It’s Recipe Time!

Last week one of the health coaches sent out an email in my office asking for fall/yummy recipes that they could send to their participants. Other coaches responded and some of them just sounded so yummy I had to pass them on to you guys. Cause I really care about you and I want you to eat well. You’re welcome.

“Fried” Honey Bananas: By Rachel Schultz


Apple Blueberry Crisp


Crisp Topping:

1/2 cup chopped toasted walnuts (toast walnuts by spreading them on a nonstick frying pan and heating over medium heat until fragrant and light brown then chop the nuts)

1/2 cup whole wheat flour

1/2 cup unbleached wheat flour

3 tablespoons dark brown sugar, packed

1/4 teaspoon ground cinnamon

3 tablespoons melted butter or margarine of choice

3 tablespoons maple syrup or light pancake syrup


4 cups sliced apples, cored but not peeled

1 cup frozen or fresh blueberries

1/4 cup granulated sugar

2 tablespoons flour

Garnish: Light vanilla ice cream or frozen yogurt (optional)


1.  Preheat oven to 375-degrees. To make topping, combine flours, brown sugar, and cinnamon in the bowl of an electric mixer. Drizzle the melted butter and maple syrup over the top and blend on low speed until crumbly. Add the chopped nuts and mix well.

2.  For the filling, put the apples and blueberries in a large bowl. Add sugar and flour over the fruit and mix gently. Spoon the mixture into a 2-quart baking dish. Spoon the topping over the fruit, pressing down lightly.

3.  Place the dish on a baking sheet to catch any overflow. Bake on the center rack of oven until the topping is golden brown and the juices have thickened slightly (about 35 to 45 minutes).

Serve warm with light vanilla ice cream or frozen yogurt if desired.

Yield: Makes 6 servings

PER SERVING             BEFORE                  AFTER

Calories                           442 mg                    323 mg

Carbohydrates                   61 g                        52 g

Fat                                      22 g                        12.5 g

Saturated Fat                     10 g                          4.2 g

Cholesterol                         41 mg                     15 mg

Fiber                                     1 g                           5 g

Sodium                             162 mg                     62 mg

Fresh Salsa


• 8-12 tomatoes (peeled and diced – see note below).

• 1 red onion (finely chopped )

• 1 can diced green chilies (La Victoria; Del Monte; Hatch—any brand will work!)

• 1-1.5 cups prepared salsa or picante sauce (hot, medium, or mild—any variety works!)

• Juice of 1 fresh lime

• Salt & Pepper to taste

• Pinch of sugar (Optional, but it makes a difference! You can get away with less than 1/8 tsp)

• Fresh cilantro (rinse, dry, and cut leaves with kitchen scissors).


Combine all ingredients in a large bowl in any order. If you have onion/spicy food haters in the family,

you can omit the chopped onion, green chilies, and cilantro and it will still taste fresh. Stir well to spread

the love around! Store in airtight containers (it should stay fresh for 2 weeks in the fridge). To simplify

peeling tomatoes: Boil a pot of water and remove from the heat source. Put tomatoes in the water for

40-60 seconds, and then transfer to a bowl of ice water for a few minutes. The skins will slip right off!

No knife needed. Refrigerate peeled tomatoes for a few minutes before chopping to restore firmness,

if needed. Use this recipe in place of dressing on a tostada salad, or as a complement to fish or chicken

tacos or egg dishes.

Tortilla Soup


• 1 can each: kidney beans, black beans, and garbanzo beans.

• 3 cans diced tomatoes

• 1 can green chilies

• ½ bag of frozen corn (or equivalent of fresh corn off the cobb)

• Chicken stock to taste. Add more to make the dish soupier or less if you want it thick and hearty.


Drain and rinse the beans, then pour them into a big pot with tomatoes, corn, and green chilies. Add as

much chicken stock as you’d like. Cook on high until it comes to a boil, and then turn it down to medium

for about 15 more minutes. Top with anything you like! Try low-fat sour cream, reduced-fat cheese,

avocados, green onions, baked or whole grain tortilla chips, warm tortillas, etc. You can also add cooked

chicken during the last few minutes of simmering as well! Rotisserie chicken adds a nice flavor, but any

preparation variety will work!

Finally, a whole list of things to make with pumpkin from!


Hope you found something that sounded delicious! Also, if you click on the pictures it will take you to the recipe for the actual pictured food item.

Also random fun fact for your Thursday: Scotland’s national animal is the unicorn. That’s right, I said unicorn! I didn’t know a national animal could be imaginary. Mind —> blown!

What’s one of our favorite recipes? Share the link in the comments if you have it! Sharing is caring after all 🙂

Tell me a random fact!

Best thing you’ve eaten this week? 


5 thoughts on “It’s Recipe Time!

  1. ahhh APPLE BLUEBERRY CRISP get in my belly!!!! that is maybe my favorite dessert out there. And my meals this week were BORING due to no time to get creative. bahh school you get in the way!!
    Have a wonderful day Alyssa!!!

  2. The best thing I’ve eaten this week: candy corn and peanuts!
    Random Fact: The Grand Canyon is open! Thank you, State of Arizona!
    (Since I live in Flagstaff, this is a big deal)

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