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Fall is here and so is an abundance of hearty dishes to keep us warm and satiated. This plant-based, comforting soup can be enjoyed alone, paired as a side dish, or even as a base for a variety of other recipes.  Squash is packed with many vitamins and minerals that our body needs for optimal functioning, such as vitamins A, C and E, calcium, magnesium and more.

What You’ll Need:

2 lbs. diced organic butternut squash
2 medium organic gala apples, each chopped in half
1 large white onion, quartered
1 tbsp. organic extra virgin olive oil
1 cup organic vegetable broth
Optional ¼ cup of coconut or almond milk
Salt and pepper to taste
Directions:

1. Preheat oven to 400 degrees.
2. Place butternut squash, apples and onion onto a large baking sheet. Add tbsp. olive oil salt and pepper and mix well.
3. Roast in oven for approx. 30 min. until squash browns and softens (or until desired doneness is achieved)
4. Remove from oven, let sit for a few minutes to cool.
5. Using a food processor or an immersion blender, puree ½ of the squash/apple/onion mixture into container with about ¼ cup of broth and optional milk. (Add more or less liquids depending on desired consistency. We went for a thicker consistency). Place 1st half of puree into large pot. Repeat with 2nd half of puree.
6. Heat soup on medium until heated through and through. Additional broth and or another pinch of salt and pepper can be added if necessary.

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Nutrition

DON’T WASTE YOUR LEFTOVERS

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DON’T WASTE YOUR LEFTOVERS 🥙

Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

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Credit: Possible Pat

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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Health Tips

IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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