Healthy Thanksgiving Sides

Today, I thought I would share some ideas for healthy and wholesome holiday side ideas that will not derail progress on your next level goals - whether that’s for Thanksgiving tomorrow or heading into other holiday dinners!

Roasted Veggies
I don’t know if there is any vegetable that DOESN’T taste good when you roast it - carrots, Brussels sprouts, beans, beets… get creative!

Sweet Potato Casserole

Both white and orange sweet potatoes are packed with nutrition and are a great side dish to serve your Thanksgiving guests!

Smoked and Spiced Pecans

If you’re looking for a snack that smells and tastes like Thanksgiving, try making your own smoked and spiced pecans. In usually less than an hour, you can make a delicious snack or appetizer!

Here are 32 veggie side dishes for Thanksgiving or any holiday meal! https://www.beachbodyondemand.com/blog/vegetable-side-dishes-for-thanksgiving

Spaghetti Squash

Now that the weather is changing, you may want to add some comfort foods into your meal plan. Don’t worry, we’ve got you! We’re sharing some nutritious + wholesome foods and meals that you can add to your weekly rotation. These meals will be easy, delicious, and healthy to help keep you on track for your next level nutrition goals!

Here is a wholesome food to add into your diet:

Spaghetti Squash - It’s unique texture shreds like spaghetti once it’s cooked!

To prepare, cut the squash in half longwise and scoop out the seeds.

Brush the cut edges with oil and roast at 425 degrees F for one hour.

Shred the squash with a fork when done.

*For a quicker fix, place the cut and scooped squash face down in a casserole dish in an inch of water and microwave for 5-7 minutes.

Here is one of my favorite spaghetti squash recipes - lasagna! https://www.beachbodyondemand.com/blog/spaghetti-squash-lasagna-recipe

Almond Milk Chai Latte

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As the weather cools down, I love to add in more warm drinks, especially in the morning - this almond milk chai latte is a great source of antioxidants and a fun way to switch things up instead of your standard morning coffee!

This recipe makes 2 servings.

Ingredients

• 2 cups unsweetened vanilla almond milk (or other milk alternative)

• 2 black tea bags

• ¾ tsp ground cinnamon

• ¼ tsp ground ginger

• ⅛ tsp ground cloves

• 4-8 tsp honey (to taste)

Instructions

1. Heat up the almond milk in a saucepan over medium-high heat, until it begins to bubble over the edges of the pan.

2. Turn off the heat and add tea bags to the pot of hot milk. Wait 3-5 minutes for the tea to steep; then, remove the bags.

3. Add in cinnamon, ginger, cloves, and honey. Turn the heat to medium; whisk to combine, stirring regularly, until the mixture is hot.

4. Adjust any seasoning to your taste and serve immediately.

You can store leftovers in an airtight container for up to 4 days in the fridge - serve chilled over ice or reheat on the stove!

Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat.

Surviving the Holidays + Fun Workout Challenge!

Click image to download pdf!

Can you believe we're talking about the holidays? Thanksgiving, Halloween, Christmas and New Years are all going to be here before you know it! Here's my Holiday Survival Guide with lots of ideas for healthier holiday recipes and tips for staying on track and enjoying every minute. I've got you covered this holiday season!

Bonus, I included 8 different workouts to help get you moving, even as the weather gets colder. These are some of our newest programs and they are all so good! If you are looking for a new full program or just a few workouts to try out, press play and try them out. I would love to hear what you think of them, so if you try one out, send me your thoughts!

Apple Cinnamon Overnight Oats

Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that! 

Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!

Ingredients

For overnight oats

• ¾ cup unsweetened almond milk

• ½ cup dry rolled oats

• 2 scoops vanilla protein powder (I use Shakeology)

• 1 small apple, chopped, divided use

• 2 tsp chia seeds

• 1 tsp pure vanilla extract

For crumble

• 1 tbsp chopped pecans, unsalted

• 1 tbsp dry rolled oats

• 2 tsp almond flour

• 1 tsp coconut sugar

• 1 tsp extra-virgin organic coconut oil

• ½ tsp ground cinnamon

Instructions

1. To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.

2. To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.

3. In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.

Spicy Butternut Squash Soup

I love a good soup for meal prep and this one makes enough for the whole family or a week of lunches! You can whip up a pot of this Spicy Butternut Squash Soup on the weekend and then look forward to eating this flavorful, rich soup all morning 😉 If you don’t love spicy foods, just omit the red pepper flakes, it’s super easy to modify!

Ingredients

• 2 tbsp olive oil

• 3 medium onions, chopped

• 4 garlic cloves, finely chopped

• 1 medium butternut squash, peeled and seeded, cut into 1” pieces

• 5½ cups low-sodium organic vegetable broth

• 1 tsp crushed red pepper flakes

• 3 fresh thyme sprigs, leaves removed and chopped, stem discarded (divided use)

• 6 tsp reduced-fat (2%) plain yogurt 

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add onions; cook, stirring frequently, for 8-10 minutes or until onion is translucent.

3. Add garlic and cook, stirring frequently, for 1 minute.

4. Add squash, broth, and red pepper flakes; bring to a boil. Reduce the heat and gently boil, covered, for 25-30 minutes or until squash is soft. Remove from heat.

5. Place soup in a blender or food processor in 4 or more batches, as necessary; cover with lid and kitchen towel. Blend until smooth.

6. Return soup to saucepan over medium heat. Add 1 tsp thyme and cook, stirring constantly, until soup is hot.

7. Season with salt and pepper if desired.

8. Ladle soup into 6 serving bowls. Garnish each with 1 tsp yogurt and sprinkle all bowls with remaining 2 tsp of thyme.

Yields: 6 servings.

Ultimate Portion Fix Containers: 3 Green, 1 tsp

2B Mindset Plate It: A great FFC as part of lunch

These turkey burgers might make you a FAN!

✨Citrus Maple Dijon Turkey Burgers✨

What better on a fall night than a burger?! So many people think that when they start living a healthy lifestyle that they don’t get to eat delicious food … but we all know that’s false! And these burgers are further proof.

Ingredients
* ¼ cup dijon mustard
* 2 tbsp maple syrup
* 1 tbsp fresh orange juice
* ½ tsp orange zest
* 1 tsp fresh lemon juice
* ½ tsp lemon zest
* Salt + pepper, to taste
* 1 lb lean ground turkey meat
* ⅔ cup goat cheese
* 4 cups arugula

Instructions
1) Whisk together mustard, maple syrup, orange + lemon juice, orange + lemon zest, and salt and pepper in a small bowl. Cover and refrigerate for at least 30 minutes and up to 24 hours. Taste and add more maple, salt, or pepper.
2) Preheat the grill to high.
3) Form the meat into four, 4-ounce burgers. Season with salt and pepper. 4) Grill until cooked through, 3-5 minutes on each side. During the last minutes of cooking, add goat cheese to each burger, cover the grill with foil, and let cheese soften slightly.
5) Divide arugula between 4 plates. Place cooked burgers on arugula; drizzle with Maple Citrus Dijon dressing.

Portion Fix Containers: 1 Green, 1 Red, ½ Blue, 1.5 tsp
2B Mindset Plate It: Serve with more veggies for a great dinner option.

Got a healthier burger recipe? I’d love to hear it!!

Chocolate + Banana + Peanut Butter = L O V E

This recipe is a perfect treat when you’re craving dessert (only 300 cal, 7 g protein, 3 g fiber) with macros I can totally get behind. Don’t undo all the work on the gym; in your kitchen. You’ve worked too hard and we are moving forward!

Ingredients
* 1 (6-inch) whole wheat tortilla
* 1 tbsp all-natural smooth peanut butter
* ½ large banana, thinly sliced
* 1 tbsp dark or semi-sweet chocolate chips

Instructions
1) Spread half of the tortilla with peanut butter.
2) Top the peanut butter with banana and chocolate chips.
3) Fold the tortilla in half and cook in a medium, nonstick skillet over medium-high heat, for 4-5 minutes, turning once, until the chocolate is melted and the tortilla is golden brown.
1 serving.

Portion Fix Containers: 1 purple, 1½ yellow, 3 tsp
2B Mindset Plate It: Enjoy as an occasional treat (with a bonus FFC). Be sure to track it!

Do you have a healthy-ish dessert recipe that you love? Id love to see it, share the link below! What’s your go-to sweet treat?

Turkey chili - hello fall!

Turkey chili - the perfect meal to pull together on a cool Sunday in the Fall. 😍 Who is with me?! Maybe you can try this tomorrow! This is also a great recipe to make ahead for a quick, high-protein lunch, or to freeze for a busy weekday dinner when you’re too busy to cook! 

This recipe has 2 cans of kidney beans… but you can use any beans you like, or ne wild and try 2 different types of beans.

Ingredients

• 1 tsp olive oil

• 1 large onion, chopped

• 1 medium red bell pepper, chopped

• 1 medium yellow or orange bell pepper, chopped

• 1 lb raw 93% lean ground turkey

• 1 (28 oz) can chopped tomatoes

• 2 (15 oz) cans kidney beans, rinsed + drained

• 1 tsp chili powder

• ½ tsp sea salt

• Crushed red peppers (to taste, optional)

• 12 sprigs of parsley, chopped

Instructions

1. Heat oil in a large saucepan over medium-high heat.

2. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is soft.

3. Add the turkey and cook for 4-5 minutes, or until the turkey is browned.

4. Add tomatoes, beans, chili powder, salt, and crushed red peppers. Cook, stirring frequently, for 10-15 minutes.

5. Divide turkey chili into 6 serving bowls and garnish with parsley if desired.

Yield: 6 servings
Ultimate Portion Fix Containers: ½ Green, ½ Red, 1½ Yellow
2B Mindset Plate It: Add a side salad or veggies for a great lunch option.

Chocolate Recover Shake

After you’ve done your actual cooldown, what is your post-workout routine?

For me, I like to make my Recover shake (cools me down, literally) while checking in here! Recover speeds muscle recovery, combats exercise-induced muscle soreness, reduces muscle breakdown, and improves your muscle strength recovery. The fact that it tastes like a Frosty is an added bonus 🤣 If you’re in a rush, you can just “shake” it up in your blender bottle that you got free with your order, but if you have 60 seconds, blending it is OH-SO-GOOOOOOD!!

Here’s my current go-to recipe to cool down post-workout!

Ingredients

• 1 cup unsweetened almond milk (or soy milk)

• 1 scoop Chocolate Recover (I use vegan formula so it’s dairy free)

• ½ large banana (for men, use 1 full banana post-workout)

• 1 cup frozen cauliflower

• 1 tsp ground cinnamon

Instructions

1. Combine almond milk, Recover, banana, cauliflower, and cinnamon in a blender; cover and blend until smooth. That’s so stinking easy, amiright??

Yield: 1 serving.

Portion Fix Containers: 1 Green, 1 Purple, 1 tsp (does not count as a Red if you drink it within 30 m minutes of exercise. any other time it is 1 Red)

2B Mindset: For more information on how to incorporate Beachbody Performance into 2B Mindset, see the “2B Mindset and Exercise” video in the 2B Mindset Program Materials section on BOD - incorporating Recover will vary based on the intensity of the program you’re doing!

Candy Bar Inspired Smoothies

Click to download pdf.

It’s that time of year - candy is everywhere and the sweet tooth is getting strong. I can't be the only one?!? I definitely enjoy a few pieces of Halloween candy, but I have been trying to recreate the flavors of my favorite treats in my morning smoothie (Twix, Snickers and Recess's Cups are a favorite here).

Click here to download your copy!

Pumpkin Spice Latte Energy Balls

These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!

Ingredients

• 1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)

• ¼ cup honey (try to buy local, helps with allergies)

• ¾ cup dry rolled oats (not quick)

• ½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)

• ½ cup sliced almonds

Instructions

1. Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.

2. Shape mixture into 24 small balls; place in an airtight container. 

3. Put in the fridge for at least 1 hour before serving.

4. Eat immediately or store in an airtight container in the fridge for up to 5 days.

Yield: 12 servings (2 energy balls = 1 serving)

UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!

Pumpkin Spice Breakfast Yogurt

It’s time for a tasty treat … and this time of year is perfect for Pumpkin Spice! You may have seen a wonder whip recipe from 2B Mindset but this one is made for October!

Ingredients

• 3 tbsp pumpkin puree

• 1 tsp pumpkin pie spice

• ¾ cup plain Greek yogurt

• 1 tsp honey (or maple syrup)

• 2 tbsp granola here’s a great “clean” option)

Instructions

1. Mix pumpkin puree, pumpkin pie spice, Greek yogurt, and honey together in a bowl. Top with granola and enjoy!

Yield: 1 serving.

Ultimate Portion Fix Containers: 1 Red, ½ Yellow, 1½  tsp
2B Mindset Plate It: Eat as a healthy breakfast option!

Turmeric Latte

The weather continues to get cooler (depending where you are!) and I’m loving this warm Turmeric Latte on cool mornings 😍 This recipe makes 2 servings, so whip one up for you and a loved one!

Ingredients

• 2 cups unsweetened vanilla almond milk

• ½ tsp pure vanilla extract

• 4 tsp honey

• 1 tsp ground turmeric

• ¼ tsp ground cinnamon

• Pinch of ground nutmeg

• Pinch of cardamom

• Extra ground cinnamon to sprinkle on top!

Instructions

1. In a small pot, add almond milk, vanilla, honey, ground turmeric, cinnamon, nutmeg, and cardamom over medium-high heat.

2. Whisk together and bring ingredients to a boil; then, reduce heat to low and simmer for 3-5 minutes to reduce the mixture, stirring occasionally.

3. Pour into 2 small mugs, then sprinkle with ground cinnamon.

Ultimate Portion Fix Containers: 1 tsp
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it.

Cocoa Nut Butter Protein Balls

These are sooo easy and can be modified however you want if there are allergies!

Ingredients:
- 5 cup QUICK oats (old fashioned requires more sweetener IMO)

- 1 cup any Creamy nut 🥜 butter (just make sure it’s clean and there’s no added sugar or oil)

Yogurt, Shakeology powder, loose granola on top! 1.5R, 2Y, 2 tsp

- ¾ cup sweetener of choice (I combined local Honey🍯 and Pure Maple Syrup)

- ½ cup cocoa

- 2 scoops / packets Shakeology (any flavor and either whey or vegan will do)

** if for a kids’ class, you could switch 1 cup of Oats with 1 cup Rice Krispies for a crunch

**other modifications can be diced cranberries, nuts, coconut or chocolate chips. These will require more sweetener to make it sticky enough to hold, so instead swap out ½ cup Oats for these modifications.

Directions:
1. Mix together with a mixer or you’ll get an arm workout too. It doesn’t matter which order you add ingredients, I mix once all are in the bowl.
2. Roll into balls (24-30), or put in a 13x9 pan and make bars (yields ~20-22 bars depending on thickness).

Serve with plain greek yogurt for breakfast (see above) with 2 - 3 balls (these are sweet enough so you don’t need a sweetened yogurt like Vanilla, and then you forgo the additives that aren’t great for you anyways). You can also put additional Shakeology in your yogurt and stir together before topping with loose granola, or crumble a few balls.

For lunch these can be a healthy carb (2-3 balls), or for snack (kids 4-5 balls, adults 2). These are heavier than my 21-Day Fix Granola Balls so I limit these to heavy fitness days like training, or days I work out for longer than 40 minutes.

Let me know how you like them! I find them very kid friendly!

Chia pudding

Chia pudding: tastes like dessert, delivers protein, fiber, and antioxidants #WinWin! If you haven’t tried it yet… it’s time! You can prep on the weekend and then eat it for breakfast, a midday snack, or for a sweet dessert to end the day, but it’s a great thing to have on hand for when life hands you curve balls!

The possibilities are ENDLESS! Make it with almond milk, coconut milk, soy milk, or oat milk. Sprinkle with cinnamon or get wild with pumpkin spice. Add your favorite fruits. You do need to have the right ratios of seeds to liquid, so here you go!

Ingredients

• 1½ c unsweetened almond milk (or fav milk alternative)

• 1 tbsp raw honey

• ⅓ cup chia seeds

• ½ tsp pure vanilla extract (optional)

Instructions

1. Combine almond milk, honey, chia seeds, and vanilla in a medium bowl and mix well.

2. Cover the bowl and refrigerate for at least 4 hours or overnight, mixing after 2 hours.

3. Divide evenly into 2 servings.

So, that’s the basics. But let’s elevate this, shall we; try my favorites below and let me know which is your favorite! 

✨ Citrus Chia Pudding Parfait

✨ Raspberry Chia Pudding

✨ Coconut Mango Chia Pudding

✨ Chia Pudding with Tumeric, Almonds, and Goji Berries

Chickpea + Spinach Slow Cooker Stew

Whether you eat meat or not, this simple vegan stew recipe is a definite winner! It’s packed with colorful veggies in a savory coconut curry broth … and it only takes 15 minutes to prep!

I know some people who eat vegetarian or vegan once a week and there’s actually quite a lot of benefits to doing this (for you and for the earth)! Here are just a few:

🌱 Eating less meat and more plant-based foods (like veggies, beans, and nuts, can improve heart health and reduce the risk of heart disease)

🌱 Skipping even a half serving of meat every day and replacing it with a plant protein like beans or tofu can decrease your risk of getting type 2 diabetes.

🌱 Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 348 miles in a car! CRAZY!

If you want to learn more about this movement, google “Meatless Monday.” Now… to the Chickpea + Spinach Slow Cooker Stew recipe! ha!

Ingredients

• 1 tsp olive oil 

• 1 medium onion, chopped

• 1 medium green bell pepper, chopped

• 1 medium red bell pepper, chopped

• 2 cloves garlic, coarsely chopped

• 2 cups low-sodium organic vegetable broth

• 1 (14.5 oz) can diced tomatoes, no salt added

• 2 (15 oz) cans chickpeas/garbanzo beans, drained + rinsed

• 1 tbsp curry powder

• 1 tbsp pure maple syrup

• 1 tbsp fresh ginger, finely chopped

• ½ tsp sea salt

• ½ tsp ground black pepper

• 1 dash ground cayenne pepper (optional)

• 1 medium head of cauliflower, cut into florets

• 1 (10 oz) bag of raw baby spinach

• 1 cup canned lite coconut milk

Instructions

1. Heat oil in a medium nonstick skillet over high heat.

2. Add the onion and bell peppers. Cook, stirring frequently, for 4-5 minutes, or until the onion is translucent.

3. Add the garlic and cook, stirring frequently, for 1 minute.

4. Place onion mixture in a 3-quart slow cooker.

5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well and cover. Cook on high for 3 hours.

6. Add cauliflower; mix well and cover. Cook on high for 1 hour.

7. Add spinach and coconut milk; mix well and cover. Cook on high for 10 minutes or until spinach wilts. 

Yields 6 servings.

Ultimate Portion Fix Containers: 2 Green, 1½ Yellow, ½ Blue, ½ tsp

2B Mindset Plate It: A great dinner option for the vegan plan. For non-vegans, add a serving of protein for lunch.

Holy Guacamole this looks delicious!

Everything is better with guac, amiright??? This recipe is healthy, delicious, and the perfect dip to accompany tortilla chips, or chose a healthier option with carrot sticks, bell peppers, or any other veggie that allows you to “scoop”! People never think of it, but they always gravitate to the veggies as “dippers” when I have them out at parties. Try it :)

Ingredients

• 4 medium ripe avocados

• 1 medium tomato (seeds removed, finely chopped)

• ½ red onion

• 2 medium jalapenos, seeds and veins removed, finely chopped

• ¼ cup chopped cilantro

• 2 tbsp fresh lime juice

• ½ tsp ground cumin

• Sea salt + ground white pepper (to taste)

• Hot pepper sauce (like Tabasco, to taste)

Instructions
1) Combine avocados, tomato, onion, jalapenos, cilantro, lime juice, and cumin in a large bowl. Mix well.
2) Season with salt, pepper, and hot sauce. Serve and enjoy!

Sweet Potato Pancakes / Waffles

Sweet potatoes are an amazing Superfood and I feel so guilty that I hated them my whole childhood, especially growing up in the south where they're a staple! Sorry Mom! Thanksgiving sure would have been easier if I cared what I ate back then. I don’t think I eve gave them a fair try!

I highly recommend to get your kids involved because this is easy and quick! And who doesn’t love delegating cooking AND dishes?!?! Ummm, yes, please! These make the perfect pre-workout / post-workout meal, especially if you’re following Timed Nutrition!

Ingredients:
1 cooked sweet potato, peeled and steamed (1 yellow container)
2 eggs
Leafy greens (Kale, Arugula or Spinach would all be tasty!) 1 green container
Vanilla, optional (I did not use)
Salt, optional (I did not use)
1 tsp Olive Oil

Directions:
1) Peel and steam potatoes. Make sure to poke holes in potatoes so they don’t explode in the microwave.
2) Measure out 1 green of leafy vegetable you chose and set aside.
3) Crack 2 eggs, or pour 8 egg whites, into serving bowl and add steamed potato and mash / mix together.
4) Fold in leafy greens.
5) Pour mixture into heated and oiled pan.
6) Cook 3-4 minutes and serve as is, with Himalayan Sea Salt or Creamy Roasted Peanut Butter on top. Make sure to track it!!

1 serving

Portion Fix Containers: 1Y, 1B, 1R, 1 Tsp
2B Mindset “Plate-It”: great breakfast, could top with clean nut butter if you like

Move over Banana Bread... Pumpkin Bread is here for fall!!!

If you’re getting tired of baking banana bread - is that still a pandemic phenomenon?! - you have to try this Pumpkin Bread recipe! As we get closer to the end of summer, I just want all the pumpkin spice things… and this will have to do until my shipment of Pumpkin Spice superfoods arrive! Try it out and let me know how you like it!

Ingredients
* 1 cup almond flour
* ¼ cup coconut flour
* 1 tbsp pumpkin pie spice (you can buy this or make it on your own to save money)
* ½ tsp sea salt 
* ½ tsp baking powder
* ½ tsp ground cinnamon
* 4 large eggs, lightly beaten
* ⅓ cup coconut oil, melted
* 2 tbsp pure maple syrup
* ¾ cup pumpkin puree (not canned pumpkin pie filling!)
* Nonstick cooking spray

Instruction:
1) Preheat the oven to 350° F.
2) Combine almond flour, coconut flour, pumpkin pie spice, salt, baking powder, and cinnamon in a medium bowl; mix well and set aside
3) Combine the eggs and oil in a large bowl; mix well. Add the maple syrup and pumpkin; mix well.
4) Add the flour mixture to the egg mixture; mix until just blended.
5) Place batter in a small loaf pan that has been lightly coated with spray..
6) Bake for 35 to 45 minutes, or until a toothpick inserted in the middle comes out clean.