Caitlin Daugherty - December Member of the Month

I had always been overweight growing up. I never took any interest in sports and found comfort in my mom's home cooked meals or fast food with friends. Things only got worse in college when I began overeating with lack of control due to stress and other reasons. I hit my highest weight in college at roughly 215 pounds. Once I graduated in 2015, my bad eating habits stuck around but I started vigorous exercise, cut out soda and managed to lose about 20 pounds as my first attempt to “get back under 200 pounds” which I realized in the last year was the wrong mindset going into weight loss because I hit a ‘comfort level’ of being just under 200 pounds. When I hit 195 pounds, something inside me

Creamy Chicken and Tortellini Soup

INGREDIENTS: 1 tablespoon, extra virgin olive oil 1 large sweet onion, peeled and chopped 1 red bell pepper, seeded and chopped 2 cups sliced carrots 4 garlic cloves, minced 1 1/4 pounds boneless skinless chicken breast, about 2 large breasts 1 1/2 teaspoons dried thyme leaves or 1 tablespoon fresh thyme leaves 1/2 teaspoon crushed red pepper Salt and pepper 9 cups chicken broth 8.8 ounce package tortellini pasta 1/4 – 1/3 cup heavy cream 1 cup packed frozen spinach or 3 cups fresh baby spinach leaves 2 tablespoons fresh chopped parsley INSTRUCTIONS: Place a large sauce pot over medium heat. Add the olive oil and chopped onions. Sauté for 3 minutes to soften. Then add the chopped bell pepper

Creamy Thai Curry Sweet Potato Soup

INGREDIENTS: 1 tablespoon olive oil 1 medium onion (diced) 2 cloves garlic (minced) 1 tablespoon ginger (finely grated) 1 tablespoon Thai red curry paste 4 cups sweet potato (peeled and diced into 1/2 inch cubes; roughly 500 g) 2 carrots (peeled and sliced) 3 cups stock (veggie or chicken; or homemade bone broth) 3/4 cup dried red lentils 1 1/2 tablespoons fish sauce 1/2 lime (juiced) 1/4 teaspoon salt 13.5 oz coconut milk (full fat recommended) INSTRUCTIONS: Heat olive oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until translucent and cooked through (roughly 5-7 minutes). Add the garlic and ginger, and cook for one minute. Add the curry paste and

Crockpot Sausage, Spinach and White Bean Soup

INGREDIENTS: 1 tablespoon olive oil 1 (12.8-ounce) package smoked andouille sausage, thinly sliced 3 cloves garlic, minced 1 onion, diced 3 carrots, peeled and diced 2 stalks celery, diced 2 (15-ounce) cans Great Northern beans, drained and rinsed 1/2 teaspoon dried oregano 2 bay leaves 4 cups chicken broth Kosher salt and freshly ground black pepper, to taste 3 cups baby spinach INSTRUCTIONS: Heat olive oil in a large skillet over medium high heat. Add sausage, and cook, stirring frequently, until lightly browned, about 3-4 minutes. Place sausage, garlic, onion, carrots, celery, beans, oregano and bay leaves into a 6-qt slow cooker. Stir in chicken broth and 2 cups water until well combin

Rustic Smoky Glazed Chicken & Veggie Bake (serves 4)

INGREDIENTS 2 tsp. smoked paprika 2 tsp. ground cumin 1/2 tsp. pepper extra-virgin olive oil Kosher salt 1 lb. potatoes, halved or quartered depending on size 1/2 lb. carrots, roughly chopped 1/4 lb. Brussels sprouts, halved 1/4 lb. red onion, roughly chopped 1/4 lb. halved mushrooms 1/4 lb. asparagus, cut up 1/4 lb. whole green beans 1 1/2 lb. chicken pieces Chopped parsley, for serving Lemon wedges, for serving INSTRUCTIONS -Preheat oven to 450 degrees F. Make rub: Combine paprika, cumin, and pepper. -On a large rimmed baking sheet, toss 2 tablespoons olive oil, one-third of rub, and 1/2 teaspoon salt with potatoes, carrots, Brussels sprouts, and onion. Roast 10 minutes.

Stuffed Acorn Squash (serves 6)

INGREDIENTS 3 small acorn squash 3 tbsp. extra-virgin olive oil, divided Kosher salt Freshly ground black pepper 1 c. farro 2 c. plus 2 tablespoons apple cider, divided 2 sprigs fresh thyme 1/2 lb. sweet Italian sausage 1/2 yellow onion, chopped 2 stalks celery, chopped 2 cloves garlic, minced 1 tbsp. fresh thyme, chopped 1 bunch lacinato kale, stems removed and chopped INSTRUCTIONS -Preheat oven to 400°. Cut each end off squash and halve. Use a spoon to remove seeds and brush all over with 2 tablespoons olive oil. Season with salt and pepper and roast until tender, 30-35 minutes. -Meanwhile, make farro: in a medium sauce pan, combine farro with 2 cups cider, 1 cup water, and

Homemade Pumpkin Spice Latte

Ingredients: 1 cup milk (dairy, almond, coconut, etc.) 1 tbsp (15g) pumpkin purée 4 drops vanilla crème stevia, or adjusted to taste ⅛ tsp ground cinnamon tiny pinch ground nutmeg tiny pinch ground ginger ¾ cup (180mL) extra strong coffee Instructions: Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the stevia, cinnamon, nutmeg, and ginger. Whisk the mixture until it becomes frothy. Add the coffee to a large mug, and pour the milk mixture on top. Notes: Any sweetener may be substituted for the vanilla crème stevia. Adjust the amount to suit your tastes. Two shots of espresso may be substituted

Paleo Pumpkin Pancakes

Ingredients: 1/4 cup pumpkin puree 3 tbsp almond milk 1 tbsp honey or maple syrup 3 eggs 1 tbsp coconut oil, melted, plus additional for pan 1 tsp vanilla 1/4 cup coconut flour 1 tsp cinnamon Pinch of nutmeg 1/4 tsp salt 1/4 tsp baking soda Instructions: In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined. Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skille

Roasted Garlic and Rosemary Pumpkin Hummus

Ingredients: 1–2 cloves roasted garlic 2 tablespoons olive oil 2 tablespoons water 1 can chickpeas, drained and rinsed 2/3 cup pumpkin puree 1 tablespoon maple syrup or honey 1/2 teaspoon finely minced fresh rosemary (more to taste) salt to taste Instructions: To roast the garlic, the peeled cloves in a small saucepan with olive oil for 15-20 minutes over low/medium heat. The garlic gets the roast-y flavor and then you get some bonus garlic infused olive oil. Puree all ingredients except rosemary in a blender or food processor until smooth. Add more oil or water as needed. Stir in the rosemary (I found that the blender didn’t really like the tough rosemary pieces in there so I just stirred

Pumpkin Risotto with Goat Cheese

Ingredients: 4 cups bone broth or vegetable stock 1 cup canned pumpkin puree 2 tablespoons unsalted butter 1 shallot minced 1 teaspoon kosher salt 1 teaspoon chopped fresh thyme 1 1/2 cups Arborio rice 1 teaspoon white wine vinegar 1/2 cup grated Parmesan cheese 1/4 cup chopped fresh flat-leaf parsley 1/4 teaspoon nutmeg Fresh ground black pepper 1 cup crumbled goat cheese 1/2 cup dried cranberries Instructions: In a medium saucepan, whisk together the stock and pumpkin over medium heat. Bring to a simmer and reduce the heat to low. Cover and keep warm. Melt the butter in a large Dutch oven or saucepan over medium heat. Once the foaming subsides, add the shallot and salt. Cook until softene

Pumpkin Muffins

Ingredients: 2 cups rolled oats 1 cup pumpkin puree 6 ounces plain Greek yogurt 1/2 cup maple syrup 2 eggs 1 teaspoon baking soda pinch of cinnamon and salt chocolate chips (optional) Instructions: Preheat oven to 375 degrees. In a food processor or blender, pulse the oats for about ten seconds to get them mostly smooth. Add all the rest of the ingredients with the oats and pulse until mixed (some pieces of oats may remain). Stir in chocolate chips if you want them. Transfer to a greased muffin tin. Bake for 15-ish minutes. Allow to cool before you take them out of the tins.

Mexican Stuffed Peppers

INGREDIENTS 4 bell peppers, halved & seeded 1 tablespoon olive oil or coconut oil ½ yellow onion, diced 3 cloves garlic, minced 1 lb ground beef 6 oz can of tomato paste 6 oz can diced of green chiles 2 T hot sauce ½ T garlic powder ¼ t ground red pepper ⅛ t paprika Salt & pepper to taste 3 T cilantro, chopped Pico de gallo & guacamole INSTRUCTIONS Preheat oven to 350ºF. Heat olive oil in a large skillet over a medium-high heat. Sauté onion 3-5 minutes until translucent. Add garlic and cook another minute. Add ground beef and cook, breaking up with the back of a spoon, 10-12 minutes until no longer pink. Add tomato paste, chiles, and spices, and cook another 2-3 minutes for flavors to meld.

Cashew Chicken Quinoa Bake

INGREDIENTS 1 cup quinoa, rinsed and uncooked 1 cup yellow onion, minced 2 medium red peppers, chopped into bite-sized pieces 4 4oz chicken breasts, diced into bite-sized pieces 1/2 cup hoisin sauce (or gluten-free hoisin sauce) 1 tablespoon minced garlic 2 tablespoons soy sauce or tamari (low sodium) 1/2 tablespoon fresh ginger, minced 1 cup water 1 cup cashews, roasted and lightly salted green onion for garnish INSTRUCTIONS First, preheat oven to 375ºF and spray a casserole dish with cooking spray. Next, place 1 cup uncooked quinoa on the bottom of the casserole dish and layer with diced onion and red pepper on top. Place sliced chicken on top of veggies. Prep sauce by mixing together hois

Vegan Pumpkin Black Bean Chili

INGREDIENTS 2 tablespoons extra virgin olive oil 1 large onion, diced 6 ounces button mushrooms, diced 4 cloves garlic, minced 1 jalapeño, seeded and minced 1 pie pumpkin, peeled, seeded, and cut into bite-sized pieces 1 28-ounce can crushed tomatoes 2 14-ounce cans black beans, undrained 1/2 cup steel cut oats 4 tablespoons chili powder 3 tablespoons cumin 1 tablespoon dried oregano 1/4 cup fine cornmeal 1 cup warm water Salt and pepper, to taste INSTRUCTIONS Heat the olive oil in a large Dutch oven or soup pot over medium-high heat. Add the onion, mushrooms, garlic, and jalapeño, and cook until just tender and fragrant, about five minutes. Add the pumpkin, tomatoes, beans, oats, chili powd

Caribbean Jerk Shrimp with Cauliflower Rice

INGREDIENTS 10 oz. large shrimp, peeled and deveined 2 Tbsp olive oil 2 Tbsp red wine vinegar 2 Tbsp fresh squeezed orange juice 1 Tbsp brown sugar, packed, or honey 1 Tbsp reduced-sodium soy sauce (green top) 2 Tbsp green onions, chopped 1 Tbsp jalapeño, seeded and finely chopped Lime wedges, if desired For the Jerk Seasoning: ½ tsp. garlic powder ¼ tsp. onion powder ¼ tsp. dried thyme ½ tsp. paprika ⅛ tsp. allspice ⅛ tsp. nutmeg ¼ tsp. cayenne pepper ⅛ tsp. sea salt For the Cauliflower Rice: 1 Tbsp olive oil 1 green bell pepper, chopped 1 jalapeño, seeded and finely chopped 1 cup fresh pineapple, chopped 4 cups cauliflower rice 1 tsp. garlic powder ¼ tsp. sea salt ¼ tsp. pepper ⅛ tsp. cin

Pad Thai Chicken Bowls

INGREDIENTS 1 tbsp olive or coconut oil 1 small yellow onion, diced 4 chicken breasts 4 zucchinis, spiralized or cut into matchsticks 1 package Carrot matchsticks 1/2 red cabbage, thinly chopped 2-3 scallions, sliced 1/4 cup chopped peanuts 1/3 cup finely chopped cilantro Pad Thai Sauce 1/4 cup tamarind paste 1 tbsp low-sodium soy sauce or tamari 1 tbsp peanut butter 2 cloves garlic minced 2 tsp fish sauce 2 tsp lime juice INSTRUCTIONS Whisk ingredients for Pad Thai sauce together in a medium-sized glass bowl. Heat olive oil on med-high heat. Add onions, sautéing for 2-3 min until softened. Add chicken and 3/4 of the Pad Thai Sauce, stirring to combine and cooking for 8-10 min until chicken

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