Fall Comfort Foods That Won’t Make You Fluffy

Eating healthy has never tasted better. Over the past two decades, there have been some really inspiring chefs who have whipped up sensational recipes for people who want to eat clean but still enjoy their food. If you have been searching high and low for delectable recipes that won’t pack on the fall fluff, look no further.

Mostly Seafood Stew

By Leaa Coppernoll @eatmoveinspire1

This is a toothsome way to get a sampling of many lean proteins in one bowl. The seafood meats soak up the rich flavors of the herbs and spices and create an explosion of flavor on your taste buds. The addition of chicken helps stave off hunger longer. This stew will warm your heart and soul without stretching your waistline.

Prepare to cook:

• Olive Oil (to coat bottom of pot)
• 1 yellow onion, grated or chopped
• 5 medium potatoes, cut into 1”pieces
• 2 cloves garlic, pressed or minced
• 2 tsp dried oregano
• 2 tsp dried thyme
• 2 tbs fresh basil, 2 tsp dried if no fresh
• ~2 cups homemade or store bought jar of pasta sauce
• 1 14 oz can petite diced tomatoes
• 2 cup chicken broth
• 1 red pepper, diced
• 1 cup red wine
• 4 bay leaves
• Pinch or 2 of cayenne pepper
• 1 lb peeled and deveined raw shrimp
• 10 scallops (the scallops should be pan seared ahead of making the rest of the stew.  ~5 min each side, med-high heat)
• ~10 clams
• ~6 - 8 mussels
• 2 chicken breasts, cut up

Cook:

1. Pre-Cook the scallops.  Preheat a pan to med-high with olive oil or coconut oil.  Sear the scallops, about 5 min per side.  Remove from pan and set aside.
2. In a large pot, add olive oil to coat bottom and sauté the onion, garlic, dried herbs (not bay leaves), about 5 minutes.
3. Add tomato sauce, chicken broth, red wine, fresh basil if using, bay leaves, tomatoes, red peppers, potatoes, pinch or 2 of cayenne pepper, and chicken breast and simmer for 20-25 min.
4. Add all of the seafood (shrimp, clams, mussels, scallops) and simmer covered until clams/mussels have opened.  ~10 min. 
5. Season to taste.  Add salt, pepper, additional thyme, oregano, basil, and cayenne to taste.

Serve with bread (if carbs are left in your macros for the day) and garnish with fresh basil if desired.

Protein Fact:

Seafood Health Facts states, “seafood contains a high-quality protein that includes all of the essential amino acids for human health, making it a complete protein source. A 3 ounce cooked serving of most fish or shellfish provides about one-third of the average daily recommended amount of protein.”

READ Satiating Diets: The Role Of Soups

Hearty Chicken & Vegetable Soup

Adapted from Muscle & Fitness Hers

Almost 6 years ago, I was reading Muscle & Fitness Hers Magazine and found this delicious recipe. I adapted it a bit, and here is my version. It has about 300 calories per serving and packs in a whopping 44 grams of protein. This soup will fill your belly with zero guilt! Who ever became fluffy eating too many servings of veggies?

Prepare to Cook:

• 1 rotisserie chicken (precooked from the grocery store) – de-skin and peel
• 1 tbs olive oil
• 1 yellow onion, diced
• ½ bag baby carrots
• 2 garlic cloves, diced
• ¼ tsp. red chili pepper flakes (adjust to your preference)
• 1 small yellow squash or zucchini squash (or one of each)
• 2 cups of cabbage, finely shredded
• 6 cups of chicken stock
• 3 cups of spinach

Cook:

1. Heat olive oil in a large soup pot. Add onion, garlic, and carrots and cook until the onions are golden brown.

2. Add squash, cabbage, chicken, red chili flakes, and chicken stock and bring to a boil. Next, add the spinach. Simmer for 15 minutes.

Add a tablespoon of your favorite low-fat cheese or a couple slices of avocado on top. Enjoy!

Roasted Butternut Squash and Turkey Bacon Soup

Adapted from The Crepes of Wrath

Prepare to Cook:

• 1 butternut squash, peeled and cubed
• 3-4 slices of cooked turkey bacon chopped
• 2 bell peppers (use yellow, red or orange). Deseed and cut into cubes like the squash.
• 1 medium onion, chopped
• ¼ cup chopped carrots
• 3-4 cloves of garlic, still in their peels
• 1 teaspoon garlic salt
• 1 teaspoon ground coriander
• ¼ teaspoon red pepper flakes (or to taste)
• ¼ teaspoon black pepper
• 8 cups of vegetable stock
• ¼  cup olive oil

Cook:

1. Preheat your oven to 400 degrees.
2. Foil a baking sheet and set it aside.
3. Peel and cube the butternut squash, then chop your bell peppers and onion.
4. Place in a mixing bowl with the whole garlic cloves left in their peels. Add the oil, salt, paprika, red pepper flakes and ground black pepper to the veggies. Toss everything together.
5. Spread the seasoned veggies evenly across the foiled baking sheet. Bake for 30-40 minutes or until the squash is fork-test tender.
6. Remove the garlic peels. Puree all the vegetables in a food processor until there are no lumps.
7. Put the puree into a large pot. Stir in one cup of water at a time until the soup reaches the consistency you want.
8. Simmer the soup over medium heat until it’s thoroughly warm. Adjust the seasonings to your taste.

Have Your Cake & Eat It Too

Figure Friendly, Non-Fall Fluff Desserts

You work hard to keep your body in shape, but you don’t have to go without a sweet treat on occasion. When you choose to make one, make sure it’s delectable and doesn’t destroy your diet or bring on that fall fluff. Desserts of this caliber do exist!

Jumbo Frosted Pumpkin Cupcakes

by Allison Frahn

Whoa Pumpkin!! Not one person that you serve these to will believe you when you tell them these jumbo cupcakes have only 135 calories, 8 grams of protein, 22 carbs, and 2 grams of fat per cupcake. They certainly passed the kid test with flying colors at my house (meaning my kids devoured them), and we don’t eat much pumpkin. They are so moist and delicious that people will think you went to the local bakery to pick them up. They are “slap yo mamma” good!

To make these, click the link at the end of the article.

Pumpkin Fact:

Megan Ware RDN LD says, “Consuming one cup of cooked, canned pumpkin would provide well over 100% of your daily needs for vitamin A, 20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.”

Pumpkin, Cinnamon & Pecan Protein Pancakes

Okay, okay…so this can double as dessert and breakfast and as a snack on the go. Pan “cakes” are almost like cake when you eat them this way.

Prepare to Cook:

• 1 scoop of Rule 1 Vanilla Crème protein powder
• ½ cup of egg whites
• ½ cup of whole oats
• ¼ cup of canned pumpkin (not pie filling)
• 1 tsp of cinnamon
• 1-2 tsp of Stevia
• ¼ cup of pecans (or walnuts for lower fat content)

Cook:

1.    Mix all ingredients in a bowl.

2.    Heat a pan or skillet and spray with a nonstick spray (or use a tablespoon of coconut or olive oil).

3.    Pour on the batter. Once bubbles appear, flip the pancake.

4.    When both sides are lightly golden, they are ready.

I use Hill Country Fare Sugar Free Syrup as my topping of choice. Super delicious!!

Banana Dark Chocolate Chip Protein Cookies - My Nutty Way

Almost everyone loves chocolate chip cookies, but we wear them on our waistlines. Opt for this easy and delicious alternative that your whole family will enjoy. Just don’t eat the whole batch by yourself in one sitting!

Prepare to Cook:

• Smash 2 bananas in a bowl.
• Pour in 1 cup of whole oats (not quick oats).
• Add 3 tablespoons of dark chocolate chips.
• Add 3 tablespoons of walnuts.
• Add one scoop of your favorite chocolate or vanilla protein powder. I use Rule 1 Vanilla Crème.

Cook:

1.Heat your oven to 350 degrees.

2.Spray a cookie sheet with olive oil spray so they don’t stick.

3.I use a tablespoon to measure out each cookie.

4.Bake for 15 minutes. Enjoy! Makes 8-12 cookies.

Dark Chocolate Fact:

Katherine Harmon Courage states, “Cocoa is good for your heart because of fermentation by gut bacteria, creating anti-inflammatory compounds that improve blood vessel function.” A little dark chocolate per day can go a long way (into your gut that is).

READ Dark Chocolate every Day Keeps the Doctor Away: Why Dark Chocolate is Good for You

Conclusion

Fall fluff does not have to settle on you as the cold weather settles in. Leading a healthy lifestyle starts online and then inspires you to get in the kitchen. You can easily find hearty, savory, amazing recipes that won’t leave you feeling deprived of all the deliciousness that surrounds you. Stay focused on what’s in the meals you prepare, and you’ll feel great about how you eat (and how you look).

Remember: No Fall Fluff.