4 healthy recipes using your favorite fall flavors
Along with shorter days and cooler nights, fall brings a variety of seasonal produce: pumpkin, butternut squash, apples, and sweet potatoes, just to name a few. Your favorite fall flavors are not only tasty, but are packed with nutrients too! A new season is a perfect time for a fresh, healthy start. So, bundle up, bite into that crisp apple, and let the flavors of fall be your guide toward a healthier you!
Pumpkin
This staple flavor of fall benefits more than just your taste buds. Pumpkin is rich in potassium, which promotes bone and heart health. It is also high in fiber and a good source vitamin B. These factors help lower cholesterol and promote a healthy metabolism. Pumpkin is ideal for baking and can add delightful flavor to just about any dish. Pumpkin seeds are packed with protein and fiber. So, instead of tossing them in the trash, try roasting the seeds for a delicious snack or salad topper!
Roasted pumpkin seeds
Ingredients:
1 ½ cup pumpkin seeds
2 teaspoons olive oil
Directions:
Preheat oven to 300 degrees
Rise seeds, toss in olive oil, and place in single layer on baking sheet
Bake 45 minutes until golden brown
Butternut Squash
Squash is an excellent source of vitamin A for healthy eyes and magnesium for strong bones. Butternut squash is versatile and can be a great addition to any meal. Roasted, sautéed, or pureed, squash can be a healthy addition to many cuisines!
Butternut squash soup
Ingredients:
2 tablespoons olive oil
1 carrot, chopped
Celery stalk, chopped
1 onion, chopped
4 cups butternut squash, cubed
½ teaspoon ground thyme
4 cups chicken or vegetable broth
¼ teaspoon salt and pepper (optional)
Directions:
Heat oil in large pot, add carrots, celery, and onion. Cook vegetables until tender
Add squash, thyme, and broth to pot, bring to boil, reduce to low heat, cook until about 30 minutes or until squash is tender.
Use food processor or immersion blender to puree soup.
Enjoy!
Apples
Apples are an excellent source of fiber, which assists with healthy digestion. Enjoy apples on their own or put a healthy spin on a fall favorite, the apple crisp.
Apple Crisp
Ingredients:
3 large apples
1/2 cup brown sugar
½ cup rolled oats
2 tablespoons unsalted butter
½ teaspoon vanilla extract
½ teaspoon cinnamon
Directions:
Preheat oven to 375 degrees
Slice apples and layer in baking sheet
Mix brown sugar, cinnamon, oats, butter, and vanilla. Pour mixture evenly over apples.
Bake 30 minutes
Sweet Potatoes
Sweet potatoes are a seasonal must have. Packed with Vitamin C, sweet potatoes are a sure way to add a healthy touch to your diet and boost your immune system. Craving fries? Try this guilt-free version using baked sweet potatoes!
Sweet Potato Fries
Ingredients:
2 large sweet potatoes, cut in wedges or thin slices
2 teaspoons olive oil
Salt and pepper to taste
Directions:
Preheat oven to 400 degrees
Lay sweet potatoes in single layer on baking sheet
Bake 23-30 minutes, until desired crisp
Annie Courto is a full-time Registered Dietitian with OnPoint Nutrition, providing weight loss and nutrition counseling.
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