Crockpot Pumpkin Chili

Its that time of year where everything and anything is pumpkin and I am totally ok with that. I love everything about the seasonal winter squash, especially cooking pumpkin seeds but since I live in a condo with no outdoor space of my own I can’t carve and place out pumpkins for any sort of decoration since they will rot quickly indoors. So when my craving for pumpkin seeds hit I don’t let that precious squash go to waste. Making homemade pumpkin puree is so easy and it beats any canned version you will find at the store. I freeze my fresh puree in 2 cup servings for quick and easy access whenever my craving to cook a pumpkin recipe hits…like this extremely easy, sweet and spicy, Crockpot Pumpkin Chili.


While this isn’t quite set it and forget it recipe, the sacrifice of having to sauté up the ground beef with the onion and jalapeño in a separate skillet first is worth it because this dish is oh so flavorful.


Pumpkin Chili


I was worried this recipe was going to be too spicy with the jalapeño and chili powder but dare I say I may opt for more heat next time I make it? If you like your chili with an extra kick I would make sure to keep your jalapeño seeds and sauté them along with the beef and onions and even opt for more chili powder or even a dash of cayenne or hot sauce into the crock pot.


Crockpot Pumpkin Chili
Author: Emily Goodman
  • 1 tablespoon olive oil
  • 1 sweet onion, diced
  • 1 jalapeño, seeds removed and diced
  • 1 lb ground beef; 90% lean
  • 1 14.5 can of diced tomatoes
  • 2 cups pumpkin puree (or 1 15oz can of canned pumpkin, not pumpkin pie filling)
  • 1 15oz can of red kidney beans
  • 1 15oz can of cannellini beans
  • 3 tablespoons brown sugar
  • 1 tablespoon pumpkin pie spice
  • 1 tablespoon chili powder
  • 2 tablespoons tomato paste
  1. Heat the olive oil in a skillet over medium heat. Add the diced onion, jalapeño and ground beef. Cook breaking up the beef with a spoon until meat is no longer pink. Drain any excess fat.
  2. Transfer the beef mixture to a crock pot and mix in all remaining ingredients.
  3. Cover and set crock pot to low and cook for 3 hours.
  4. Top with any desired toppings! I like to serve mine over brown rice and top with scallions, cheddar cheese and a dollop of green yogurt.
If you would like to make this recipe a bit spicier keep the jalapeño seeds and sauté them with the onions and beef mixture or add a bit more chili powder or cayenne or hot sauce to the crock pot mixture prior to cooking.


Glow Bowl

If I am going to eat a salad or a bowl you can bet that that salad or bowl is going to be filled with hearty and filling ingredients. You won’t find any boring spinach or kale only salads over here. I bury those ingredients in my morning super food smoothie! For me, I prefer big chunky vegetables and fiber filled carbs jam packed with flavor that while keeping me satisfied, also are keeping me full.


Recently I was out to dinner with some friends at a restaurant near my home {The Broadway in South Boston for anyone reading this who lives in Boston, MA}. We got a bunch of different items off the menu but one dish that stood out the most to me was the Glow Bowl. Filled with grilled zucchini, quinoa, brussel sprouts, creamy goat cheese and grilled shrimp that we added it was full of different flavors and textures and kept us nice and full throughout the concert we were attending after. I didn’t expect the dish to be warm which was a really nice surprise and it was a very large portion, as it should be for $15!


Over the next few days I found myself craving that Glow Bowl so I headed to the grocery story and picked up all the ingredients {and then some because I wanted more veggies!} and created my own version.


I am happy to say it was just as good as I remembered and easy to make with plenty of leftovers to pack for work lunches for the week. This dish doesn’t even need dressing because the vegetables cook up in oil and seasonings and when warm the goat cheese is all gooey and melty.


Give this recipe a try and make sure to tag me on Instagram at @emilyjgoodman so I can check out what you made! With all the hearty and healthy ingredients packed in this dish you will feel like you are glowing from the inside out!!


glow bowl title
Glow Bowl
Author: Emily Goodman
Serves: 4
  • 2 cups cooked quinoa
  • Olive oil
  • 1 large zucchini
  • 1 package of [url href=”” target=”_blank”]brussel sprouts[/url], approx 10 oz
  • 1 8oz package of mushrooms
  • 1lb uncooked shrimp
  • Pinch of chili peppers
  • Fresh lemon
  • Fresh parsley and mint, [i]to taste[/i]
  • 1/2 cup goat cheese crumbles
  • Salt and pepper, [i]to taste[/i]
  1. Cook the quinoa according to package directions (see instructions to end up with 2 cups cooked). Set aside when done.<br></br>
[b]Prepare and cook all the vegetables:[/b]
  1. Using a mandoline slicer (or a really sharp knife) slice the zucchini into 1/4 inch slices.
  2. Brush with olive oil, salt and pepper and cook on a grill or in a grill pan over medium high heat for 3-4 minutes each side or until dark grill marks appear.
  3. Cook the brussel sprouts. I follow [url href=”; target=”_blank”]this method[/url].
  4. In a large skillet saute the mushrooms over medium high heat in olive oil until cooked through and golden brown.<br></br>
[b]Cook the shrimp:[/b]
  1. Clean the shrimp and season with olive oil, salt, pepper, pinch of red pepper flakes.
  2. Cook on the grill or in a grill pan over medium high heat for 2 minutes per side until pink and fully cooked through. Squeeze lemon on to finish.<br></br>
[b]Assemble the Glow Bowl:[/b]
  1. Divide quinoa and vegetables into 4 bowls.
  2. Top with shrimp, goat cheese, freshly chopped parsley and mint.
  3. Serve warm.


grilled zucchini


brussel sprouts


grilled shirmp


chopped mint and parsley


prepped ingredients


glow bowl


Pasta Primavera

I am quickly falling in love with every variety of skinnypasta™ from Gabriella’s Kitchen! First was the low carb, high protein fettuccini. Now it is the gluten free and vegan Teff penne.



I am not gluten free or vegetarian/vegan but I do know many people who are and I absolutely LOVE creating recipes that they can enjoy too! Many of these people were not always gluten free or vegan/vegetarian and I constantly hear how much they miss the texture of semolina or wheat based pasta. I have tried many varieties to try to find one that I think best matches in both texture and taste and it wasn’t until I found  skinnypasta™  that I had a true winner. Once cooked it wasn’t gummy and didn’t have any weird after taste which is something  I have experienced with other gluten free or higher protein pastas.

Something I NEVER do when I cook whole wheat or semolina pasta is rise it but I have found with any other type {gluten free, chickpea, lentil, etc.} I personally find I like the texture of the end product better when I rinse it. You do you – rinse or don’t rinse!



Never heard of Teff before? Neither had I! When I am creating recipes that are comforting and satisfying but I want to ensure they jam packed with nutrients I am always on the lookout for superfood ingredients and Teff is definitely one of those! Originating from Ethiopia, Teff is an ancient grain that is naturally gluten free and a good source of protein, fiber, iron, zinc, copper, and manganese. This grain is the size of a poppy seed if you can believe that but it is so packed with nutrients and is a wonderful wheat alternative.



As many of my recipes do, there is a lot of room for ingredient swaps. This dish works with whatever veggies you have in your fridge. And if you wanted to add additional protein to this it would go great with some chicken or shrimp as well! Get creative and make the dish your own to suit your tastes buds.


Pasta Primavera
Author: Emily Goodman
Pasta Primavera Author: Emily Goodman Prep time: 10 mins Cook time: 10 mins Total time: 20 mins Serves: 4
  • 1 box [url href=”; target=”_blank”]skinnypasta™ SUPERFOOD Teff Penne[/url]
  • 4 teaspoons coconut oil, [i]divided[/i]
  • 1/2 cup onion, [i]diced[/i]
  • 1 cup mushrooms, [i]sliced[/i]
  • 1 cup zucchini/summer squash
  • 1 large clove of garlic, [i]mincded[/i]
  • 1/2 cup carrots, [i]shredded[/i]
  • 1 cup cherry tomatoes, [i]halved[/i]
  • 1/2 cup shredded parmesan cheese
  • 3/4 cup plain yogurt (I used [url href=”; target=”_blank”]siggi’s[/url])
  • Salt and pepper, [i]to taste[/i]
  1. Bring a large pot of water to a boil. Cook the [url href=”; target=”_blank”]skinnypasta™ SUPERFOOD Teff Penne[/url] according to package directions. Reserve 1 cup of the pasta cooking water then drain and rinse under cold water.
  2. Heat a large skillet over a medium heat. Add 2 teaspoons of coconut oil.
  3. Add the onion and saute for 2-3 minutes. Add the mushrooms and saute for an additional 2-3 minutes.
  4. Add 2 more teaspoons or coconut oil and the zucchini/summer squash and cook for 2-3 minutes.
  5. Add the minced garlic, shredded carrots, and tomatoes.
  6. Once all the veggies are cooked through add the cooked pasta, parmesan cheese, and yogurt. Use the reserved cooking water to thin out the mixture to your desired consistency.
  7. Season with salt and pepper.
Portion Fix container equivalents per serving: 1 green, 1 yellow, 1/2 blue, 0.25 red, 1 spoon[br][br]If you would like to make this recipe vegan you can swap the parmesan cheese with a vegan cheese.


If you decide to try skinnypasta™  yourself I suggest you keep it in the freezer. Since it is fresh it has a much shorter shelf life than dried pasta and I can tell you from first hand experience that if you keep the Teff Penne it in the fridge for more than 1 week it will not last. So if you don’t plan to use it right away, the freezer will be your best friend! There is a freezer date on every box so you know exactly how long it will last!




I love seeing you guys enjoying my recipes! Be sure to follow emilyjgoodman on Instagram and tag me. You can also post a photo of your recipe to my Facebook page!


Creamy Pesto Fettuccine with Brussel Spouts and Bacon

I could seriously eat pasta 24/7. I love all of the different shapes it comes in and how many unique ways you can pair it with veggies and proteins to make countless dishes and never get bored.



For the longest time I thought I had to give up pasta if I wanted to lose weight and tone up. I constantly cut it out my diet trying to go carb-free and ended up feeling so deprived that I would end up bingeing on it and feeling awful after. I wasn’t seeing the physical results I wanted because I kept putting my body in shock every time I would do this and it was confused and I constantly felt bloated and puffy. Over the past 3.5 years I have taken a hard look at my nutrition and started learning about different ingredients, what foods make me feel the best/worst, and learning that if I eat all food groups in the right balance I can have everything I want, feel amazing, and see results.

When it comes to pasta specifically I have changed over to eating either whole grain, gluten free, and even chickpea or lentil pasta. These varieties of pasta typically have more protein and haven’t been stripped of so many of their good nutrients. I have also focused in on managing my portion size and if you have been following me for the beginning of 2018 I have been on an 80 day fitness in nutrition journey where I have been practicing timed nutrition.



Timed nutrition was an adjustment at first because it did require more food planning and prep than I typically do but when making sure I have food to eat every 2-3 hours (eating 5-6 times a day) while working full time I needed to have everything ready to grab and go! It was an adjustment the first two weeks but eventually I found my rhythm, got a good handle on how much food I needed to buy each week so I didn’t waste anything (or not have enough), and got super speedy in my prep! I usually prep 2 times a week on either Saturday/Sunday and again on Wednesday which helps me have variety in what I am eating and keeps me from getting bored – my KEY to staying on track! Now that I got through that uncomfortable time of learning and being a little outside of my comfort zone in my routine it has made my life SO much easier is something I will continue to do for the rest of my life. I have noticed the biggest improvement in my energy levels from eating this way. Because each of my meals includes the correct balance of protein, veggies, carbs, and healthy fats my metabolism is running at an optimal level which has prevented any mid-afternoon energy crashes for 3 months straight. It has also given me more energy to power through workouts and increase the weights I use that I have never been able to do before.




What I love most about this nutrition plan is that I can eat pasta. I am eating pasta with at least 1 meal a day and then the rest of my carbs come from either sweet potatoes, brown rice, quinoa, beans, lentils or sprouted grain bread. I am in legit foodie heaven yet I have the results you see below!! Eating to fuel your results is real!!

Since I am constantly on the lookout for new pasta brands I was excited to come across skinnypasta™. This high-protein, low-calorie and low-carbohydrate fresh pasta has amazing texture and taste which I find extremely important when choosing which pasta brands I eat. If it’s mushy after cooking it just won’t work for me and skinnypasta™ has the perfect al dente texture and it cooks up in 2-3 minutes because it is fresh! They also offer low-glycemic, vegan, gluten-free and other allergy-sensitive options as well. Today’s recipe features their HIGH PROTEIN Fettuccini and I will be creating another recipe using their SUPERFOOD Teff Penne which is gluten free to have ready to share with you in a couple of weeks after all of my travel I have going on!



I love a creamy flavorful pasta sauce but my waistline can only handle it on occasion so with this recipe I wanted to create a healthy alternative by making some key ingredient swaps and Creamy Pesto Fettuccini with Brussel Sprouts and Bacon was born! This recipe as NO cream and NO cheese – crazy right? But I promise you all the flavor is there and you will feel completely satisfied after eating this.



I hope you enjoy this recipe and give skinnypasta™ a chance to help you #NourishPassion in your life! If you make this recipe snap a picture and let me know how it comes out by tagging me on Instagram.


Creamy Pesto Fettuccine with Brussel Spouts and Bacon
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 8
  • 4 slices turkey bacon
  • 4 tsp olive oil
  • 10oz fresh brussel sprouts, [i]halved[/i]
  • 2 tablespoons water
  • 1 tablespoon lemon juice [i]**If using fresh, it’s the juice of a half a lemon**[/i]
  • 1 box of [url href=”; target=”_blank”]skinnypasta™ HIGH PROTEIN Fettuccini[/url]
  • 1/2 cup prepared pesto
  • 1/4 cup plain greek yogurt
  • Pink Himalayan Salt and pepper, [i]to taste[/i]
  1. Cook the turkey bacon in a skillet until crispy. Drain on a paper towel and crumble once cool. Set aside.
  2. Wash and halve the brussel sprouts. Heat the olive oil a skillet over medium heat and add the brussel sprouts cut side down in a single layer. Cover with a lid and cook for 3 minutes. Uncover and add 2 tablespoons of water but do not touch the sprouts. Cover and cook for 2 minutes more. Uncover and toss the brussel sprouts with lemon juice, salt, and pepper.
  3. While the sprouts are cooking bring a large pot of water to a boil. Add the fettuccini and cook according to package directions (2 minutes) until al dente. Drain and reserve 1 cup of pasta cooking water.
  4. Add the pasta back to the pot. Add the brussel sprouts, bacon, pesto, and greek yogurt. Add the reserved pasta water as needed until the sauce gets to the consistency you prefer.
This is not a Portion Fix or 80 Day Obsession recipe so I do not have container counts for it.[br][br]If serving 8 people I recommend serving as a side dish alongside an additional protein. If serving 4 people it is enough for a main dish.[br][br]Optional adds: Toasted pine nuts, parmesan cheese, fried or poached eggs on top




If you are curious about the 80 day fitness and nutrition program I have been following, are looking to join my next online bootcamp and have me as your coach, or just have general questions please fill out this form and I will reach out to you within 24-48 hours!


Shredded Brussel Sprout Salad with Maple Vinaigrette


Could this brussel sprout salad BE any more fall?




Fall is my favorite season to cook during because I love all the seasonal ingredients, flavors, and colors! One seasonal ingredient that love, yet disliked growing up, is brussel sprouts. As a child it is basically embedded in our brains that brussel sprouts are gross so I never even thought to try them. It wasn’t until my mid-20s when someone cooked them for me, and cooked them well, that I was hooked!


They key with brussel sprouts is to not overcook them which I find happens a lot if I try to steam them. If overcooked, the sprouts will release an organic compound containing sulfur which will emit a nasty order. And who wants to eat something that smells bad? I don’t blame people who say they dislike brussel sprouts if their only experience with them is trying them overcooked.




My go-to brussel sprout recipe is caramelizing them in a pan over high heat with lemon. I also enjoy roasting them with balsamic and honey. These ways of cooking the sprouts help you to avoid over-cooking them and releasing that horrible sulfurous odour.  Or make this salad and go the super easy route of not having to cook them at all!




What’s all the hype about?

Brussel sprouts are considered a cruciferous vegetable – right up there with broccoli, cauliflower, cabbage and kale. They are high in vitamin C and K, fiber, folate, and antioxidants and there has been a lot of research and articles written about the sprouts cancer fighting potential.


So if you haven’t given brussel sprouts a chance or have had a bad experience with stinky overcooked sprouts I urge you to give them another shot!



Shredded Brussel Sprout Salad with Maple Vinaigrette
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4-6
  • [b]For the Salad[/b]
  • 1/2 cup chopped pecans, toasted
  • 12oz brussels sprouts
  • 1/2 cup dried cranberries
  • 1/2 cup gorgonzola cheese crumbles
  • 1 pear, chopped into small cubes
  • 3 tablespoons extra virgin olive oil
  • 2 jumbo shallots, thinly sliced into rings
  • Salt[br][br]
  • [b]For the Maple Vinaigrette[/b]
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon pure maple syrup (not pancake syrup)
  • 1 teaspoon Dijon mustard
  • Salt and pepper
  1. Heat a pan over a medium-low heat and toast the chopped pecans until golden brown and fragrant. Remove from heat and set aside.
  2. Holding the bottom core of the sprout, thinly slice into ribbons and place in a large serving bowl. Discard the cores.
  3. Add the dried cranberries, toasted pecans, gorgonzola cheese, and pears.
  4. Heat olive oil in a skillet over medium-high heat. Add half the shallots then fry until light golden brown, approx 1-2 minutes.
  5. Scoop the shallot onto a paper towel-lined plate to drain and sprinkle with salt then repeat with remaining shallots.
  6. Add fried shallots to the rest of the salad. Toss to combine.[br][br]
Maple Balsamic Vinaigrette
  1. Combine the olive oil, balsamic vinegar, pure maple syrup, Dijon mustard, salt and pepper together in a jar and shake to combine.
  2. Pour the dressing over salad then toss to coat and serve immediately.
Serving size: 1.5 cups
Make sure to use pure maple syrup and not pancake syrup.[br][br]If you want to make this ahead of time I suggest keeping the fried shallots stored separately and heating them in a toaster over prior to dressing and serving the salad.[br][br]21 Day Fix container equivalents for a 1.5 cup serving: 1 green, 0.25 purple, 1 blue, 1 spoon[br][br]Recipe adapted from [url href=”; target=”_blank”]Iowa Girl Eats[/url]


Eggs over Avocado Toast

When I find a meal I love I become obsessed with it and find myself eating it every day. This usually goes on for a month or so until I find the next meal I can’t seem to live without.

First it was my shrimp with asparagus, cherry tomatoes and goat cheese pasta toss,  then it was putting poached eggs over legit everything once I got the technique down (see here, here, and here), then it was my obsession with making a clean eating mac and cheese (here and here).

Now my current obsession is eggs over avocado toast. I have been doing a quick pan fried egg but poached eggs would great too – and would be even healthier for you.

I have heard people rave about avocado toast and actually thought it was really weird at first but boy was I wrong! This meal is so tasty, filling, and it makes you feel so good even after devouring it since it is packed full of protein, healthy fats and good carbs. I also love avocado toast because I don’t need to use any butter on my toast anymore.

I have recently switched over to using sprouted grain bread since it is a much healthier alternative to white flour or even whole grain bread. Sprouted grain bread has no added sugar and contains more protein and less fat that other breads. It is also easier to digest and contains no gluten. I love the Ezekiel 4:9 Sprouted Whole Grain bread and the Cinnamon Raisin bread which I toast and top with whipped cottage cheese and a pinch of cinnamon for a snack. Don’t knock it until you try it – it’s delish!

Check out this list of what store bought breads to avoid and which are the healthiest on the market from It blows my mind to see brands that I used regularly such as the Pepperidge Farm Whole Grain and the Thomas’ English Muffins contain SO many artificial ingredients, high fructose corn syrup, and food coloring. What the heck is Azodicarbonamide??

If you don’t know what it is, and especially if you can’t pronounce it, STAY AWAY FROM IT! Read your labels people!! Just because it says it’s whole grain does not mean it is the healthiest option for you.

I hope you give this quick, easy, and visually stunning recipe a try. If you do, let me a comment on this post and let me know how it came out! I always love hearing from you 🙂



Eggs over Avocado Toast
Author: Emily Goodman
Serves: 1
  • 2 slices of sprouted grain bread
  • 1/2 avocado, mashed
  • Dash of lime juice
  • Olive oil cooking spray
  • 2 eggs
  • Freshly cracked pepper
  • Dash of hot sauce (optional)
  1. Toast the sprouted grain bread until golden brown.
  2. While the toast is cooking, slice an avocado in half. Store half according to the notes below. Scoop out the other half into a small bowl and squirt in lime juice.
  3. Mash with a fork and then spread evenly over your toast.
  4. Spray a skillet with olive oil cooking spray and heat over a medium-high heat.
  5. Once hot crack 2 eggs into the pan and top with pepper.
  6. Once the whites of the egg start to set flip the eggs over and turn off the heat.
  7. Cook the eggs for an additional 30 seconds – 1 minute in the hot pan until all the whites are set but the yolk will still be runny.
  8. Place the eggs on top of the avocado toast.
  9. Top with hot sauce (optional).


Dijon Grilled Chicken and Quinoa Salad

I will always admit it when I fall off track and splurge more than I should or miss a workout.

So here I am, admitting that I have NOT been good these past 3 days. I had a jam packed weekend filled with family, friends, food and fun and I am not going to beat myself up over it, we are all human and need to enjoy our lives. The important thing is that we are able to pick ourselves back up and get back into our routine. One bad weekend won’t sabotage all of your hard work unless you let it!

This morning I dragged myself out of bed and pushed play on Total Body Cardio and I am SO glad I did! I find when I workout in the morning I am much more alert during the day and don’t feel that crash around 3pm where all I want to do is take a nap. My nutrition stays on point as well because I don’t want to ruin the hard work I put in earlier in the day and my body craves the right foods, including my daily shakeology. Today I had one of my favorite combos – chocolate peanut butter 🙂

As the weather begins to (finally) get warmer here in Boston I find myself moving away from hot lunches to craving something light yet filling that will give me the energy I need to power through my afternoon.

I have recently been cooking a large batch of quinoa and using it throughout the week in various recipes. I love to add it to my salads because it gives me that little boost of energy from the carbs that I always need right around 1pm.

I go through phases where I eat a ton of salads and then have no desire for one all of a sudden. Does that happen to anyone else out there?

My salads tend to have less of the leafy greens and more chunky vegetables such as tomatoes, cucumbers, squash, zucchini, etc. I really hate when I get a salad and it’s all lettuce! And no salad of mine is complete without goat cheese. It’s so creamy and tangy and a little bit goes a long way!

What are your favorite salad ingredients? Leave a comment, I always love being inspired by new recipes and ingredients!!


Dijon Grilled Chicken and Quinoa Salad


21 Day Fix: Dijon Grilled Chicken and Quinoa Salad
Author: Emily Goodman
Cook time:
Total time:
Serves: 4
  • 4 boneless, skinless chicken breast
  • Garlic powder, to taste
  • Onion powder, to taste
  • Black pepper, to taste
  • 4 tablespoons Dijon mustard
  • 4 cups baby spinach
  • 2 cups cherry tomatoes, halved
  • 1 cup of cooked quinoa
  • 1/4 cup goat cheese, crumbled
  1. Spray a grill pan with olive oil or coconut oil spray and heat over a medium heat.
  2. Season your chicken breast with garlic powder, onion powder and black pepper on both sides.
  3. Spread 1/2 tablespoon of Dijon mustard over each piece of chicken on top of the seasonings. Place the chicken, mustard side down, onto the grill or grill pan. Grill for 3-5 minutes until nice dark grill marks start to form.
  4. While the first side of the chicken is grilling, spread more Dijon mustard on the other side of the chicken.
  5. After 3-5 minutes, flip the chicken and continue to grill for an additional 3-5 minutes until the entire piece is cooked through and no longer pink in the middle.
  6. Divide the baby spinach, tomatoes, and goat cheese into bowls. Top each with 1/4 cup of cooked quinoa and the grilled chicken.
I always serve my dressing on the side in case I don’t want to use it all! And for this recipe I used an organic balsamic vinaigrette.