Hi Mia here,

Just got done taking all my animals outside. As much as I would love to keep my cats inside and know they are safe, they love going outside. It keeps them calm, reduces the 3am craziness and ultimately I would go crazy if I was kept inside all day. 

They are all back safe and sound and now I get to write to you. One of my favorite things.

This one is brief though. During our "Chin Up Check-In" coaching call last night, all of the members on the line told me they were bored with their food and they want something warm and comforting to match the changing season...they NEED something warm and comforting and good for them, before they start undoing all their hard work.

Soooo, to tied you guys over, here are two easy recipes. One is a soup from a previous email, so instead of digging it up, you'll just have it here. The other is a lasagna dish I just made.

Damn straight! You get to have lasagna. If you cut each row into threes and eat one chunk, that is somewhere between 300 - 400 calories based on how you make it, so it's perfect!

Ok so let's get to it!


4 cups low sodium veggie broth
1 can black beans or 2 cups fresh black beans
2 cups fresh or frozen corn
1 large sweet potato peeled and cubed
1-2 zucchini diced

Pour broth and sweet potato chunks in pot. Bring to a boil.

Once sweet potatos are soft add everything else. 

Season with sea salt, smoked paprika, cumin, chili powder, a couple dashes of turmeric to help lower inflammation, oregano, black pepper, fresh cilantro and garlic (if you're sick then LOTS of garlic!) 

Don't skimp on the cumin, chili powder, and cilantro. If you have liquid smoke, I would add a bit of that too. Right now I'm using Trader Joe's African Smoke Seasoning Blend. 



9 sheets whole wheat lasagna (not enriched whole wheat or unbleached, actual whole wheat)
1 small to medium sized butternut squash (you can always just buy already cut butternut squash)
1 jar of your favorite low sodium salsa
fresh spinach (as much as you'd like)
1 red onion
1 can black beans
3-4 cloves fresh garlic

Vegan Ricotta
1 pack extra firm organic tofu
Nutritional Yeast
juice from 1 lemon

dried basil and oregano
sea salt and garlic powder

Slice butternut squash in half. Brush a little bit of grapeseed oil on it. Lay flesh down in oven preheated to 425 degrees for about 40 minutes.

Prep your Ricotta. Drain your tofu. Squeeze as much water out as you can with paper towels on top and below. Just press down hard. Toss all ingredients in food processor. Add nutritional yeast as you go. I ended up adding about 3-4 table spoons. Season to taste.

Start boiling your water. Once boiling, drop in your lasagna, then begin working on your spinach. Add a bit of water to a skillet. Then add sliced onion and minced garlic. While that's cooking, begin adding your other seasoning to flavor the water. Next, toss in your black beans, followed by your spinach. Season to taste. 

By now, the squash should be done or close to it. Take it out, scoop it out, season it with the cumin, sea salt, pepper and garlic, then set aside. 

(Make sure spinach and butternut squash are well seasoned because the noodles will not be.)

Once noodles are done, drain and lay them flat on a plate covered with paper towel. 

Pull out your baking dish. Spread a thin layer of salsa on the bottom. Layer 3 sheets of lasagna on top, followed by butternut squash, followed by spinach/black bean, followed by ricotta. Repeat a second time. Finish with a layer of pasta and salsa on top as well.

Cover in foil and toss in oven, preheated at 325 degrees for 30 minutes. 

Remove from oven. Let it cool for about 10-15minutes. Garnish with fresh cilantro. Place on top a bed of leafy greens (optional) and ENJOY!

Hope this helps with the fall transition. More recipes coming soon.

Let me know if you have any questions.

If you make it and like it, please post on Facebook and tag Strong 4 Pole. 

Also, if you haven't already and you are enjoying reading these emails, LIKE our business page. You can do so HERE.

Dedicated To Your Success,

Mia Shanté
Nutrition Coach
Strong 4 Pole, Owner

P.S. Sign up for our Anniversary Classes NOW before they get filled! We're celebrating with some fun and exciting guest instructors. Details can be found HERE.