We’ve got a healthy swap for a Thanksgiving classic, Green Bean Casserole. The traditional casserole is loaded with extra calories from the creamy mushroom soup, fried onions, milk or cream, and some recipes even include cheese. This recipe is a whole new spin with the same delicious flavor, you’ll be pleasantly surprised just how similar it tastes, all the while cutting back on the calories! The ingredients consist of healthy whole foods, providing you with a variety of vitamins and nutrients. What’s not to love? Give it a try this Thanksgiving or holiday season!

Green Bean Casserole Ingredients:

Coconut Oil- This oil adds a hint of tropical flavor while also offering health benefits. Packed with medium-chain fats, it’s a quick source of energy and a heart-friendly alternative to heavier cooking oils. Its heat stability makes it ideal for sautéing like we do in this recipe. If you don’t have coconut oil on hand, it can easily be substituted with extra virgin olive oil.

French Shallot- We use French shallots for their refined, mild flavor that enhances dishes without overpowering them. Beyond taste, they contain vitamins and phytonutrients that may help reduce inflammation, support cardiovascular health, and boost immunity. Their versatility makes them ideal for both cooked and raw preparations.

Cauliflower- This vegetable has a mild flavor and is ideal in substitution recipes. It’s packed with fiber, vitamin C, and antioxidants, which support digestion, immunity, and overall health, making it a nutritious alternative to heavier ingredients.

Green Beans- The star of the show! Green beans add a crisp, fresh bite to any dish. Low in calories but high in fiber and phytonutrients, they promote digestive health and overall vitality.

Mushrooms- These bring a rich, savory umami flavor to any dish. Low in calories but nutrient-dense, they provide fiber, vitamins, and compounds that may help boost immune function and heart health.

Garlic- We use garlic for its unmistakable taste and ability to enhance every recipe. Beyond flavor, it contains nutrients and natural compounds that may help reduce inflammation and support a healthy immune system.

Water- We use water as a low calorie way of making the blended cauliflower more creamy.

Nutritional Yeast- This natural substitute for cheese is a nutritious way to add B vitamins and protein to your diet, making it a great addition to this green bean casserole.

Slivered Almonds- These nuts add a satisfying crunch and nutty flavor to any dish. They’re rich in healthy fats, protein, fiber, and vitamin E, promoting heart health, satiety and sustained energy.

Ingredients:

• 2 tbsps Coconut Oil (divided)
• 1 1/2 cups French Shallot (thinly sliced)
• 1/2 head Cauliflower (chopped into florets)
• 5 cups Green Beans (trimmed and halved)
• 2 cups Mushrooms (sliced)
• 3 Garlic (cloves, minced)
• 1 1/2 cups Water
• 1 tsp Sea Salt
• 2 tbsps Nutritional Yeast
• 1/4 cup Slivered Almonds (toasted)

Directions:

1. Add half of the coconut oil in a large skillet and place over medium-low heat. Add the sliced shallots. Stir often to prevent burning for 30 to 40 minutes, or until caramelized. Once the onions are golden, remove from the heat, transfer into a bowl, and set aside.
2. While the onions cook, steam the cauliflower in a steaming basket until softened and are easily pierced with a fork. Transfer to your blender or food processor and set aside.
3. Steam the green beans for 6 to 8 minutes or until bright green. Transfer the beans into a casserole dish.
4. Heat the remaining coconut oil in a skillet over medium-low heat. Saute mushrooms for 5 minutes or until softened then add in the garlic. Saute for another minute and remove from heat. Spread half of this mushroom mixture over your green beans in the casserole dish. Add the remaining half to your blender with your steamed cauliflower.
5. Preheat the oven to 350ºF (177ºC). Add water, sea salt, and nutritional yeast to the blender. Blend until very smooth.
6. Pour desired amount of creamy cauliflower sauce into your casserole dish over the green beans and mushrooms. You might not need it all. Smooth with a spoon or spatula. Top with the caramelized onions.
7. Bake the casserole for 30 minutes. Remove from the oven and let sit for 5 minutes before serving. Garnish with toasted slivered almonds and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.

Health Insights:

• Heart Health- The recipe is rich in monounsaturated fats from coconut oil and almonds, which are known to support heart health by helping to lower bad cholesterol levels. The green beans and mushrooms provide dietary fiber, which also contributes to heart health by promoting healthy cholesterol levels and improving overall cardiovascular health.
• Immune System- The high content of vitamins A and C from the cauliflower, green beans, and mushrooms in this recipe contribute to a strong immune system. These vitamins are essential for the body’s natural defense against disease and infection. Additionally, the garlic in the recipe has been known for its immune-boosting properties.
• Bone Health- This recipe is a good source of calcium and vitamin K, both of which are essential for bone health. The almonds and green beans provide calcium, which is necessary for the development and maintenance of strong bones. Vitamin K, found in green beans and cauliflower, is important for bone health as it helps with calcium absorption and bone mineralization.

Thanksgiving is a time for family, friends, and of course, delicious food. But just because it’s a holiday doesn’t mean you have to abandon your healthy habits, or your barre and Pilates goals! With a few simple swaps, you can enjoy all the flavors you love while making your meals more nourishing, balanced, and energizing.

Lighten Up the Sides

• Mashed Potatoes: Swap some or all of the butter and cream for Greek yogurt or a splash of olive oil. You’ll get creamy, comforting potatoes with added protein and less saturated fat.
  
• Stuffing: Use whole-grain bread, add plenty of herbs, and sneak in extra veggies like mushrooms, carrots, or celery for added fiber and nutrients.
  

Rethink the Gravy

Traditional gravy can be high in fat and sodium. Try making a homemade version with low-sodium broth, pan drippings, and a touch of flour or cornstarch to thicken. You’ll get all the savory flavor with fewer additives.

Add More Veggies

• Roasted or steamed vegetables are a natural way to bulk up your plate without added calories.
  
• Swap creamy casseroles for roasted veggie medleys with a drizzle of olive oil, lemon, and fresh herbs.
  
• Incorporate seasonal favorites like Brussels sprouts, butternut squash, or sweet potatoes for color, fiber, and antioxidants.
  

Choose Lean Proteins

Turkey is already a lean protein, but if you want to lighten things further:

• Remove the skin to reduce saturated fat.
  
• Consider a mix of turkey breast and dark meat to balance flavor and nutrition.
  
• If you’re vegetarian or more plant-forward, try adding roasted chickpeas or lentil-based sides to keep protein levels high.
  

Swap Desserts Smartly

• Use natural sweeteners like maple syrup or honey in pies instead of refined sugar.
  
• Try fruit-forward desserts like baked apples, poached pears, or pumpkin chia pudding for a lighter, nutrient-rich finish.
  
• Smaller portions and sharing treats make indulgence both satisfying and balanced.
  

Mindful Portions

Even healthy swaps can add up, so keep portions in check and aim for a colorful plate:

• Half your plate veggies, a quarter protein, a quarter complex carbs.
  
• Include healthy fats like nuts or avocado for satiety.
  
• Savor each bite, chew slowly, and enjoy the flavors without rushing.

Takeaway

With a few thoughtful swaps, your Thanksgiving table can be both festive and nourishing. You don’t have to sacrifice flavor or tradition, just make choices that support your energy, digestion, and wellbeing. Remember, just because it’s Thanksgiving doesn’t mean you have to roll away from the table completely stuffed with an aching stomach. Be sure to pace yourself throughout the meal, and stop when you feel full. This way, you’ll leave the table satisfied, guilt-free, and ready to move with strength and confidence in your next barre or Pilates class!

This Tortellini & Vegetable Minestrone Soup is bound to be your new favorite comfort soup this season. It’s cozy, delicious and a perfect meal to warm you on a cold, autumn afternoon. It’s packed with fiber and nutrients from the variety of vegetables as well as protein from the beans and cheese tortellini, keeping you satisfied and satiated. It’s a great recipe for the whole family, kids typically love the tortellini, and it’s a great way to sneak in the vegetables and beans. Give it a try, we’re sure it’ll be a new family favorite!

Ingredients for Tortellini & Vegetable Minestrone Soup:

Extra Virgin Olive Oil- Extra virgin olive oil is a heart-healthy fat rich in monounsaturated fats that help reduce bad cholesterol and support cardiovascular health. It’s packed with antioxidants, like polyphenols, which fight inflammation and oxidative stress. Additionally, its healthy fats help the body absorb fat-soluble vitamins from foods, making it a smart addition to salads, cooking, and dressings. Be aware though, it is a fat and therefore a small amount can be high in calories.

Frozen Vegetable Mix- These are a convenient and nutrient-rich way to enjoy a variety of vegetables year-round. Freezing preserves most of their nutrients, making them just as healthy as fresh options. Low in calories and versatile, they make it easy to add more vegetables to everyday meals.

Vegetable Broth- Store-bought vegetable broth is a low-calorie, nutrient-rich way to add flavor to meals without excess fat or calories. It provides minerals like potassium and magnesium, supports hydration, and can enhance the taste of soups, stews, and grains. Choosing low-sodium versions makes it an even healthier addition to a balanced, plant-based diet.

Tomato Paste- This ingredient is packed with concentrated nutrients, offering even more benefits per spoonful than fresh tomatoes. It’s one of the richest sources of lycopene, a powerful antioxidant linked to reduced inflammation, improved heart health, and potential cancer-protective effects. Tomato paste also provides vitamin C, potassium, and iron, supporting immunity, electrolyte balance, and energy production. Its natural fiber promotes healthy digestion, and the low-calorie, nutrient-dense profile makes it an easy way to boost the nutritional value of soups and sauces.

Diced Tomatoes- Canned diced tomatoes offer a rich source of vitamin C, potassium, and antioxidants, especially lycopene, which becomes even more concentrated during the canning process. Their natural acidity and fiber also aid digestion and support a balanced gut. Convenient, affordable, and shelf-stable, canned diced tomatoes make it easy to add nutrition and vibrant flavor to everyday meals.

Kidney Beans- Kidney beans are an excellent meat-free protein source, helping support muscle repair, satiety, and overall metabolic health.

Italian Seasoning- A little dash of this goes a long way in enriching this dish. If you don’t have italian seasoning on hand, you can make your own using your own spices; basil, oregano, rosemary and thyme.

Tortellini- We use cheese tortellini in this recipe, and it’s delicious, but any will do. Choose your favorite!

Parmigiano Reggiano- If you’re looking to avoid fattening foods, this may not be the best choice for you. However, keep in mind that a little can go a long way, so by adding just a sprinkle on top you get a real added boost in flavor!

Ingredients:

• 1 tbsp Extra Virgin Olive Oil
• 3 cups Frozen Vegetable Mix
• Sea Salt & Black Pepper (to taste)
• 3 cups Vegetable Broth
• 2 tbsps Tomato Paste
• 3 cups Diced Tomatoes (from the can, with the juices)
• 2 cups Red Kidney Beans (cooked)
• 1 tsp Italian Seasoning
• 10 ozs Cheese Tortellini
• 1/4 cup Parmigiano Reggiano (grated)

Directions:

1. Heat the oil in a pot over medium-high heat. Add the vegetables and sauté for three to four minutes, stirring occasionally, until tender. Season with salt and pepper.
2. Add the broth, tomato paste, diced tomatoes, beans, and Italian seasoning. Stir to combine. Bring the mixture to a simmer, cover, and cook for eight to 10 minutes to allow the flavors to absorb.
3. Stir in the tortellini. Cook for five to seven minutes or until the tortellini are al dente.
4. Divide the soup evenly into serving bowls. Garnish with parmesan cheese and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to four days.
• Serving Size- One serving is approximately two cups.
• More Flavor- Use seasonal vegetables in place of frozen vegetables. Add sautéed onion and garlic.
• Frozen Vegetable Mix- This recipe was made using a mix of carrots, celery, turnips, onions, parsnips, green beans and leeks.

Health Insights:

• Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The kidney beans, vegetables, and whole grain in the tortellini contribute to the high fiber content. Fiber can help to maintain a healthy weight, lower your risk of diabetes and heart disease.
• Vitamins and Minerals- The variety of vegetables used in this recipe provides a wealth of vitamins and minerals. These include Vitamin A, C, and K, as well as iron, potassium, and magnesium. These nutrients are essential for various bodily functions, including immune support, bone health, and maintaining blood pressure.
• Protein- The cheese tortellini and kidney beans in this recipe provide a good amount of protein. Protein is essential for building and repairing tissues, making enzymes and hormones, and is a building block of bones, muscles, cartilage, skin, and blood.

There’s something special about a dish that brings together comforting flavors, nourishing ingredients, and simple cooking. This recipe does exactly that, combining tender ground beef, sweet butternut squash, and warm spices that simmer into the perfect hearty meal. Paired with fluffy couscous and finished with fresh herbs, it’s the kind of recipe that feels like a hug in a bowl. This dish comes together quickly and is the perfect midweek dinner recipe when you find yourself running low on time. It’s got the grains, the protein and the fiber making it a delicious balanced meal (although throwing in a salad on the side for some extra veggies is never a bad idea!). It’s a great option for a meal when you’re limited on ingredients, but craving wholesome and flavorful nourishment.

Squash & Ground Beef with Couscous Ingredients:

Extra Virgin Olive Oil– This is used when sautéing the onion and garlic, creating a rich, flavorful base for the dish. Always choose extra virgin olive oil as it’s the least processed form, packed with antioxidants and heart-healthy fats that enhance both taste and nutrition.

Yellow Onion– Onions bring depth and natural sweetness to any recipe. When sautéed with garlic, they form the aromatic foundation that gives this dish its rich, savory flavor.

Garlic– A kitchen essential, garlic elevates every bite with its bold, earthy flavor. Beyond taste, it’s known for its immune-boosting and anti-inflammatory health benefits.

Extra Lean Ground Beef– A great source of protein and iron, extra lean ground beef keeps this recipe hearty and satisfying without the excess fat. It’s the perfect balance of flavor and nutrition, complementing the lighter, wholesome ingredients in the dish. Feel free to mix it up with a meat you may prefer or enjoy more. Turkey works great too!

Butternut Squash– Naturally sweet and velvety, butternut squash adds beautiful color, flavor, and creaminess. It’s also loaded with vitamins A and C, making it a nutritious and comforting addition, especially this time of year.

Smoked Paprika– This spice brings a subtle smokiness and depth that ties the dish together. But remember, a little goes a long way! It enhances warmth and flavor while adding a gorgeous color to your plate.

Couscous– Light, fluffy, and versatile, couscous is a great compliment to the meat as it soaks up all the delicious flavors in this recipe. It’s quick to prepare and a perfect base for a dish like this.

Parsley– Fresh parsley adds a burst of color and brightness at the end. It’s more than a garnish, its light, peppery flavor balances the richness of the dish beautifully.

Ingredients:

• 1/2 tsp Extra Virgin Olive Oil
• 1/2 Yellow Onion (small, diced)
• 1 Garlic (clove, minced)
• 10 ozs Extra Lean Ground Beef (we used turkey)
• 2 cups Butternut Squash (peeled, seeds removed, cubed)
• 1 tsp Smoked Paprika
• Sea Salt & Black Pepper (to taste)
• 1/2 cup Couscous (dry)
• 2 tbsps Parsley (chopped, plus extra for garnish)

Directions:

1. Heat the oil in a pan over medium heat. Add the onion and sauté for five minutes or until softened. Add the garlic and cook for another minute.
2. Add the beef and cook for 10 minutes, breaking it up as it cooks. Add the squash and cook for another minute.
3. Add the paprika, salt, and pepper. Stir well, then cover the pan with a lid. Cook for 12 to 15 minutes, stirring occasionally, until everything is cooked through and the flavors have combined.
4. Meanwhile, cook the couscous according to the package instructions.
5. Stir the parsley into the beef mixture. Divide the couscous and beef evenly between plates. Garnish with extra parsley and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serving Size- One serving is approximately half a cup of couscous and one heaping cup of the beef mixture.
• No Couscous- Use quinoa instead.

Health Insights:

• Nutrient-Dense- The combination of extra lean ground beef, butternut squash, and couscous provides a rich array of essential nutrients, including protein, vitamins, and minerals that support overall health and well-being.
• Antioxidants- The inclusion of garlic, smoked paprika, and parsley contributes to the antioxidant content of the dish, which can help combat oxidative stress and support immune function.
• Heart Health- The use of extra virgin olive oil and the balance of healthy fats from the ingredients promote heart health by potentially improving cholesterol levels and reducing inflammation.

It’s that warm and cozy time of year and we’ve got some healthy, hearty soups coming your way. This spiced carrot and lentil soup has got it all, protein, fiber, nutrients and a great flavor the whole family is sure to enjoy. It’s the soup that screams “fall is in the air!” The recipe is originally a slow cooking version, but you can easily speed up the cooking time just by turning up the heat. This soup is easy to whip up, and a great option to keep in the freezer to have on hand when you are short on time. Give it a try and soak in the comfort of the season.

Spiced Carrot & Lentil Soup Ingredients:

Carrots- The carrots in this soup really add to the flavor and help mix up the texture of the soup, making it more hearty and giving it a brighter flavor. Cooking your carrots before eating them actually allows your body to absorb more vitamin A than if you were to eat them raw, so this soup is a great way to get that vitamin in your diet!

Yellow Onions- These really help bring out the flavor in the soup. Yellow onions are one of the best natural sources of quercetin, a powerful antioxidant that helps reduce inflammation, supports heart health, and may even protect against certain cancers.

Celery- This is a nice addition to the flavor in any soup, but it’s also something that can easily be omitted if you don’t happen to have any celery on hand or don’t like the flavor. Celery is very low in calories and very hydrating, making it a food, easy to love!

Dry Green Lentils- You want to use dry lentils here so while they are cooking, they can soak in the flavors, making them extra delicious. Lentils are a healthy source of protein, fiber and prebiotics making them absolutely fantastic for gut health.

Ginger- Ginger is going to give this soup the kick it needs. While it substantially adds to the flavor, it also has an astonishing amount of health benefits. Ginger has been used for years as a medicinal herb, and for good reason (it works!)! Ginger helps fight inflammation, strengthen the immune system, aid digestion, ease nausea and flu like symptoms, just to name a few of the incredible things it can do.

Garlic- Obviously an essential element to this soup. Garlic is a true functional food, it supports your immune system, heart, blood sugar, detox, and gut health all at once. Not to mention, it tastes delicious!

Curry Powder- This is the primary factor in giving the soup its spiced flavor. You don’t want to miss it! Curry powder also has some major powerful health benefits and can support your heart, brain, digestion, and immune system, all while reducing inflammation and protecting your cells. Talk about a win!

Vegetable Broth- This broth is hydrating, nourishing, anti-inflammatory, and gut-friendly — a true comfort food with real benefits. The best option is to make this ingredient from scratch, but unfortunately not everyone has the time for that. When choosing vegetable broth at the store, look for low-sodium options and make sure it’s made from real, whole vegetables rather than vegetable powders or concentrates. This will ensure you are receiving the nutritional benefits from the vegetables and not an overdose of sodium you really don’t need.

Cilantro- You either love it or you hate it. If you love it, add it in to your soup! It’s a tasty addition for added flavor and of course comes with loaded health benefits. To preserve nutrients, add cilantro at the end of cooking or use it fresh as the heat can reduce its vitamin and antioxidant content.

Ingredients:

• 8 Carrots (medium, diced)
• 2 Yellow Onions (medium, diced)
• 2 stalks Celery (diced)
• 1 cup Dry Green Lentils (rinsed)
• 1 1/2 tsps Ginger (fresh, minced)
• 2 Garlic (cloves, minced)
• 2 tsps Curry Powder
• Sea Salt & Black Pepper (to taste)
• 8 cups Vegetable Broth, Low Sodium
• 1/3 cup Cilantro (chopped)

Directions:

1. Add the carrots, onions, celery, lentils, ginger, garlic, and curry powder to the slow cooker. Season with salt and pepper, and add the broth.
2. Cover and cook for six hours on high or eight hours on low.
3. Before serving, take 1/3 of the soup and blend it until smooth. Pour the blended back into the slow cooker. Alternatively, blend some of the soup right in the slow cooker with an immersion blender.
4. Stir in the cilantro before serving. Enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to five days. Freeze for up to three months.
• Serving Size- One serving is approximately two cups.
• More Flavor- Add coconut milk, diced tomatoes, and/or cooked grains.

Health Insights:

• Fiber- This recipe is rich in fiber, which is essential for a healthy digestive system. The green lentils, carrots, and celery all contribute to the high fiber content. A diet high in fiber can help to maintain bowel health, lower cholesterol levels, control blood sugar levels, and aid in achieving a healthy weight.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of vitamins and minerals. Carrots are high in Vitamin A, which is important for vision and immune function. The green lentils contribute to the iron content, which is essential for the production of red blood cells. The vegetable broth provides a variety of minerals, including potassium, which is important for heart health.
• Low Fat- This recipe is low in fat, making it a good choice for those watching their fat intake. Despite being low in fat, it is still high in other nutrients, making it a nutrient-dense food choice. A diet low in fat can help to maintain a healthy weight and reduce the risk of heart disease.

With fall in full swing, we’ve brought you a cozy roasted sweet potato & brussels sprout salad recipe, that utilizes some wholesome seasonal ingredients. These are some of the worlds healthiest superfoods, like sweet potatoes, brussels sprouts, lentils, and spinach – all tossed in a creamy tahini dressing. This protein packed, highly nutritious meal is great for repairing muscles after a workout and sure to leave you feeling satisfied.

Roasted Sweet Potato & Brussels Sprout Salad Ingredients:

Sweet Potatoes- These complex carbs are slow-digesting, meaning they offer a great sources of energy but won’t spike your blood sugar. They’re also packed with vitamins A and C and a good source of fiber. The sweetness in these potatoes gives this salad a rounded mix of flavors.

Brussels Sprouts- Rich in fiber, antioxidants and anti-inflammatory properties, these cruciferous vegetables are powerful superfoods. If you never liked brussels sprouts before, I promise you have to give them a try roasted and crispy!

Extra Virgin Olive Oil- Be sure to use “extra virgin” as it is the highest quality and least processed form of olive oil. Olive oil is high in antioxidants and polyphenols making it a healthier option when cooking with an oil.

Tahini- This paste is made of sesame seeds, and is rich in protein as well as monounsaturated and polyunsaturated fats (the good kind of fat, but be mindful of its high calorie content). It’s the perfect dressing base for any salad, but especially fitting for this fall weather roasted salad.

Maple Syrup- This ingredient gives the dressing a bit of sweetness without adding refined table sugar. It’s essential for balancing the dressing and the overall flavor of the salad.

Cayenne Pepper- This gives the recipe a bit of a kick. Not only is it flavor enhancing for this salad, but it also has the ability to fire up your metabolism and increase calorie burning. If that’s not “winning” I don’t know what is!

Lentils- These are a great source of plant-based protein while also being a complex carb giving steady energy to our bodies. It powers us and keeps us full, what’s not to love?! Lentils are also high in fiber (which your gut will thank you for) as well as iron (where are my anemic girlies at?!).This ingredient is essential to making this salad an actual meal.

Baby Spinach- Another superfood for the win! Besides lentils, spinach is another great iron source. Adding spinach with the roasted vegetables, really makes this feel more like a traditional salad… but the other ingredients give it a twist.

Ingredients:

• 2 Sweet Potatoes (medium sliced into 1 inch cubes)
• 4 cups Brussels Sprouts (washed and halved)
• 1 tbsp Extra Virgin Olive Oil
• Sea Salt & Black Pepper (to taste)
• 1/4 cup Tahini
• 1 tbsp Maple Syrup
• 1/4 cup Water (warm)
• 1/4 tsp Cayenne Pepper (less if you don’t like it spicy)
• 1/8 tsp Sea Salt
• 2 cups Lentils (cooked, drained and rinsed)
• 8 cups Baby Spinach (chopped)

Directions:

1. Preheat the oven to 425ºF (218ºC). Line a large baking sheet with parchment paper.
2. Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil and season with sea salt and black pepper to taste. Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both vegetables are cooked through and starting to brown.
3. While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside.
4. Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well.
5. Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with desired amount of dressing. Enjoy!

Notes:

• No Brussels Sprouts- Use broccoli instead.
• No Lentils- Use chickpeas, tempeh, or tofu instead.

Health Insights:

• Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The lentils, Brussels sprouts, and sweet potatoes are all excellent sources of fiber, which can help to prevent constipation and promote a feeling of fullness.
• Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. The sweet potatoes are high in vitamin A, the Brussels sprouts are a great source of vitamin C, and the spinach is packed with vitamin K. Additionally, the lentils contribute to the iron content of the meal.
• Heart Health- The use of extra virgin olive oil and tahini in this recipe contributes to its heart-healthy properties. These ingredients are high in monounsaturated fats, which can help to lower levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol. Additionally, the high fiber content from the vegetables and lentils can also contribute to heart health.

Did you know your metabolism isn’t just about burning calories? While that’s an important aspect for weight management, it does so much more for you than that! It’s also responsible for the energy you have when doing daily activities and even basic human functions like breathing, blood circulation, growing and thinking. It plays a role in managing hormone levels and even repairing body tissues (think recovering muscles after a workout, or healing a wound). Your metabolism is essentially vital to your well-being. 

If metabolism is so important, what can we do to keep it healthy? Unfortunately, there are no magic supplements, but with a few simple habits, you can boost your metabolism naturally, and within a short amount of time, start feeling more energized and focused in your daily life. Let’s break down the keys to boosting your metabolism.

1. Build Lean Muscle (Yes, Through Barre & Pilates!)

One of the best ways to boost your metabolism is by building lean muscle. Compared to fat, muscle tissue burns more calories while your body is at rest, which means your body keeps working and burning even after class ends.

Barre and Pilates are perfect for this, they strengthen and tone your muscles, helping you maintain a lean, sculpted physique that supports a steady metabolic rate.

Try this: Add an extra strength-focused class each week or incorporate light hand weights and resistance bands into your routine.

2. Don’t Skip Meals! Especially Breakfast!

Skipping meals can actually slow down your metabolism. When your body senses it’s not getting enough fuel, it conserves energy by storing fat, the opposite of what you want!

Start your day with a balanced meal that will keep you full and give you sufficient energy. Something that includes protein, healthy fats, and complex carbs. Think:

• Greek yogurt with berries and granola
  
• A veggie omelet with avocado toast
  
• A smoothie with protein powder, spinach, and almond butter
  

These combos give your metabolism a morning boost and keep you satisfied through out your day.

3. Stay Hydrated

Your metabolism depends on proper hydration to work efficiently. Even mild dehydration can reduce your body’s ability to burn energy. After a full night’s rest without drinking water, we all wake up slightly dehydrated. Be sure to start your day with a couple of glasses of water to replenish what you’ve lost throughout the night, and continue to drink consistently throughout the day.

Tip: Keep a reusable water bottle with you and sip consistently. Try adding lemon or cucumber slices for a natural flavor boost if water is boring for you, or try coconut water after class for extra electrolytes.

4. Prioritize Protein

Protein has a higher “thermic effect” than carbs or fats, meaning your body uses more energy to digest it. Adding protein to each meal can subtly increase your daily calorie burn while supporting muscle recovery after your barre or Pilates session. Be careful not to go overboard, as consuming excessive protein can have negative effects on your overall health. Aim for the World Health Organization’s recommended amount: 0.8 grams of protein per kilogram of body weight per day.

Quick ideas:

• Add a scoop of protein powder to smoothies
  
• Snack on nuts, hard-boiled eggs, or hummus with veggies
  
• Choose lean proteins like fish, tofu, or chicken
  

5. Get Enough Sleep (Seriously!)

Your metabolism doesn’t get to rest when you do, but it does depend on quality sleep to function properly. Poor sleep disrupts hormones that control hunger and energy, often leading to fatigue and sugar cravings.

Aim for 7–9 hours of consistent rest each night to help your body repair, recover, and regulate its metabolism naturally.

6. Keep Moving, Even Outside of Class

While your barre and Pilates sessions give you a great metabolic boost, everyday movement matters too. Walking the dog, taking the stairs, or even gentle stretching at your desk all add up!

Think of it as: “active living” rather than “extra exercise.” Your metabolism loves movement and consistency!

The Takeaway

Boosting your metabolism isn’t about extreme diets or endless cardio, it’s about creating habits that support your body’s natural rhythm. Move often, eat mindfully, rest well, and hydrate! You’ll find yourself feeling more alive and energetic – positively influencing your mood and ultimately your outlook on life! 

When we take care of our bodies, we naturally feel good, both physically and mentally. Life is better when we live with intention and strive to become our healthiest selves.