Healthy Recipe, Pumpkin Veggie Burger
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  1. Healthy Recipe, Pumpkin Veggie Burger

    A light and flavorful pumpkin veggie burger with white beans and quinoa. Both vegan and gluten-free and bursting with fresh fall flavors like sage and rosemary. Quinoa flour and gluten-free breadcrumbs imitate the burger consistency.  Makes six servings of 187 calories each.

    Ingredients

    • 2 cups boiled cubed pumpkin
    • 1 can white beans rinsed and drained
    • 1 head oven-roasted garlic
    • 1 tablespoon chia seeds
    • 1 teaspoon salt
    • 1 tablespoon chopped fresh sage
    • 1 teaspoon chopped fresh rosemary
    • 1 cup cooked quinoa
    • 1/2 cup diced red onion
    • 1/2 cup quinoa flour
    • 1/2 cup gluten-free panko breadcrumbs plus more for dredging
    • 2 tablespoon coconut oil more as needed for cooking

    Instructions

    1. In a food processor combine pumpkin, white beans, garlic, chia, salt, sage, and rosemary. Pulse a few times until everything is broken up and mixed.
    2. Place mixture in a large bowl and add quinoa, red onion, quinoa flour, and gluten-free panko. Mix until smooth.
    3. Freeze mixture for 30 minutes (to help the patties firm up and stay together while cooking).
    4. Heat coconut oil in a large pan and form a large handful of the mixture into circular round patties. Lightly dredge in additional panko breadcrumbs and pan-fry on both sides for a few minutes until browned. Repeat with remaining veggie burger mix.
    5. Serve over salad or on gluten-free bread with tomatoes, alfalfa sprouts, and hummus.

    From Country Living

  2. Cheesy Flat Zucchini Noodles

    Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles.

    This recipe has a delicious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

    What you need

    Serves 4

    • 1 teaspoon coconut oil Pinch of salt
    • 1 Tablespoon almond flour
    • 4 large zucchinis, peeled with a veggie peeler
    • 2 Tablespoons extra-virgin olive oil
    • 2 cloves garlic, minced
    • ½ teaspoon red pepper flakes (or more to taste)
    • 1 Tablespoon minced parsley
    • ¼ teaspoon black pepper

    Instructions

    1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.

    2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.

    3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.

    4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.

    5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until coated.

    6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

    Nutrition

    165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein

  3. One Pot Chicken and Veggie Dinner

    Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!)

    Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.

    What you need
    Serves 5

    • Two cups butternut squash, cubed
    • 2 Tablespoons coconut oil
    • 1 pound organic chicken breast tenders
    • Half a teaspoon salt
    • 1 teaspoon dried basil
    • One teaspoon crushed rosemary plus a dash more
    • 1/2 teaspoon sweet paprika plus a dash more
    • Half a teaspoon dried thyme plus a dash more
    • 1/4 teaspoon garlic powder
    • dash of pepper
    • 1/4 teaspoon celery seeds
    • 1/2 teaspoon dried parsley
    • pinch of ground cumin
    • 3 organic zucchini, cut into half moons
    • 2 large heirloom tomatoes, chopped
    • 1 yellow onion, chopped
    • 4 garlic cloves, minced

    Instructions

    1.  In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
    2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
    3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

    Nutrition
    One serving equals 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

  4. Dijon Maple Chicken and Veggie Roast

    roastHere’s a one-pan dinner roast that makes healthy eating simple and delicious. Fitness dinners simply don’t get easier to prepare than this. Feel free to use whatever vegetables you have on hand that are seasonal and fresh.

    Courtesy of RealHealthyRecipes.com

    Servings: 6

    Here’s what you need

    • 1 Tablespoon chopped fresh thyme
    • 1 Tablespoon Dijon mustard
    • 4 bone-in, skin-on chicken breasts
    • 1 Tablespoon pure maple syrup
    • 4 cups peeled and cubed butternut squash
    • 3 large shallots, peeled and quartered
    • ½ acorn squash, seeded and cut crosswise into slices
    • 2 cups Brussels sprouts, trimmed and halved
    • 2 Tablespoons coconut oil, melted
    • 1 Tablespoon olive oil
    • ½ teaspoon sea salt
    • 1 teaspoon black pepper, divided

    Instructions

    1. Place a rimmed baking sheet into the oven and preheat to 425 degrees F.
    2. Combine the thyme, Dijon and syrup in a small bowl; brush over the chicken. Remove the pan from the oven, place the chicken on the pan and bake for 20 minutes.
    3. Add the squashes and Brussels sprouts to the pan with the chicken. Top the veggies with the coconut oil, olive oil, ¾ teaspoon sea salt and ¼ teaspoon black pepper. Return to the oven for another 20 minutes. Serve immediately.

    Nutritional Analysis

    One serving equals: 464 calories, 11g fat, 21g carbohydrate, 5g sugar, 399mg sodium, 4g fiber, and 35g protein.


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com