Fitness Fest recap and recipes

by Kate Kinne | Feb 07, 2019

Galter LifeCenter recently held Fitness Fest, an event for members to come try some classes and discover how Galter is here to help you reach your health and fitness goals for 2019.  There were intro classes, body composition testing, various workouts and a crock pot stop!  The event was a great success, and because I have had several follow up requests for the recipes that were offered at the crock pot stop, I decided to post them here.  

My colleague and fellow Registered Dietitian, Erica Battin, and I each made a slow cooker recipes for sampling during the event, and within an hour they were gone, with much enthusiasm!  I have posted a couple of these recipes before in my other blogs, but they are worthy of re-posting.  

The idea behind our Crock Pot Stop at the front lobby was to offer some easy, healthy recipes that can be prepped in advance and cook while you go on with your day.  We also offered some information on easy, healthy eating in the new year, and some frozen meal ideas for when there just isn't time!  Use the links below to read some of these tips from great resources.  

Ten Resolutions to Stay Healthy in 2019
How to Find the Best Bowls
Salad Bar Checklist

The recipes sampled and recipes provided at the Crock Pot Stop are provided below.  The original sources are noted, though we did take some liberties with editing to reduce sodium and sugar and to change a chicken recipe to vegetarian.  Our changes are included in the recipes below.  Find recipes for Crock Pot Chicken and Wild Rice Soup, Slow Cooker Black Bean Enchilada Quinoa, and Pumpkin Pie Oatmeal.  Enjoy!

Crock Pot Chicken and Wild Rice Soup
Quick & healthy with lean protein, whole grains and veggies.  Chop, dump and go.  Pair it with a veggie salad, piece of fruit and/or glass of milk.  A few crackers are ok too! 
Yield: 5-6 servings

1lb chicken breasts (do not use frozen,) cut in half if large
1/2 small onion or 1 large shallot minced
2 carrots, minced
2 celery stalks, minced
2 garlic cloves, minced
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1/4 teaspoon dried sage
1/4 teaspoon dried rosemary
1 large or 2 small bay leaves
2 Tablespoons butter or Earth Balance Vegan Butter
6 cups chicken broth (I used Chicken Stock from Costco)
3/4 cup wild rice-brown rice blend (Original author recommends Lundberg Farms)


Add all ingredients into a 6-quart crock pot then cook on low for 4 hours or until chicken breasts are cooked through. Rice should be done around the same time. Shred chicken then stir back into soup and serve (soup will thicken as it cools.)

Notes Depending on the type of rice you use, it may not be cooked through at 4 hours. If that's the case, shred chicken then keep in the refrigerator until rice is tender, then stir into soup and let warm for 5 minutes before serving.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.  Nutrition info as food was prepared for Fitness Fest and listed above: 

Nutrition Facts
Servings 5.0
Amount Per Serving
Total Fat6.3 g
Saturated Fat 3.1 g
Monounsaturated Fat 1.5 g
Polyunsaturated Fat 0.3 g
Trans Fat 0 g
Cholesterol65 mg
Sodium632 mg
Potassium401 mg
Total Carbohydrate26 g
Dietary Fiber2.9 g
Sugars4 g
Protein27 g
*Vitamin A 49 %
*Vitamin C 9 %
*Calcium 3 %
*Iron 10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Slow Cooker Black Bean Enchilada Quinoa
It is simple, nutrient rich, and full of all of those Mexican flavors you crave!
Pair it with a dark leafy green, veggie salad and a cup of fruit for a complete meal.

Yield: 8 Servings ~1.5-1.75 cups each
Prep time: 10 MINS
Cook time: 3 hour and 5 MINS

2 cans (15.5-ounce each) organic black beans; rinsed and drained
(optional:  instead of 1 can of beans, combine 1 pound, cooked ground chicken to just one can of beans)
1 1/2 cups uncooked quinoa
1 cup frozen corn
1 can (15-ounce) diced, fire roasted tomatoes
2 cloves garlic minced
1 medium onion, chopped
1 red bell pepper, finely chopped
1.5 cup water
2 cups prepared enchilada sauce (or try a homemade enchilada sauce*)
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons ground coriander
1 cup shredded Mexican blend cheese
3 green onions, chopped
1/4 cup fresh cilantro, chopped
2 limes; quartered

Combine in slow cooker: uncooked quinoa, black beans, frozen corn, diced tomatoes, garlic, onion, red bell pepper, water, enchilada sauce, chili powder, cumin, coriander, salt, and pepper.  Stir to combine.  Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture.

Remove the lid and stir everything again. Taste and adjust seasoning if necessary.  Stir in the half the cheese and sprinkle the other half on top. Replace the lid and let the cheese melt (~5 minutes). Top with the chopped green onions and cilantro and serve with lime wedge. Yum!  (Modified from http://www.bobbyskozykitchen.com)

Nutrition Facts (includes a homemade enchilada sauce)
Servings 8.0(~1.5-1.75 cups)
Amount Per Serving
% Daily Value *
Total Fat13 g
Saturated Fat 4 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol15 mg
Sodium552 mg
Potassium384 mg
Total Carbohydrate51 g
Dietary Fiber10 g
Sugars4 g
Protein19 g
*Vitamin A 23 %
*Vitamin C 54 %
*Calcium 40 %
*Iron 27 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Pumpkin Pie Oatmeal
Pumpkin pie slow cooker overnight oatmeal (Recipe modified from sweetannas.com)

5 cups water
1 cup milk (1% milk preferred)
1 1/2 cups steel cut oats
1 cup pumpkin purée
1/2 cup firmly packed brown sugar
2 tablespoons butter
1 tablespoon pumpkin pie spice
1 teaspoon cinnamon
1/2 teaspoon salt


1.  Stir all the ingredients together in the slow cooker, cook on LOW overnight, about 8 hours.
2.  When it is done, it may still look liquidy. Give it a good stir and it will all come together
3.  Serve immediately. Save any leftovers in the fridge or freezer... this stuff reheats beautifully!

Makes 6 servings

Calories: 280, Total fat 6g, Saturated Fat 3g, Sodium 220mg, Carbohydrates 49g, Fiber 5.5g, Sugar 20g, Protein 6g, Calcium 6%, Iron 12%, Potassium 68mg, Vit A 97%, Vit C 1% 

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