grade girls and Middle School Girls sessions starting next Wednesday. Please sign up your daughter on Mind Body or the TransFit app

We look forward to seeing you in the studio! 

Blessings, 

Team TransFit