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Pumpkin Coconut Curry

Ingredients 2 tablespoons olive oil 1 small red onion, diced 1 teaspoon fresh garlic, minced 1 teaspoon fresh ginger, minced ¾ teaspoon kosher salt, divided ¼ teaspoon black pepper, divided 1 medium red bell pepper, sliced 2 large carrots, peeled and sliced on a bias 1 medium zucchini, sliced in half moons 1 14-ounce can light coconut milk ½ cup vegetable broth ½ cup canned pumpkin puree 2 tablespoons red curry paste 1 tablespoon pumpkin pie spice 2 tablespoons brown sugar 8 ounces pre-cooked chicken breast, chopped into bite-size pieces OR 1 package firm tofu, drained and pressed, cut into bite-sized pieces. Directions Heat oil in a Dutch oven over medium ....
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Black Bean Soup with Miso and Ginger

Ingredients 1 tablespoon canola or olive oil 1 small yellow onion, chopped, about ½ cup 1 medium carrot, chopped, about 1 cup 2 cloves garlic, minced 1 teaspoon grated ginger 2 14-ounce cans black beans, drained and rinsed 4 cups low-sodium vegetable stock or water 1 tablespoon red miso paste 1 tablespoon lemon juice 2 tablespoons chopped cilantro ½-inch ginger root cut into thin matchsticks, about 1 tablespoon, optional Directions Heat oil in a heavy-bottomed pan. Add onion and carrot and sauté over medium heat until softened, about 5 minutes. Add garlic and ginger and sauté for a few more minutes. Add beans and stock and bring to a boil. Reduce heat, cover ....
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Grilled Eggplant with Tomatoes and Feta

Inspired by Greek baked eggplant and cheese, this lighter version features grilled eggplant slices topped with a fresh tomato, olive and feta salad. Prep Time:40 minutes Cooking Time:10 minutes Ingredients 1 large eggplant, cut into 10 slices (½-inch thick) ¼ teaspoon salt 1 cup cherry tomatoes, cut into quarters ⅓ cup sliced green onion (white and green parts) ⅓ cup pitted Kalamata olives, roughly chopped 1 tablespoon finely chopped basil leaves 1½ tablespoons (20 milliliters) extra-virgin olive oil Cooking spray ½ cup crumbled feta cheese Black pepper, to taste Directions Place eggplant slices on a large plate and sprinkle with salt to draw out some of ....
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Sweet Potato-Orange Salad with Honey Mustard Dressing

Ingredients 3 medium (about 1 pound) sweet potatoes, peeled, cut in ½-inch cubes ¼ cup water 1 (11-ounce) can mandarin oranges, drained ½ cup thinly-sliced celery ½ cup chopped green or red bell pepper ½ cup dried cranberries 2 medium green onions, chopped 2 teaspoons grated peeled ginger root ¼ cup light honey mustard dressing ¼ teaspoon kosher salt ⅛ teaspoon freshly-ground black pepper ½ cup chopped pecans, toasted* Directions Place the sweet potatoes in a microwave-safe container; add water. Cover; microwave on medium-high for 8 to 10 minutes until the sweet potatoes are fork-tender, not mushy. Drain; chill. Meanwhile, put the ....
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Sweet Breakfast Couscous

Sweet and flavorful fruit is combined with couscous, pumpkin seeds and maple syrup for a quick and easy breakfast. Prep Time:5 minutes Cooking Time:15 minutes Ingredients 2 cups fresh raspberries ½ cup raisins ½ cup unsweetened shredded coconut ½ cup raw pumpkin seeds ¼ cup (72 milliliters) maple syrup 4½ cups cooked couscous (whole wheat if you can find it!) Directions Add raspberries, raisins, shredded coconut, pumpkin seeds and maple syrup to warm, cooked couscous. Mix well and serve. Nutrition Information Servings: 8 Serving Size: 1 cup (144 grams) Calories: 220; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: ....
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Week of Monday, September 29th 2025

Monday, 9/29/25 Warmup: a. 3 rounds 30 Shoulder taps 15 empty bar back squats 10 Ring rows A1) Back rack step-ups - 4 x 6, each side Take break between sides or do 6 on each side in one set Step height appropriate for athlete height 2 warm-up sets Increasing if possible A2) Push-ups and pull-ups as desired B) 8 min AMRAP 16 jumping lunges 16 paralette dips 16 sit-ups Tuesday 9/30/25 Warmup : 3 rounds: 12 kettlebell swings 6 single arm kb swings each side 2 turkish get-ups each side 6 yoga push-ups A) 30 min EMOM - 5 rounds Min 1 : 10 kettlebell snatches left (16/12) Min 2 : 10 ....
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One Pot Red Bean and Rice

Ingredients ½ pound andouille sausage 1 large onion, chopped 3 cloves garlic, chopped 2 ribs celery, chopped 1 (14½-ounce) can diced tomatoes with liquid 1 (15-ounce) can kidney beans, drained and rinsed ½ teaspoon salt ¼ to 1 teaspoon black pepper 2 teaspoons ground thyme 2 teaspoons dried sweet basil 1 to 2 teaspoons cayenne pepper 1 tablespoon paprika 2 to 5 drops hot pepper sauce 1 bay leaf 1 cup uncooked brown rice 1 green bell pepper, chopped Directions In a pot, brown sausage with onion, garlic and celery for about 4 to 6 minutes. Add tomatoes, kidney beans, 2 cups water, salt, pepper, thyme, basil, cayenne, paprika, hot sauce, bay leaf and rice. ....
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Chocolate Almond Butter Muffins with Dried Cherries

Satisfy a sweet tooth with fluffy chocolate muffins made with vegan ingredients! Prep Time:15 minutes Cooking Time:15 minutes Ingredients Nonstick cooking spray ¾ cup (160 milliliters) vanilla soy milk 2 teaspoons (10 milliliters) apple cider vinegar 1 cup all-purpose flour, unbleached 1 cup white whole-wheat flour ⅓ cup cocoa powder 1 teaspoon cinnamon 2 teaspoons baking powder 1 teaspoon baking soda ¼ teaspoon salt ½ cup dried cherries, unsweetened ½ cup mini dairy-free chocolate chips, divided ½ cup canned black beans, drained and rinsed ⅓ cup almond butter ⅓ cup (80 milliliters) maple syrup ½ cup applesauce, unsweetened 3 tablespoons (45 ....
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Week of Monday, September 15th 2025

Monday, 9/15/25 Warmup: 3 rounds 16 Cossack squats 10 scapular pull-ups 10 push-ups 20 second samson stretch each side A1) Lateral step ups (eccentric focus) - 3 x 8 each side, increasing Pistol progression Hold weight on shoulder of leg on the box A2) Pull-ups - Meet quota from last week. If you missed last week, do as many pull-ups as possible in 3 sets, this will serve as the baseline for your daily pull-up quota going forward B) 10 min AMRAP 16 Alternating pistols from a low box or bench 12 ring rows 8 box jumps Tuesday 9/16/25 Warmup : 3 rounds: 12 kettlebell swings 6 single arm kb swings each ....
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Healthy Grilled Chicken Salad

Enjoy on a sandwich with whole grain bread, or simply pair with veggies for a quick and easy snack. Ingredients 1 cup diced grilled chicken breast ¼ cup diced celery 2 tablespoons chopped green onion 1 tablespoon light mayonnaise or plain greek yogurt 1 teaspoon Dijon mustard ½ lemon, juiced Black pepper, to taste Directions Mix all ingredients in a medium-sized bowl. Serve on whole-wheat bread as a sandwich, or in a bento box with whole-grain crackers and sliced vegetables such as cucumbers, carrots and bell peppers. Nutrition Information Serving size: ½ cup Serves 2 Calories: 150; Total fat: 5g; Saturated fat: 1g; Cholesterol: 60mg; Sodium: 170mg; ....
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Pumpkin Coconut Curry

Black Bean Soup with Miso and Ginger

Grilled Eggplant with Tomatoes and Feta

Sweet Potato-Orange Salad with Honey Mustard Dressing

Sweet Breakfast Couscous

Week of Monday, September 29th 2025

One Pot Red Bean and Rice

Chocolate Almond Butter Muffins with Dried Cherries

Week of Monday, September 15th 2025

Healthy Grilled Chicken Salad

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