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.


American Chop Suey Stuffed Squash

I’m totally into any recipe where I can eat the bowl…


Bread Bowls

Pineapple Bowls

Parmesan Cheese Bowls

Apple Bowls

Bacon Bowls

Chocolate Chip Cookie Bowls


…I could go on forever. But I won’t because getting you this recipe is TOP of my priority list.

This was one of those impromptu recipes that came together and made me want to dance around my kitchen singing “All I do win win win” but instead I instagramed the eff outta it in my stories and took some pictures for this post.



I really love taking pictures of food if you couldn’t tell so I am anxiously awaiting the next iPhone release so I can upgrade from my iPhone 7 and finally get on the portrait mode bandwagon. Check out portrait mode if you haven’t yet. It’s LEGIT.

And if you are looking for a hearty, warm you from the inside out type of recipe then this is for you! And don’t forget to snap a picture and tag me on Instagram so I can see what you are making > @emilyjgoodman


American Chop Suey Stuffed Squash
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 8, 1/2 squash each
  1. Preheat oven to 375 F.
  2. Cut the squash in half and scoop out the seeds and flesh.
  3. Brush with 1 tablespoon of the olive oil and season with salt and pepper. Lay flesh side down on a baking sheet and roast in the oven for 20 minutes.
  4. While the squash is cooking heat the remaining tablespoon of oil in a large deep skillet.
  5. Add the onion and carrot and saute until soft and translucent, approx. 4-5 minutes.
  6. Add the ground beef and break up with a spoon until browned and cooked through, approx. 5 minutes.
  7. Add the garlic and saute for 1 minute until fragrant.
  8. Add the tomato paste and cook for 2-3 minutes stirring frequently making sure it doesn’t burn.
  9. Add the can of whole tomatoes, agave nectar, cinnamon, salt, and pepper. Gently break up the whole tomatoes with a spoon so they start to break down and become liquid.
  10. Bring to a boil and then reduce to a low simmer and let cook for 10 minutes.
  11. Remove the squash from the oven and let cool slightly.
  12. Add the cooked macaroni to the meat sauce.
  13. Ladle in 3/4 cup servings of the American chop suey into each squash half.
  14. Top with a sprinkle of Parmesan cheese.
Portion Fix container equivalents per serving: 1 green, 1 yellow, 1/2 red, 1 spoon[br][br]> Since I use an extremely minimal pinch of Parmesan cheese I do not count it[br]> Also I know people are going to ask me how I calculated the meat to be 1/2 red and honestly, I eyeballed it because it was not super simple to calculate. It’s not about being perfect, it’s about making good healthy choices!![br][br]Optional: top each with 2 tablespoons of shredded mozzarella cheese and place back in the warm oven to melt. If you do this count the mozzarella as 1/2 a blue if following the portion fix container system.





Turkey Mini Meatloaves

The recipe came about because I just bought these colorful silicone baking liners and wanted an excuse to use them.



I am a huge fan of making mini meatloaves because I find it way easier than having to roll out meatballs and it is a great way to use up any leftover veggies you have in the fridge. For this recipe I used zucchini and summer squash that I diced up small but it would work great in zoodle form as well.

Some of my other favorite veggie mix-ins include spinach, broccoli and cheddar, tomato basil mozzarella. You can get super creative with this!!

This was my first time using silicone baking liners and I couldn’t resist these bright neon ones since I am pretty much obsessed with anything and everything I can get my hands on that is neon. The whole need for silicone liners started a few weeks ago when I made some egg cups to have as a grab-and-go breakfast or snack for added protein and although I sprayed the pan, they egg cups stuck so bad they ruined my tin and I had to throw it out. So thanks to some suggestions from friends I learned about these silicone liners and they work GREAT! I am thrilled they are just as vibrant in real life as they are in the picture.


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Have you had a mishap with sticking egg cups? Do you use silicone liners already? Share your favorite recipes by posting them in the comments below!


Turkey Mini Meatloaves
Author: Emily Goodman
Serves: 12
  • 1/2 cup red onion, [i]diced[/i]
  • 1/2 cup zucchini, [i]diced[/i]
  • 1/2 cup yellow squash, [i]diced[/i]
  • 1 teaspoon coconut oil
  • 1lb ground turkey
  • 1 egg
  • 1 teaspoon garlic powder
  • Pink Himalayan salt, [i]to taste[/i]
  • Pepper, [i]to taste[/i]
  1. Pre-heat oven to 400 F.
  2. Line a [url href=”” target=”_blank”]12 cup muffin pan[/url] with [url href=”” target=”_blank”]silicone baking liners[/url]
  3. Heat the coconut oil in a large skillet over a medium heat.
  4. Add the red onion and cook for 4 minutes until it begins to look translucent. Add the zucchini and yellow squash and cook for 4 more minutes.
  5. Remove the skillet from the heat and set aside to cool.
  6. In a large bowl add the ground turkey, egg, garlic powder, salt, pepper, and the onion, zucchini, yellow squash mixture.
  7. Mix gently until combined and divide evenly between the 12 cups (or use a [url href=”″ target=”_blank”]medium cookie scoop[/url])
  8. Bake for 20 minutes until cooked through and tops begin to brown.
  9. Serve topped with [url href=”” target=”_blank”]Cholula[/url] hot sauce (optional)
Serving size: 6 (qty 2 per serving)
Portion Fix container equivalents: 2 mini meatloaves = 1 red, 0.25 green


Coconut Chicken Tenders

Coconut Chicken ? Where have you been all my life?? Coconut and chicken is one of those perfect combinations that satisfies both flavor and crunch!

I have been working on new recipes to share exclusively in my February Clean Eating 101 group that I will be running on Facebook and my goal is to have a variety of dishes that work with different meal plans: Gluten Free, Paleo, Low Carb, No Carb, Vegetarian. I love to make sure I have something for everyone. Even better, all recipes will fit within the Fix Nutrition plan that I follow!

This recipe is completely Paleo-friendly!



So in honor of my February Clean Eating 101 group I wanted to share this recipe as a sneak peek into the type of recipes you can expect to see within that group.

Want to join the group? Send me a message on my Facebook page and or comment on this post and I will reach out to you and add you in!


What other recipes can you expect to find?

  • Mango Fried Cauliflower Rice
  • Spaghetti Squash Bolengese
  • Teriyaki Chicken
  • Broccoli Cheddar Soup
  • Skinny Burrito Bowls
  • Skinny Stove Top Mac and Cheese
  • Healthy Hollandaise Sauce

Along with cooking tips (I will show you exactly how I poach an egg!), meal prep and planning tips and printables, and grocery budgeting tips.


We kick off Monday, February 13th!!

Don’t forget to send me a message so I can add you to the group!


Coconut Encrusted Chicken Tenders
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 2 chicken breasts
  • Pink Himalayan Salt
  • Fresh ground pepper
  • 1/4 teaspoon cayanne pepper
  • 2 eggs, [i]cracked into a bowl and beat lightly[/i]
  • 1 cup unsweetened coconut flakes
  • 4 tablespoons of coconut oil
  1. Trim any fat off the chicken and slice into long tenders. Cover with a piece of saran wrap.
  2. Using a meat mallet or the bottom of a heavy skillet beat until all pieces are a uniform thickness.
  3. Season with salt, pepper, and cayanne.
  4. One piece at a time, dip chicken first into the bowl of egg and then into the bowl of coconut.
  5. Lay chicken on a plate and repeat until all tenders are coated.
  6. Repeat until you have done all the chicken strips then place to the side.
  7. Heat the coconut oil over in a heavy skillet over medium heat.
  8. Add the chicken and cook for 3-5 minutes on each side until golden brown and the chicken has cooked all the way through.
  9. Remove the chicken from the pan and place on a plate lined with a paper towel to soak up excess oil.
  10. Serve and enjoy!
Serving size: 2-3 tenders
If you prefer to bake your chicken tenders follow this method:[br]1. Preheat your oven to 375F[br]2. Once chicken is coated place on a baking sheet and bake in the oven for 5-7 minutes per side.[br]3. Broil for 2-3 minutes if needed to brown the coconut flakes to your liking[br][br]<img draggable=”false” data-mce-resize=”false” data-mce-placeholder=”1″ data-wp-emoji=”1″ class=”emoji” alt=”?” src=””&gt; 21 Day Fix container equivalents per serving: 1 red, 1 blue, 1 spoon


Bored with chicken? You can use this exact same recipe but swap out the chicken for cod, haddock, shrimp – go nuts!! If you decide to make this recipe I want to see your pics! Please post them on my Facebook page or tag me on Instagram @emilyjgoodman ?



Jalapeno Cheddar Beef Chop Suey

I have been obsessed with a recipe for Jalapeno Cheddar Burgers that are part of my Core De Force eating plan. The burger form of this recipe is SUPER tasty and easy to make but I found myself cutting up the leftover burgers and mixing them with additional veggies and rice which was also SUPER tasty.  So I thought “I bet this would be amazing with some pasta.” And Jalapeno Cheddar Beef Chop Suey was born.



Jalapeno Cheddar Beef Chop Suey
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 8oz of whole wheat elbow macaroni, [i]approx 4 cups of cooked pasta[/i]
  • 1 tablespoon olive oil
  • 1/2 of a small red onion, [i]diced[/i]
  • 2 jalapenos, [i]seeded and chopped[/i]
  • 1 pound 93% lean ground sirloin
  • 1 small tomato, [i]diced[/i]
  • 1 tablespoon Worcestershire sauce
  • Himalayan pink salt, [i]to taste[/i]
  • Fresh black pepper, [i]to taste[/i]
  • 1/2 cup shredded cheddar cheese
  1. Cook that pasta according to the package directions[br]
While the pasta is cooking,
  1. In a large non-stick skillet heat the olive oil over a medium heat.
  2. Add the red onion and jalapenos. Saute for 2-3 minutes until the onion begins to turn translucent.
  3. Turn the heat up to medium high and add the ground sirloin.
  4. Using a wooden spoon break up the meat to brown it and start to mix it with the onions and jalapenos.
  5. Once the meat is almost completely brown add the diced tomato, Worcestershire sauce, salt, and pepper.
  6. Turn the heat off and mix in the cooked pasta and cheddar cheese.
21 Day Fix container equivalents per serving: 1 red, 0.5 green, 1 yellow, 0.5 blue


I had a lot of leftovers of the meat since this recipe makes 4 servings I also made another version where I omit the cheddar cheese completely and top it with a dallop of ricotta instead. The warmed noodles and beef help melt the ricotta and when all mixed together it makes a really yummy sauce!

If you replace the cheddar with ricotta and are following the Fix nutrition plan your container equivalent will be: 1.5 red, 0.5 green, 1 yellow.




If you use more than a 1/2 cup of cooked pasta for your serving just adjust your yellow container count as needed!




This time I cooked a package of RP’s Pasta Red Lentil Fusilli. I do not follow a gluten free diet but this pasta is SO GOOD. Since it fresh it cooks up in 3 minutes and I honestly can’t tell the difference between this and regular pasta. It even packs a little bit more protein per serving than your average pasta which is a win in my book as well!




I am a big fan of their spinach fettucini as well and used it regularly as a base for my cauliflower alfredo sauce!


Pasta with Broccoli and Chicken Sausage

I am really excited about this post today! Along with having a great new pasta with broccoli and chicken sausage recipe to share with you THIS IS THE FIRST POST WRITTEN ON MY NEWLY DESIGNED BLOG ?✨ 

Do you like it??

For those of you have been following me for the past two years you know I have fallen in love with the 21 Day Fix program, especially the nutrition aspect. Being a foodie who has always enjoyed cooking and dining out in restaurants I never used to really pay attention to what I was eating or how MUCH I was eating.

At the end of the summer of 2014 I decided that enough was enough. I was sick and tired of not feeling comfortable in my clothes and I knew a change had to be made.

Enter the 21 Day Fix.

Although it was a little overwhelming at first to read through all of the program information I was lucky to have an amazing coach who made sure I understood everything and was set up for success. She knew I was nervous about the size of the color coded containers but promised me that they were deceiving to eye and that if I filled them with food and then poured it out on a plate I would be very surprised at how much food they held. And she was right ?




While after two years I have been able to “graduate” to more advanced programs such as the 21 Day Fix Extreme, Insanity Max:30, and 22 Minute Hard Corps I still follow the Fix nutrition. Although I am able to better eyeball out my portion size I actually still prefer to use my containers to ensure I am staying on point to continue to see results. It is a lot easier for me to add a little extra bit here or a few more bites there if I am not measuring and honestly the portion size I get for meals using my containers is way more than enough to keep me full and happy!

Here’s an example of a salad I had for lunch recently. You can see how I measured out all the ingredients in my containers and then assembled them on a plate – it’s a lot of food!





I get asked all the time how I track my containers each day and while there is a really cool app called the 21 Day Fix Tracker® I am much more of a pen and paper gal.

I was super excited when I came across these adorable wellness journals for the 21 Day Fix from Carrie Elle while playing around on Instagram.

How fun are the covers? They are so colorful!




I love these journals because I can track my progress with my weight and measurements and I can write out all my meals for the day or week and then mark off my containers as I eat them throughout the day. I also love that I can track my water and log what workout I did along with any notes I want to make for myself. If I am doing a program with weights and I know I will be ready to bump up my weight choice next time I do that workout I write that down! That way next time I go to do that workout I can just flip back check out my notes and remember to make that change.





These make great gifts and I love to give these out to the amazing people who join me in my monthly challenge groups. If these journals will help people stay on track and excited about their own health and fitness journey I want to share the goodness!




So in honor of creating the recipe below for Carrie Elle and her family and for my brand new wellness group that is kicking off September 5th I will be giving away journals to the next 3 people who decided to start their health and fitness journeys with me for the month of September. To enter just fill out this form so I can learn a bit more about you and your goals. Once completed I will reach back out to you within 24-28 hours to get started!

I am so excited to be sharing my Pasta with Chicken Sausage and Broccoli recipe. I am always on the lookout for a recipe with minimal ingredients and that can be whipped up in under a half hour for those busy weekday nights.

The chicken sausage is pre-cooked and packed full of flavor with a little bit of spice. I chose to use RP’s Pasta Gluten Free Fusilli. I found it in the refrigerated section of my grocery store alongside the other fresh pasta. I do not follow a gluten free diet but like to cut it out where I can and this is the first pasta I have tried that tastes just as good as regular pasta and it cooks in about 3 minutes. You can use any pasta you choose and I find whole grain or quinoa pasta to work really well in this recipe also!

 Pasta with Broccoli and Chicken Sausage - bowl close up


I hope you enjoy this recipe and take time to check out all of Carrie Elle‘s amazing products – along with the wellness journals she has beautiful meal planners, blog planners, life planners, chore charts, and digital downloads.

Thank you Carrie for partnering with me on this really fun post!


Adapted from Fork Knife Swoon

Pasta with Broccoli and Chicken Sausage
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 1 small head of broccoli, cut into florets, [i]approx. 4 cups[/i]
  • 1 9oz package of fresh pasta (I used RP’s Gluten Free Fusilli), or 8oz of dried pasta
  • 1 small onion, diced
  • 1 package of precooked sweet Italian chicken sausages, [i]sliced into rounds[/i] (4 sausages per package)
  • 1 tablespoon olive oil
  • 2 cloves of garlic, minced
  • 1/4 cup of grated Parmesan cheese
  • 1/4 cup of fresh parsley, chopped
  • Himalayan pink salt (or sea salt) to taste
  • Freshly ground black pepper (to taste)
  1. Chop the broccoli into florets and steam for 3-5 minutes until vibrant green but not mushy. Remove from the pot and set aside.
  2. Fill the same pot of water and bring to a boil. Cook the pasta according to the package directions. Drain and set aside.
  3. Meanwhile dice the onion, mince the garlic, and slice the chicken sausage into small rounds.
  4. Heat the olive oil in a large skillet over a medium heat.
  5. Add the onion and cook for 5 minutes until translucent.
  6. Add the chicken sausage and cook for 6 minutes, stirring halfway through to flit the sausage so it browns on each side.
  7. Add the garlic and the steamed broccoli to the pan. Cook for 1 minute until the garlic becomes fragrant.
  8. Add the cooked pasta.
  9. Top with grated Parmesan cheese and fresh chopped parsley. Season with salt and pepper according to your taste.
Serving size: 2 cups
21 Day Fix container equivalents for a 2 cup serving: 1 red, 1 green, 2 yellow, 0.25 blue, 1 spoon (remember, the chicken sausage and broccoli will shrink down in size a bit when cooked!)



Pasta with Broccoli and Chicken Sausage - saute

Pasta with Broccoli and Chicken Sausage - add pasta

Pasta with Broccoli and Chicken Sausage - bowl


Broccoli and Cheddar Stuffed Chicken

This summer is FLYING by! I feel like I have been away every single weekend which isn’t a bad thing at all but it does make it difficult to come up with some new recipes. I have been buying exactly what I need to eat so I have no leftover and no food spoilage.

When I don’t have a lot in the house is when I tend to get my most creative and I am happy to say that this recipe for Broccoli and Cheddar Stuffed Chicken totally hit the spot. It even heated up well as leftovers.

If you are pressed for time you can even prepare the chicken in advance and keep it on a plate covered in saran wrap or in a Tupperware in the fridge until you are ready to cook it later in the day.

Broccoli and Cheddar Stuffed Chicken

Per usual I am heading out again this weekend. First up, a visit to my parents house on Cape Cod to spend time with my family and to celebrate my grandmother’s birthday.

Then I am home for 1 short day until I pack my bags and head for Nashville! This is my second year in a row I am attending the annual Coach Summit and I AM SO FREAKIN EXCITED!!!!

Last year I went to this event all on my own, not knowing a single person, and left with so many new friends and amazing memories. This year there are SIX coaches from my team (including myself) going and I am so excited to watch them experience this event for the first time.

It is legit the Grammy’s for Beachbody. And top it off we close down Broadway, the main road in downtown Nashville, and all 25,000 of us get together to do a LIVE workout in the streets with all of our favorite Super Trainers such as Autumn Calabrese, Tony Horton, Shaun T, Chalene Johnson, and Sagi Kalev.

I even get to be recognized up on the big stage at Nissan Stadium in front of 25,000 other coaches to represent my team and all that we have accomplished this past year. That was a goal of mine leaving Summit in 2015 and it gives me chills to think that I set my mind to it and accomplished it for 2016!


Coach Summit 2015

I have done quite a few Beachbody programs since I started working out at home back in September 2014 and becoming a coach so before we leave for Nashville my team and I are hosting a 3 day informational event that will break down each and every program and product there is out there!


During this event you will learn:

  • Background on each program (is it cardio, resistance, dance, etc)
  • Who the trainer is
  • What is the total workout time per day and length of the program
  • What equipment is needed (if any)
  • Additional “nice to knows”
  • Our transformation pictures
  • What the heck is Shakeology and how will it help me
  • What is the Beachbody Performance line

This event is information only – you are not required to sign up for anything at the end.

To make things even more fun during the event we are going to be giving away daily prizes along with a GRAND PRIZE on the last day. All you need to do to be entered to win is engage in the group by liking posts, commenting, and asking any questions if you have any.

If you are interested in learning more click here to join this Facebook event – make sure to choose “Going” to ensure you receive the post notifications when we begin on Sunday!


How to Create a Lifestyle

Broccoli and Cheddar Stuffed Chicken
Author: Emily Goodman
Prep time:
Cook time:
Total time:
Serves: 4
  • 4 boneless, skinless, chicken breast
  • 2 cups of broccoli florets (cut small to better fit into the chicken)
  • 1 cup shredded cheddar cheese, reserve half the cheese for the topping of the chicken
  • Pink Himalayan salt
  • Freshly ground black pepper
  • Onion powder
  • Garlic powder
  • Smoked paprika (optional or you could just use regular paprika)
  • Dried parsley
  1. Pre-heat your oven to 400 F. Line a baking sheet with tin foil and set aside.
  2. Steam your broccoli for approx. 3-4 minutes until it is bright green in color but not cooked all the way through. Remove lid and remove and turn off the heat.
  3. Using a sharp knife cut a slit into the side of each chicken breast making a pocket. Stuff each piece with broccoli and 1 tablespoon of cheese.
  4. Close up the chicken using toothpicks and place on the lined baking sheet.
  5. Season the chicken with pink Himalayan salt, pepper, onion powder, garlic powder, and smoked paprika (optional) according to your taste preference.
  6. Place in the oven and cook for 20 minutes. Remove from the oven and top each piece with 1 tablespoon of cheddar cheese. Place back in the oven for 3-4 minutes until the cheese has melted.
  7. Top with dried parsley and serve with the remaining steamed broccoli as a side dish.
Serving size: 1 piece of chicken
21 Day Fix container equivalents per serving: 1 – 1.5 red (depending on this size of your piece of chicken, 1/2 green, 1 blue


Broccoli and Cheddar Stuffed Chicken (2)