WORKOUT:
THE DECENT
25 min workout (Abs, Legs)
Do you remember the Ascent workout in the subscription welcome email? Well, this week we are coming down that mountain with the DECENT workout. The workouts start out tough and get easier and easier.
RECIPES:
Below is an overview of this week’s recipes, followed by a comprehensive Grocery List with all the items you need to make each meal as well as the recipe card for each meal.
** expand the recipes below for instructions & individual recipe ingredients**
Ground Turkey & Pumpkin Chili
Ingredients
- 1 1/2 lb Ground Turkey
- 1 8-oz pack Tri Pepper Mix
- 1 8-oz pack Chopped Onion
- 2 tbsp Minced Garlic
- 2 tbsp Olive Oil
- 1 1/2 envelope Chili Seasoning Mix
- 2 14.5 oz cans Diced Tomatoes
- 1 15-oz can Pure Pumpkin
- 1 15.5-oz can Cannellini Beans rinsed and drained
- 1 cup Chicken Broth
Instructions
- Cook turkey, pepper mix, onion, and garlic in hot oil in a Dutch oven over medium-high heat for 12 minutes. Stir in seasoning mix.
- Add tomatoes, pumpkin, beans, and broth; bring to a boil over high heat. Reduce heat, cover and simmer for 15 minutes.
- Season with salt, if desired. Garnish, if desired.
Notes
Garnish with sour cream, sliced green onions, and shredded cheese if desired
Nutrition
Calories: 180kcalCarbohydrates: 2gProtein: 28gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 62mgSodium: 70mgPotassium: 387mgFiber: 0.2gSugar: 0.1gVitamin A: 187IUVitamin C: 1mgCalcium: 11mgIron: 1mg
Tried this recipe?Let us know how it was!
Green Bean and Crispy Shallot Casserole
Ingredients
- 4 shallots thinly sliced into rings
- 3/4 cup almond flour divided
- vegetable oil for frying
- 1/2 cup grass-fed butter divided
- 1 8-oz pack sliced mushrooms
- 1 cup onion chopped
- 4 8-oz pack green beans
Instructions
- Cook shallots in hot oil 2 to 3 minutes or until browned and crisp; drain on paper towels.
- Preheat the oven to 350F. Melt 6 tbsp of grass fed butter in a large Dutch oven over medium heat; add mushrooms and onion. Cook, stirring occasionally, until vegetables are tender.
- Add 1/4 cup flour; cook, stirring constantly, 2 minutes. Add milk; bring to a boil, reduce heat, and simmer until mixture is very thick.
- Meanwhile, cook green beans in microwave according to package instructions; place in a lightly greased 13"x9" baking dish. Spoon mushroom mixture over green beans.
- Melt 2 tbsp of grass fed butter in a microwave-safe bowl, and drizzle over. Bake 30 minutes; sprinkle with crispy shallots, and bake 10 minutes longer.
Nutrition
Calories: 143kcalCarbohydrates: 5gProtein: 2gFat: 13gSaturated Fat: 6gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 2gTrans Fat: 0.4gCholesterol: 24mgSodium: 75mgPotassium: 61mgFiber: 1gSugar: 2gVitamin A: 287IUVitamin C: 2mgCalcium: 28mgIron: 0.5mg
Tried this recipe?Let us know how it was!
Lemon-Roasted Brussels and Radishes
Ingredients
- 1 lb radishes halved
- 2 lb brussel sprouts halved
- 3 tbsp olive oil
- 1 lemon
- 1 tbsp fresh sage minced
Instructions
- Preheat oven to 425F. Toss together radishes, Brussel sprouts, and oil on a large lightly greased rimmed baking sheet; spread in a single layer. Season lightly with salt and pepper; if desired.
- Bake 25 minutes or until vegetables are browned and tender. Grate zest and squeeze juice from lemon over vegetables. Sprinkle with sage; toss.
Nutrition
Serving: 8gCalories: 109kcalCarbohydrates: 13gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 51mgPotassium: 595mgFiber: 6gSugar: 4gVitamin A: 862IUVitamin C: 112mgCalcium: 70mgIron: 2mg
Tried this recipe?Let us know how it was!
Blue Cheese & Sausage Stuffed Mushrooms
Ingredients
- 1/2 lb ground sweet Italian sausage
- 1/2 cup onion chopped
- 1 6-oz pack spinach chopped
- 1/2 8-oz block cream cheese softened
- 3/4 cup crumbled blue cheese
- 4 8-oz pack whole mushrooms stem removed
Instructions
- Cook sausage and onion in a skillet over medium heat until sausage is browned and crumbly; drain and return to skillet.
- Gradually add spinach to skillet; cook over medium heat until spinach is wilted. Add cream cheese, stirring until blended. Stir in blue cheese.
- Preheat oven to 400F. Spoon sausage mixture into mushroom caps. Place on a lightly greased rimmed baking sheet. Bake 15 to 20 minutes or until mushrooms are tender.
Nutrition
Calories: 196kcalCarbohydrates: 2gProtein: 9gFat: 17gSaturated Fat: 7gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 41mgSodium: 471mgPotassium: 161mgFiber: 0.2gSugar: 1gVitamin A: 146IUVitamin C: 2mgCalcium: 99mgIron: 1mg
Tried this recipe?Let us know how it was!
Cauliflower Hash
Ingredients
- 2 5-oz pack mild Italian turkey sausage links casing removed
- 1 onion
- 1 12-oz pack chopped cauliflower
- 1 red bell pepper cut into bite sized pieces
- 1/2 cup shredded reduce-fat cheddar cheese
- 1 tsp steak seasoning
- 4 large eggs
- 2 green onions chopped
Instructions
- Cook Sausage in a large skillet over medium-high heat 6 minutes or until browned and crumbly.
- Add onion to skillet; cook 2 to 3 minutes or until just tender. Add cauliflower and bell pepper. Cook 5 to 8 minutes or until vegetables are tender. Stir in cheese and seasoning.
- Make 4 indentions in cauliflower mixture. Crack 1 egg into each indentation; cook, covered, 2 minutes or until egg whites are set and yolks are desired doneness.
- sprinkle with green onions.
Nutrition
Calories: 106kcalCarbohydrates: 10gProtein: 6gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 3mgSodium: 96mgPotassium: 183mgFiber: 5gSugar: 3gVitamin A: 1041IUVitamin C: 42mgCalcium: 152mgIron: 1mg
Tried this recipe?Let us know how it was!
BLOG:
As soon as the sun sets on Halloween night, its full steam ahead into holiday season. For most this means Christmas. Stores already have Christmas items on display in mid-October, with the music to match the first day of November. Inboxes and mailboxes are full of holiday sales and specials, all efforts to get us into the spirit of giving… and yet in the mist of all this “holiday” cheer, we often forget about the other giving holiday… the one where we GIVE Thanks. Read more>>>
