Commit to Fit | Week 30

Author | Commit to Fit 2013 Winner, Judith Zissman

Here are a few healthy and delicious meals I’ve made recently, featuring some tasty fall flavors and seasonal produce.

Autumnal Chicken

I make chicken in the slow cooker quite frequently, using whatever vegetables look good at the market, plus whatever spices and sauces seem interesting to me at the moment. Some of these experiments are great successes; others not so much. This was one of the recent successes. As with most of my recipes, quantities are pretty flexible, so use the proportions that make sense to you:


  • Chicken (use whatever cuts you like - I used boneless and skinless thighs)
  • Squash (I used delicata and acorn, but you could use butternut or kabocha too)
  • Kale
  • Miso (You can use a prepared miso broth or a spoonful of miso mixed with vegetable broth)
  • Ginger (fresh is best - grate a small quantity)
  • Leek (you can also use an onion, but the more delicate flavor of the leek works well here)
  • Wild rice

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Combine all ingredients in your slow cooker, making sure you have plenty of liquid to cover all of the chicken and squash, and cook till the chicken is tender.

Turkey Meatballs with Mustard and Pear

Meatballs are a favorite with my toddler, so I make them pretty frequently. Here’s a hint: use a mini-muffin tin to cook your meatballs evenly and consistently.


  • 1 lb ground turkey (I use a mix of light and dark meat)
  • ½ medium-sized pear, grated (use whatever variety you’d like)
  • ¼ red onion, grated (you could use a bit more if you’d like)
  • 2 T stone-ground mustard
  • 1 T flax meal (I used delicata and acorn, but you could use butternut or kabocha too)
  • 1 egg
  • optional: a dash or two of hot sauce or a bit of chopped jalapeno pepper


Mix all ingredients well. Form meatballs of whatever size you’d like. Tablespoon-sized meatballs will cook up in about 25 minutes at 350 degrees. Larger ones will take a bit longer.

Delicata Squash with Miso Apricot Glaze

I made last-minute dinner plans with a friend this week, and improvised this vegan main course from the contents of the fridge.


  • 1 delicata squash, quartered and seeded* (Delicatas have edible skin, so no need to peel them. You can substitute other squash as you wish.)
  • 1 T miso paste
  • 2 T apricot jam
  • 2 T olive oil


Mix the miso, jam, and oil, and coat the squash well with that mixture. Roast at 350 for 30 minutes, or until the squash is tender.

*Roast the seeds alongside with a bit of olive oil and whatever spices you like. I used Ras El Hanout, a Moroccan blend.