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5 Fun Fall Healthy Recipes🍂


Nothing screams fall more then the days getting shorter and leaves transitioning from bright green to warm shades of red and orange. I know we're all excited to see the halloween decor all around our neighborhoods and random kids dressed up to trick or treat. Everything about this season would be perfect if it wasn't for Canadian climates and it's our responsibility to fuel our bodies with healthy nutrients to keep us warm and healthy during these colder months. BergFit wants to remind you that these colder months aren't an excuse to dirty bulk and lose our summer bodies and we'll help you keep cozy and lean with these 5 hearty and healthy Fall recipes that will give you the cozy autumn vibes minus the excess calories!




1. Roasted Aloo Gobi


This one's for all our desi and vegetarian followers. Nothing is as comforting and satisfying as the warm taste of home, especially as the weather gets colder. Keeping things low oil and roasted lets us get all the flavours and textures we know and love while staying clean and healthy. Here's what you'll need:







Ingredients:

  • 400g potatoes cut to medium sized cubes

  • 1 large cauliflower cut into medium chunks

  • 2 tsp coriander seeds

  • 1 tbs cumin seeds

  • 2 tsp nigella seeds

  • 1 tsp ground cinnamon

  • 1 tsp turmeric powder

  • 1 tsp chilli powder

  • 2 tbs Sunflower oil

  • 8 curry leaves

  • 4 crushed garlic cloves

  • 800g chopped tomatoes

  • 2 small green chillies

  • 1 lime

Cooking instructions:

  1. Start by preheating your oven to 180°C while you place your chopped potatoes in a large pan full of water. Add a pinch of salt and bring to a boil. Once the water containing the potatoes is boiling, let it simmer for 5-7 minutes until the potatoes are soft.

  2. mix potatoes, cauliflower and spices in a bowl then place on a baking tray. Drizzle 1 tbs of oil on top and bake for 45 minutes making sure to mix half way through.

  3. while baking, heat a frying pan with 1 tbs of oil and fry the curry leaves and garlic for 1 minute. Add tomatoes, chillies, lime juice and spices. Cover with a lid and let this simmer for 15 minutes until the tomatoes have broken down.

  4. Add the baked potatoes and cauliflower to the tomato pure and mix then serve!

2. Chicken Stuffed Sweet Potato


This next option is for all our protein heads. We know nothings hits the food G-spot like a hardy meat dish with some flavourful starches and that's exactly what this next option is. Chicken stuffed sweet potatoes are a season classic and are easy adaptable. You can get as creative as you want with the seasonings and flavours for this one but well keep it simple and let you be the culinary genius you are. Heres what youll need:




Ingredients:


  • 4 Large sweet potatoes

  • 3 Medium chicken breasts

  • 4 tbs avocado oil or olive oil

  • 1/2 Cup diced red onion

  • 1/3 Cup Chopped cilantro

  • 8oz BBQ sauce

  • Salt/ pepper to taste


Cooking instructions:


  1. preheat your over to 400°C and line a baking tray with parchment paper

  2. poke holes in your sweet potatoes 5 times with a fork and place them on the tray then in the oven for about 60 minutes

  3. season your chicken with salt and pepper to taste and pan sear with your oil of choice for 15-20 minutes until fully cooked. Make sure to flip as needed. Use a fork or knife to shred the chicken when done

  4. Mix shredded chicken and BBQ sauce in a bowl

  5. Cut open your bakes sweet potatoes and get stuffing. Once stuffed, garnish with onions and cilantro and serve









3. Roasted Creamy Tomato and Pepper Soup accompanied with a classic Grilled Cheese


Its an unspoken rule that everyone needs to try a classic roasted tomato soup with a grilled cheese combo at least once in their life. Nothing screams cozy vibes more then a warm bowl of rich tomato soup and a grilled cheese sandwich with the perfect cheese pull. Fun fact, although most people tend to skip cheese due to its added calories its crucial to remember that cheese is an excellent source of protein which is perfect for all our vegetarian customers.



Soup Ingredients

  • 4 large Tomato's

  • 2 Bell Peppers

  • 1 Onion

  • A head of Garlic

  • 1 carton of Vegetable or Chicken stock

  • 1 Can of Tomatoes

  • Salt, Pepper, Chilli Flakes, Oregano, Italian Seasoning

  • Olive Oil

  • A Splash of any cream (optional)

Instructions

  1. In a baking dish combine fresh tomatoes, Canned tomato's, onions, bell peppers and garlic and drizzle with olive oil and season.

  2. Bake in the oven until the vegetables begin to char and soften

  3. Transfer the grilled vegetables into a blender and blend until smooth

  4. Transfer into a pot with stock of your choice and season to your preferences

  5. Simmer the soup for 20-30 minutes and top with fresh basil, a splash of cream and maybe some parmesan if your feeling rebellious

Worlds Greatest Grilled Cheese

Ingredients

  • Sourdough Bread or any bread of choice

  • Provolone Cheese

  • Cheddar Cheese

  • Garlic Butter

  • Chilli Flakes

  • Mayo

Instructions

  1. Heat A Skillet On Medium Heat

  2. Spread Mayo on the outer part of the sliced bread

  3. Spread Garlic butter and chilli flakes on each slice

  4. Add a slice of Provolone and cheddar

  5. Cook Each Side on the saucepan till it gets crispy

Tip: Add a lid so the steam can melt the cheese better


4. Our Grandma's Famous Chicken Pulao


Growing up as the colder months approached pilao was a staple in our household and brings back so much nostalgia. Packed with protein, flavour and nutrients it'll keep us full and warm throughout the colder months.

Ingredients


  • 1 cup soaked Basmati Rice

  • 1 Pound of Chicken with Skin

  • 1 Onion

  • Ginger and Garlic Paste

  • 1 Tomato

  • Aromatics : Cinnamon, Star Anise, Black pepper corns

  • 1 or 2 Thai Chillis depending on preference

  • Ghee

  • Spices : Salt, Pepper, Red Chilli Powder

Instructions

  1. In a pot warm up your ghee and add in your onion tomato, ginger and garlic paste and chilli . Cook until the ingredients have softened and it begins to look gravy like

  2. Add in Your chicken and let it soak in the flavours in the pot and begin to toast your aromatics such as cinnamon, star anise, black pepper corns

  3. Add in water and let the chicken form a chicken stock and as soon as the water absorbs the chicken fat add in the soaked rice, salt, pepper and red chilli powder

  4. Let the rice soak in all the water and let it simmer for at least 45 minutes


5. The Traditional Chai Tea Latte (AKA Masala Chai)


To close off this list we're going with a timeless sweet and savoury treat to having you feeling the warmest and coziest vibes, no matter how cold it is outside. One cup of chai is not enough especially with how addicting this recipe is. I know we have seen all these colonizers start to sell premade masala chai tea blends and BergFit is going to teach you how easy it is to create that special chai blend in bulk so that you can have chai all fall long... Warning: you may have to make a second batch and all the aunties will never leave your house



Ingrediants:

  • 1 cup red label loose tea

  • 5 cinnamon sticks

  • 2 tbs of black pepper corn

  • 25 cardamom pods

  • 4 tbs fennel seeds

  • (optional) dry ginger)

Instructions:


  1. combine cinnamon, black peppercorn, cardamom pods, fennel seeds and ginger in either a spice grinder or blender and grind into a fine powder

  2. in a jar combine 1 cup of the loose tea and the spice mixture and store in a tight jar

The Ratio needed to make the perfect cup of Chai

  1. Depending on the mug of choice use it to measure the water quantity and measure about a cup and a half of water

  2. Add in 2 tablespoons of your special chai mix and let it cook down until the water begins to form a beautiful brown colour

  3. Add in milk depending on preference and cook it down, Remember the longer you cook it the better the flavour

  4. If the chai is too strong add in more milk if its too weak add in more chai

  5. Sweeten with sweetener of choice and serve


Now that we've equipped you with an arsenal of delicious, warm and cozy fall recipes, making this the fall you stick to your diet and stay fit is up to you. Remember, life is all about balance. Live, laugh, eat, but most importantly, stay healthy!


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