Autumn is a dangerous time for weight gain. As the weather turns cool, we turn towards heavier comfort foods. Chilly winds and rainy days make going outside to exercise less than enticing, and all of the sudden our gyms and yoga studios feel oh-so-far-away.
To combat autumn weight gain, try these seasonal recipes, full of fiber, protein, and healthy carbs, known to burn fat, boost metabolism, and ultimately lead to weight loss

 

Breakfast
Broccoli and Feta Omelette with Whole Grain Toast
1 cup chopped broccoli
2 large eggs
2 tablespoons crumbled feta cheese
1/4 dried dill
1. Heat a nonstick pan over medium heat.
2. Coat pan with extra virgin olive oil. Add broccoli and cook for 3 minutes.
3. Beat eggs in a small bowl. Add feta and dill and mix.
4. Pour egg mixture into the pan. Cook for 3- 4 minutes. Flip omelette and cook for 2 minutes.
5. Serve with whole grain toast or rye bread
Peanut Butter and Banana Smoothie
1/2 cup fat-free milk
1/2 cup fat-free plain yogurt
2 tablespoons creamy natural unsalted peanut butter
1/4 very ripe banana
1 tablespoon honey
4 ice cubs
1. Combine all ingredients in a blender. Blend until smooth.
2. Pour into a glass and enjoy immediately.
Lunch
Blueberry, Quinoa, and Kale Superfood Salad
1 cup quinoa
2 cups or 1 bunch dino kale, washed and chopped
1 medium carrot, grated
1/2 cup sliced almonds
1 cup grape or cherry tomatoes, halved
1 cup blueberries, washed
Toasted seaweed (nori), thinly sliced

1. Prepare quinoa according to packaged instructions. Allow to cool.
2. Prepare your preferred dressing (this can be as simple as olive oil and vinegar), or that recommended by POPSUGAR Fitness.
3. Combine 1 tablespoon dressing with the sliced kale in a large bowl. Mix until the leaves are evenly coated. Set aside.
4. Add kale, blueberries, almonds, carrot, and tomatoes to the quinoa. Mix to combine. Add dressing as preferred. Top with sliced nori and serve.
Apple Cabbage Detox Salad
1/2 head Savoy cabbage
1/2 head red cabbage
1 Fuji apple
1/4 red onion
1/2 cup walnuts, roughly chopped
1/2 cup golden raisins
Dressing:
2 tablespoons apple cider vinegar
1/8 teaspoon cayenne pepper
1/3 cup nonfat Greek yogurt
2 tablespoons agave nectar
1 teaspoon fennel seeds
1/2 teaspoon salt
1. Thinly slice the cabbage, apple, and red onion. Place in a large bowl.
2. Add walnuts. Toss gently to combine.
3. In a small bowl, whisk the dressing ingredients.
4. Add the dressing to the salad. Use tongs to toss until the salad is well-mixed and evenly coated. Serve and enjoy.
Dinner
Chicken Piccata
12 ounces boneless, skinless chicken breasts
2 tablespoons flour
4 tablespoons olive oil
2 freshly squeezed lemons
2 tablespoons fresh chopped parsley
2 tablespoons minced capers
Freshly ground black pepper
1. Pound the breasts to an even 1/4 inch thickness. Lightly dredge in flour.
2. Heat a large pan over medium-high heat. Add oil to the skillet and heat until sizzling. Place the chicken in the skillet and cook 2 minutes per side.
3. Add the lemon juice, parsley, and capers. Bring the mixture to a boil. Reduce the heat and simmer for 2 minutes. Season with pepper.
4. Serve the chicken with pan juices.
Salmon Noodle Bowl
4 ounces soba buckwheat noodles or whole-wheat spaghetti
5 ounces acorn squash or (The original recipe calls for asparagus, but we recommend squash as a fall-forward alternative. You can also try Brussels sprouts, endive, or Daikon radish for a lighter, greener flavor.)
6 ounce salmon filet, skin off, cut into 8 pieces
1 tablespoon toasted sesame oil
3 tablespoons fresh lime juice (include zest for more intense flavor)
4 ounces cucumber, skin on, cut into medium-sized pieces
1/2 small avocado, cut into bite-sized pieces
1. Cook the noodles in boiling water for 6- 8 minutes until soft. Use tongs to move the noodles onto a clean plate.
2. Add squash to the same boiling water. Cook for 15- 20 minutes or until soft. (If using asparagus, boil for 2 minutes, then rinse under cold water.)
3. Heat a pan over medium-high heat. Lightly coat with olive oil. Cook salmon 2- 3 minutes per side until cooked through.
4. In a small bowl, combine sesame oil, lime juice and zest, and 1/4 teaspoon each salt and pepper. This is your vinaigrette.
5. Combine the noodles, vegetables, and vinaigrette in a medium serving bowl. Add the cucumber and avocado. Toss to coat. Moments before serving, add the salmon. The dish can be served warm or at room temperature.

 

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Autumn is a dangerous time for weight gain. As the weather turns cool, we turn towards heavier comfort foods. Chilly winds and rainy days make going outside to exercise less than enticing, and all of the sudden our gyms and yoga studios feel oh-so-far-away. To combat autumn weight gain, try...