Category Archives: Recipes

Make your own Harvest Bowls

โฃโฃThis was such an easy dinner option and perfect for all the fall vibes!
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๐˜๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
๐Ÿƒ Greens Base (๐˜ฃ๐˜ข๐˜ฃ๐˜บ ๐˜ด๐˜ฑ๐˜ช๐˜ฏ๐˜ข๐˜ค๐˜ฉ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ข๐˜ณ๐˜ถ๐˜จ๐˜ถ๐˜ญ๐˜ข ๐˜ข๐˜ณ๐˜ฆ ๐˜ต๐˜ธ๐˜ฐ ๐˜ฐ๐˜ง ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ๐˜ด) โฃ
๐Ÿ  roasted squash or sweet potatoes (๐˜ธ๐˜ฆ ๐˜ถ๐˜ด๐˜ฆ๐˜ฅ ๐˜ฅ๐˜ฆ๐˜ญ๐˜ช๐˜ค๐˜ข๐˜ต๐˜ข) โฃ
๐Ÿฅ• veggies of your choice (๐˜ธ๐˜ฆ ๐˜ด๐˜ญ๐˜ช๐˜ค๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ ๐˜ค๐˜ถ๐˜ค๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฉ๐˜ณ๐˜ฆ๐˜ฅ๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ค๐˜ข๐˜ณ๐˜ณ๐˜ฐ๐˜ต๐˜ด ๐˜ข๐˜ณ๐˜ฆ ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ต๐˜ฐ๐˜ฐ) โฃ
๐Ÿ— roasted chicken โฃ
๐ŸŽ diced apples (๐˜ ๐˜ญ๐˜ฐ๐˜ท๐˜ฆ ๐˜”๐˜ข๐˜ค๐˜ช๐˜ฏ๐˜ต๐˜ฐ๐˜ด๐˜ฉ) โฃ
๐Ÿง€ goat cheese โฃ
๐Ÿš optional grain (๐˜ฒ๐˜ถ๐˜ช๐˜ฏ๐˜ฐ๐˜ข ๐˜ช๐˜ด ๐˜ฎ๐˜บ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ณ๐˜ช๐˜ต๐˜ฆ) โฃ
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Toss with some lemon juice or your favorite dressing (๐˜ˆ๐˜Š๐˜, ๐˜ฐ๐˜ญ๐˜ช๐˜ท๐˜ฆ ๐˜ฐ๐˜ช๐˜ญ, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ญ๐˜ฆ๐˜ฎ๐˜ฐ๐˜ฏ ๐˜ซ๐˜ถ๐˜ช๐˜ค๐˜ฆ ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ณ๐˜ฆ๐˜ข๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฃ๐˜ฐ) and enjoy ๐Ÿฅ—โฃ
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Whatโ€™s your go-to fall meal?
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Turkey Chili

This recipe was so easy to make and a great mix of carbs, proteins, and fats for a well balanced meal. It’s perfect for meal prep and freezes great for future lunches or dinners during busy weeks. โฃ
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๐ˆ๐ง๐ ๐ซ๐ž๐๐ข๐ž๐ง๐ญ๐ฌ: โฃ
1 lb 93% lean ground turkey โฃ
2 small zucchinisโฃ
3 small bell peppersโฃ
1 can of tomato paste โฃ
1 28 oz can of diced tomatoesโฃ
1 28 oz can of crushed tomatoesโฃ
1 can of black beans. โฃ
1 Packet Trader Joe’s Taco Seasoningโฃ
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๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง๐ฌ: โฃ
Brown your ground turkey in a soup pan (๐˜ ๐˜ด๐˜ฑ๐˜ณ๐˜ข๐˜บ๐˜ฆ๐˜ฅ ๐˜ช๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ข๐˜ท๐˜ฐ๐˜ค๐˜ข๐˜ฅ๐˜ฐ ๐˜ฐ๐˜ช๐˜ญ). โฃ
Add in your diced zucchini and bell peppers. (๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ข๐˜ฅ๐˜ฅ ๐˜ช๐˜ฏ ๐˜ข๐˜ฏ๐˜บ ๐˜ข๐˜ฅ๐˜ฅ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ข๐˜ญ ๐˜ท๐˜ฆ๐˜จ๐˜จ๐˜ช๐˜ฆ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ) โฃ
Let simmer until veggies are mostly cooked through. โฃ
Add in your tomato paste, diced tomatoes, and crushed tomatoes and let sit on low for another 5 minutes or so. โฃ
Lastly, stir in 1 can of rinsed and drained black beans. โฃ
๐˜๐˜ฆ๐˜ณ๐˜ฆ’๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ฆ๐˜ค๐˜ณ๐˜ฆ๐˜ต: for seasoning I used 1/2 packet of Trader Joe’s Taco Seasoning. That’s it! โฃ
Let it simmer until youโ€™re ready to eat. โฃ
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It makes a ton so feel free to cut back on the ingredients if youโ€™re serving less. โฃ
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๐˜”๐˜ข๐˜ฌ๐˜ฆ๐˜ด ๐Ÿพ ๐˜š๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด โฃ
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I saved the recipe on My Fitness Pal as well. Track it by searching for daniellegracep Turkey Chili. Tag me if you try it! โฃ
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๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ฉ๐ซ๐ž๐ฉ ๐š๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค? ๐—ช๐ก๐š๐ญ’๐ฌ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐ข๐ง๐ง๐ž๐ซ ๐ฆ๐ž๐ง๐ฎ ๐ญ๐ก๐ข๐ฌ ๐ฐ๐ž๐ž๐ค? โฃ

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ย 

Pumpkin Oat Bake

 

This recipe is protein packed and perfect to meal prep for the week.ย 

I find these way more filling than regular oats thanks to the addition of pumpkin for fiber and egg whites for protein.ย 

The longer you bake them the thicker and more cake-like they get.ย 

Ingredients:ย 

  • 30 grams oats
  • 45 grams pumpkin
  • 1/4 cup waterย 
  • 160 grams liquid egg whitesย 
  • Cinnamonย 
  • Pure vanilla extractย 
  • Pumpkin pie spiceย 
  • Stevia (optional)ย 

Directions:ย 

Mix together 30 grams of oats, 45 grams of pumpkin and ยผ cup of water and microwave 90 seconds on high.ย 

Stir in your egg whites, cinnamon, vanilla, spices, and stevia if you want it. Microwave on 70% power for 3 and a half minutes.

Transfer to your meal prep container, and microwave once more for about 3 minutes at full power, this is where it will get cakey and thicken up. Let cool completely.

Save for later & tag me if you give them a try.ย 

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4 Ingredient Peanut Butter Lava Mug Cake

This is the simplest recipe ever and is the perfect sweet tooth fix!!

So simple, mix together 1 scoop vegan chocolate protein, 46 grams of liquid egg whites, 1/2 tsp baking powder, and enough water to get you to batter consistency.

Pour half of your batter in a mug sprayed with coconut oil, drop in 10 grams of nut butter (you can use any you like) then top with the rest of your batter.

Microwave on high 90 seconds & enjoy ๐Ÿซ SAVE for later & tag me if you try! I used Shakeology as my protein and I love it because it gives you so much more than just a protein boost. You can learn more about it’s benefits here!

Do you have a sweet tooth or a salty tooth?

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Low FODMAP Butternut Chicken “Chili”

This wasn’t your traditional chili and reminded me more of a stew but it is low FODMAP friendly which essentially means perfect for a sensitive stomach!

I got the recipe from Katie Crokus here:ย https://www.instagram.com/p/CH0ypNrAsHx/
But made some changes to amounts and ingredients.
Here’s how I made it…
In a large pot on the stove sprayed with cooking spray, saute over medium heat:
200g celeryโ €
450g cubed butternut squash (I used fresh but bought a prechopped)โ €
300g diced bell peppers
Salt and 1 tsp turmeric
1 cup low sodium organic chicken broth
Once the veggies begin to soften, stir in 8.5 oz shredded rotisserie chicken, another 1 cup of chicken broth, and a sprinkle of Italian seasoning blend.
Stir in a 14.5 oz can of petite diced tomatoes.
Simmer until squash is soft, about 30 min.โ €
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Remove heat and stir in:โ €
4 cups fresh baby spinachโ €
4 tbs. whipped cream cheese
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After doing this I let it sit on low another 30 minutes or so! It made about 4 servings and was delicious!!
Who else craves comfort foods this time of year?!
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