Fall Recipe Cookbook
Fall Recipe Cookbook
Looking for fun and healthy recipes during the fall season? […]
Looking for fun and healthy recipes during the fall season? Look no further as Peak Wellness has you covered!
Pumpkin Chai Latte
- 1-2 bags chai tea
- 4 oz. hot water
- 4 oz. unsweetened almond milk
- 1 packet Peak Wellness Pumpkin Pie protein shake
- 1 tsp vanilla extract
- 1 tsp. cinnamon powder
- 1 cup of ice
- Steep chai tea bag(s) in hot water.
- Add unsweetened almond milk to blender bottle.
- Mix Pumpkin Pie protein shake, vanilla extract, and cinnamon powder in blender bottle. Shake thoroughly.
- Pour over ice for an iced chai tea, or put in blender with ice to create a chai Frappuccino!
- Optional: Top with fat free cool whip. (Adds 1 flex food)
Serves: 1
Meal Exchange: 1 Meal Replacement, 1 Flex Food
Apple Cinnamon Protein Bites
- 1 packet Peak Wellness Apple Cinnamon Oatmeal or Peak Wellness Maple Brown Sugar Oatmeal
- 1 Tbsp. peanut butter powder
- 2 tbsp. water
- ½ Tbsp. sugar-free mini dark chocolate chips
- ¼ tsp. cinnamon powder
- Mix all ingredients in a small bowl. Roll mixtures into balls.
- Wrap in plastic wrap and refrigerate for 2 hours.
Serves:1
Meal Exchange: 1 Meal Replacement, 2 Flex Foods
Pecan Pie Muffins
- 1 packet Peak Wellness Pancakes
- 1 packet Peak Wellness Cinnamon Swirl protein shake
- 2 eggs
- ½ tsp. baking powder
- 1 tsp. cinnamon powder
- 4 oz. water
- 1 Tbsp. sugar-free maple syrup
- 8 pecans (chopped)
- Preheat oven to 350°F.
- Add 6 paper liners to a muffin tin or spray 6 muffin tins with vegetable oil spray, set aside.
- Whisk egg, add pancake and Cinnamon Swirl shake mix, baking powder, cinnamon, and chopped pecans.
- Mix in maple syrup and water, adding an additional 1-2 tsp. of water at a time if needed.
- Divide batter into sic muffin caps.
- Bake for approximately 20 minutes.
Serves: 2
Meal Exchange: 1 Meal Replacement, 1 oz. Lean Protein, 1 Fat
Mock “Tater Tot” Casserole
- 1 lb. ground turkey
- 1 tsp. olive oil (or preferred oil)
- ½ yellow onion (diced)
- 2 cloves of garlic (minced)
- 1 can fat-free cream of mushroom soup (10.75 oz. can)
- 1 can green beans
- 1 cup shredded cheddar cheese
- 2 bags frozen cauliflower rice
- Salt & pepper
- Preheat over to 375°F.
- In a skillet, sauté ground turkey in choice of oil and cook until done and slightly browned. Set aside and drain excess oil.
- Place two bags of frozen cauliflower in the microwave and cook for the allotted time.
- Empty cooked bags into a colander over the sink to drain excess water.
- Mix the cooked ground turkey, onion, garlic, cream of mushroom soup, green beans. Season with salt and pepper.
- Spread mixture in the bottom of the baking dish.
- Top with ½ cup of the shredded cheese.
- Add the drained cauliflower.
- Season with more salt and pepper to taste.
- Top off with remaining cheese.
- Bake in the over for 35-40 minutes.
- Take out of the oven once the cauliflower starts to brown and cheese is melted. Serve and enjoy!
Serves: 8
Meal Exchange: 1 cup = 2 oz. Very Lean Protein, 1 Cup Vegetable, 1 Fat, 1 Flex Food
Healthy Southwest Chili
- 1 packet Peak Wellness Vegetarian Chili with Beans
- ¼ cup salsa
- ¼ cup diced green pepper and onion
- Jalapeño (diced, to taste)
- ½-1 tsp. chili seasoning
- ¾ oz. Mexican Blend shredded cheese
- Cilantro (chopped, to taste)
- 2 Tbsp. fat-free sour cream
- Olive oil spray
- Sauté diced green pepper and onion over medium heat with olive oil spray until softened.
- Combine Vegetarian Chili with 6 oz. water and mix well.
- Add salsa, sautéed vegetables, jalapeño, and chili seasoning. Stir to combine. Add more water if needed.
- Microwave instructions: In a microwave-safe bowl, heat chili for 1 minute. Stir and heat for another 1-2 minutes. Let stand for 1 minute. Stovetop instructions: Let mixture simmer for 6 minutes and let cool for 1 minute.
- Top with shredded cheese, cilantro, and sour cream. Enjoy!
Serves: 1
Meal Exchange: 1 Meal Replacement, ½ Cup Vegetables, 1 Fat, 1 Flex Food
Cauliflower Wings
- 2 Tbsp. sugar-free sauce (Preferred brand: G Hughes Sugar Free Dipping Sauce. Choices of BBQ, Sweet Honey, Mango Habanero, and much more!)
- 1 bag Peak Wellness Chips or Crisps of choice
- ¼ head of cauliflower
- ¼ cup egg whites
- Preheat air fryer to 350°F. If using over, preheat to 425°F.
- Crush the chips in a shallow bowl.
- Separate cauliflower into florets and drench with egg whites.
- Press the cauliflower florets into the chip crumbs until well coated.
- Lightly spray air fryer basket with non-stick spray. Place the cauliflower florets in the air fryer and cook for 15 minutes. Toss every minutes to ensure an even crisp.
- If using over, roast for 25 minutes and flip halfway through.
- Toss with choice of sauce or serve on the side.
Serves: 1
Meal Exchange: 1 Bar, 1 oz. Very Lean Protein, 1 Cup Vegetables, 1 Flex Food
Buffalo Spaghetti Squash
- 1 medium squash (8 inches)
- 2 oz. cooked chicken
- 2 Tbsp. hot sauce
- ½ cup fat-free sour cream
- ¼ cup diced onions
- ½ cup shredded cheddar cheese or mozzarella
- Optional – green onions for garnish
- Preheat over to 400°F.
- Cut squash in half using a paring knife. You can microwave it for 5 minutes to make it softer.
- Spray baking sheet with cooking spray and bake cut side down for 40 minutes. When finished, should be easily fluffed with a fork.
- Remove squash from skin and mix with hot sauce, chicken, onions, and sour cream.
- Add back into skin or an oven safe bowl and top with cheese. Broil for 2 minutes until cheese melts.
Serves: 1
Meal Exchange: 2 oz. Very Lean Protein, 1 Fat, ½ Cup Vegetables, 1 Flex Food
Roasted Vegetable Soup
- 2 medium summer squash (cubed)
- 2 medium zucchini squash (cubed)
- 2 carrots (sliced)
- 3 bell peppers (yellow, red, orange) (diced)
- 2 scallion bulbs (chopped)
- 48 oz. fat-free, low sodium chicken broth
- 2 Tbsp. olive oil
- Salt and Pepper
- Preheat oven to 425°F.
- Spread vegetables onto a cookie sheet tray that has been prepared with non-stick cooking spray.
- Roast vegetables in oven for 25 minutes.
- Remove vegetables from oven and set aside.
- In a stock pot or large soup pot, add ½ cup chicken broth and about a third of the roasted vegetables. Blend with an immersion blender. If you don’t have an immersion blender, pour mixture into a standard blender and pulse for 30 seconds. Check and stir to ensure that mixture doesn’t overheat in blender.
- Add remaining vegetables and chicken broth and heat over medium-high heat for an additional 10 minutes.
- Top with your favorite garnish. Serve and enjoy!
Serves: 6
Meal Exchange: 1 Cup Vegetables, 1 Flex Food
Mock “Apple Crisp”
- 1 packet Peak Wellness Maple and Brown Sugar Oatmeal
- 1 tsp. butter
- ½ cup jicama
- 1 Tbsp. no calorie sweetener
- 1 tsp. apple pie spice or cinnamon, nutmeg, cloves, and ground ginger
- 1 Tbsp. lemon juice
- Preheat oven to 350°F.
- Combine Maple and Brown Sugar Oatmeal and 1 tsp. butter until butter is blended with the crumbs.
- Sprinkle the crumb topping over the jicama and bake for 10-15 minutes until jicama is tender and crumb topping is golden brown and bubbly.
Served: 1
Meal Exchange: 1 Meal Replacement, ½ Cup Vegetable, 1 Fat
Pumpkin Pie Pudding
- 1 packet Peak Wellness Pumpkin Pie or Vanilla Protein Shake
- ½ tsp. pumpkin pie spice
- 1-2 Tbsp. pumpkin puree *Tip – freeze excess puree into ice cube tray for future use
- 4 oz. cold water
- 2 Tbsp. fat-free whipped topping
- Combine all ingredients in a small bowl and stir until smooth.
- Let chill for 5 minutes.
- Top with extra fat-free whipped topping and cinnamon if desired.
Serves: 1
Meal Exchange: 1 Meal Replacement, 1 Flex Food
We hope you enjoy these amazing recipes! Let us know your thoughts and share your versions to our Peak Wellness Facebook page!