Vision Recipe of the Week
WINTERTIME CHI
Ingredients:
2 tbsp. olive oil
1 acorn squash, cooked in the oven about 30-35 minutes and peeled and cubed
1 can black beans, drained and rinsed ( I used dry beans for mine because that was what I had, which is better, but more time consuming, so the canned black beans are fine as well!)
2 cans diced tomatoes
1 large onion, peeled and diced
3 cloves garlic, diced
4 stalks of celery, diced
1.5 cups of low sodium chicken broth (or vegetable broth if you prefer)
2 tsp. ground cumin
1 tsp. chili powder
1 tsp. sea salt
1/4 tsp. cayenne pepper
Sliced avocado or shredded parmesan option for garnish
Directions:
Warm the olive oil in a large pot. Then add celery, onions, garlic and cooked squash. Cook about 5 minutes, stirring frequently.
Add the reminding ingredients. Increase heat to high until it boils then turn the heat to simmer for about 30-35 minutes.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Vision Recipe of the Week
Spaghetti Squash with Roasted Brussels Sprouts, Chickpeas and Onions
Ingredients:
1 spaghetti squash
1 pound Brussels sprouts
1 medium onion, halved and thinly sliced
3 cloves garlic, pressed
1/2 cup vegetable broth
15 ounces chickpeas, rinsed and drained
2 teaspoons dried basil
1/4 teaspoon red pepper flakes (or to taste)
Salt and black pepper, to taste
Sliced almonds or avocado, optional
Directions:
BEWARE this is a healthy recipe and it is not difficult, but it takes a little over an hour to put together. It is totally worthwhile because you can store it in tupperware and take it with you to work or wherever, but it is not the quickest recipe around.
1. Preheat oven to 400F. Pierce a spaghetti squash a few times with a knife (pierce deeply through flesh into center). Place on a baking sheet or foil on center rack of your oven. Bake for 30 minutes and then turn it over. Bake another 30 minutes or until outside has browned in places and shell feels soft. Remove from oven and set aside until it is cool enough to handle. Once it’s cool, cut it in half and remove and discard the seeds and scrape the strands of squash out with a fork. Put the squash into a bowl and set aside.
2. While the squash is cooking, prepare the Brussels sprouts. Trim and discard the ends and cut the sprouts in half. Place on a baking sheet and douse with olive oil. (This prevents burning; if you don’t want to use the oil, cover loosely with a sheet of aluminum foil.) When the squash has almost finished cooking, put the sprouts into the oven and bake for about 15 minutes. Remove them when they are just beginning to get brown (they will finish cooking in the skillet in the next step).
3. In a large, deep, non-stick skillet, spray it down with cooking spray and cook the onions on medium-high heat until they become golden, about 4-5 minutes. Add the Brussels sprouts, garlic, and vegetable broth and cover the skillet with a lid. Cook for 3-5 minutes, adding more broth or water if skillet becomes dry. Add the chickpeas, basil, and red pepper flakes. Stir in the spaghetti squash, and toss gently to mix. Cook until heated through. Add salt and pepper to taste. Serve topped with crushed or sliced almonds, if desired.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Roadmap to Wellness
Wellness Coaching at Vision Fitness and Wellness is an exciting program designed to help you be your best. Exciting, because with coaching, your “Best Self” Vision and the roadmap to reach that vision are made crystal clear.
The roadmap includes long term goals (typically two or three months) and weekly goals, all of which are created collaboratively between you and your coach. Having an active role in the goal setting process ensures that you have ownership of them and that they truly resonate with you.
Creating a Best Self Vision and roadmap with a Wellness Coach ensures your program will be in line with your core values, will identify obstacles that may present themselves and develop effective strategies to overcome them. With your coach, you will have a forum for safe, honest and open dialogue, as well as the support of an empathetic, nonjudgmental listener. In your weekly sessions with your coach, you’ll cover the previous week’s goals, successes and program adjustments, if necessary.
There are many pitfalls that keep people from achieving their health and fitness goals. Some common ones include:
- Failing to create a vision that is clear, concise and inspiring.
- Coming up with goals that are too ambitious, un-realistic and a set up for failure. Also, goals that are ambiguous (“I’m going to eat better” versus “I’m going to have a vegetable with dinner four nights this week”).
- Not considering obstacles that can get in the way of progress and threaten the ability to stay on track.
- Lack of accountability, typically leading to not sticking with the program and staying stuck.
When Harrison’s primary motivators to lose weight shifted from suits in the closet and walks to the courthouse to more quality time with his grandson, his confidence in reaching this goal increased immensely. This is an example of how the coaching process can help you find the heartfelt motivating factors that truly resonate with you and keep you on track to your goals.
Utilizing the services of a Wellness Coach help you steer clear of pitfalls and empower you to achieve more than you may have thought you were capable of. Simply stated, Wellness Coaching at Vision Fitness and Wellness provides a golden opportunity for you to finally make steady progress towards making your health and fitness lifestyle goals a reality, and equally as important, making those lifestyle changes permanent. Your loved ones will also be beneficiaries of the positivity, health and happiness that come from your efforts.
Learn about Vision Wellness Coaching.
Vision Recipe of the Week
WINTERTIME CHI
Ingredients:
2 tbsp. olive oil
1 acorn squash, cooked in the oven about 30-35 minutes and peeled and cubed
1 can black beans, drained and rinsed ( I used dry beans for mine because that was what I had, which is better, but more time consuming, so the canned black beans are fine as well!)
2 cans diced tomatoes
1 large onion, peeled and diced
3 cloves garlic, diced
4 stalks of celery, diced
1.5 cups of low sodium chicken broth (or vegetable broth if you prefer)
2 tsp. ground cumin
1 tsp. chili powder
1 tsp. sea salt
1/4 tsp. cayenne pepper
Sliced avocado or shredded parmesan option for garnish
Directions:
Warm the olive oil in a large pot. Then add celery, onions, garlic and cooked squash. Cook about 5 minutes, stirring frequently.
Add the reminding ingredients. Increase heat to high until it boils then turn the heat to simmer for about 30-35 minutes.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Vision Recipe of the Week
Spaghetti Squash with Roasted Brussels Sprouts, Chickpeas and Onions
Ingredients:
1 spaghetti squash
1 pound Brussels sprouts
1 medium onion, halved and thinly sliced
3 cloves garlic, pressed
1/2 cup vegetable broth
15 ounces chickpeas, rinsed and drained
2 teaspoons dried basil
1/4 teaspoon red pepper flakes (or to taste)
Salt and black pepper, to taste
Sliced almonds or avocado, optional
Directions:
BEWARE this is a healthy recipe and it is not difficult, but it takes a little over an hour to put together. It is totally worthwhile because you can store it in tupperware and take it with you to work or wherever, but it is not the quickest recipe around.
1. Preheat oven to 400F. Pierce a spaghetti squash a few times with a knife (pierce deeply through flesh into center). Place on a baking sheet or foil on center rack of your oven. Bake for 30 minutes and then turn it over. Bake another 30 minutes or until outside has browned in places and shell feels soft. Remove from oven and set aside until it is cool enough to handle. Once it’s cool, cut it in half and remove and discard the seeds and scrape the strands of squash out with a fork. Put the squash into a bowl and set aside.
2. While the squash is cooking, prepare the Brussels sprouts. Trim and discard the ends and cut the sprouts in half. Place on a baking sheet and douse with olive oil. (This prevents burning; if you don’t want to use the oil, cover loosely with a sheet of aluminum foil.) When the squash has almost finished cooking, put the sprouts into the oven and bake for about 15 minutes. Remove them when they are just beginning to get brown (they will finish cooking in the skillet in the next step).
3. In a large, deep, non-stick skillet, spray it down with cooking spray and cook the onions on medium-high heat until they become golden, about 4-5 minutes. Add the Brussels sprouts, garlic, and vegetable broth and cover the skillet with a lid. Cook for 3-5 minutes, adding more broth or water if skillet becomes dry. Add the chickpeas, basil, and red pepper flakes. Stir in the spaghetti squash, and toss gently to mix. Cook until heated through. Add salt and pepper to taste. Serve topped with crushed or sliced almonds, if desired.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Roadmap to Wellness
Wellness Coaching at Vision Fitness and Wellness is an exciting program designed to help you be your best. Exciting, because with coaching, your “Best Self” Vision and the roadmap to reach that vision are made crystal clear.
The roadmap includes long term goals (typically two or three months) and weekly goals, all of which are created collaboratively between you and your coach. Having an active role in the goal setting process ensures that you have ownership of them and that they truly resonate with you.
Creating a Best Self Vision and roadmap with a Wellness Coach ensures your program will be in line with your core values, will identify obstacles that may present themselves and develop effective strategies to overcome them. With your coach, you will have a forum for safe, honest and open dialogue, as well as the support of an empathetic, nonjudgmental listener. In your weekly sessions with your coach, you’ll cover the previous week’s goals, successes and program adjustments, if necessary.
There are many pitfalls that keep people from achieving their health and fitness goals. Some common ones include:
- Failing to create a vision that is clear, concise and inspiring.
- Coming up with goals that are too ambitious, un-realistic and a set up for failure. Also, goals that are ambiguous (“I’m going to eat better” versus “I’m going to have a vegetable with dinner four nights this week”).
- Not considering obstacles that can get in the way of progress and threaten the ability to stay on track.
- Lack of accountability, typically leading to not sticking with the program and staying stuck.
When Harrison’s primary motivators to lose weight shifted from suits in the closet and walks to the courthouse to more quality time with his grandson, his confidence in reaching this goal increased immensely. This is an example of how the coaching process can help you find the heartfelt motivating factors that truly resonate with you and keep you on track to your goals.
Utilizing the services of a Wellness Coach help you steer clear of pitfalls and empower you to achieve more than you may have thought you were capable of. Simply stated, Wellness Coaching at Vision Fitness and Wellness provides a golden opportunity for you to finally make steady progress towards making your health and fitness lifestyle goals a reality, and equally as important, making those lifestyle changes permanent. Your loved ones will also be beneficiaries of the positivity, health and happiness that come from your efforts.
Learn about Vision Wellness Coaching.
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