Healthy Fall Recipes

Posted by FiscusFitness, LLC on October 16, 2016

The Fall season is underway, and seasonal produce is lining the shelves. We have compiled seven different fall favorites, their health benefits, and more than a dozen different recipes for you to try. So, no matter what your tastes are, we've got a healthy recipe for you to try.

Sweet Potatoes

Sweet potatoes are high in vitamins A, B, and C and don’t leave the skin behind-- it’s full of fiber. You can control how sweet your potato tastes by how you cook it.  More of the potato will turn from starch to sugar if you cook it long and slow. Besides sweet potato casserole and pie, try it one of these two savory dishes:  sweet potato chile mac or sweet potato chicken curry.

Parsnips

Parsnips look like a white carrot and are best harvested in late fall or even early winter. They have a sweet flavor and contain 4 grams of fiber per half cup in addition to vitamin C, folate, and potassium. For a super easy side dish try roasted parsnips and carrots, or serve parsnip soup in place of higher fat cream based ones.

Pears

Pear season is in full swing and will continue through October.  A large on has five grams of fiber, plenty of vitamin C and 190 milligrams of potassium.  While pears are great to eat alone to satisfy a sweet tooth, they are also a great complement to a variety of dishes.  Pair it with quinoa and walnuts for a unique pear salad.  You can combine pears, bacon and another fall favorite: squash in this salty sweet combination.

Winter Squash

There are plenty of reasons to eat squash on its own. It’s a good source of niacin, vitamin B6, pantothenic acid, potassium and manganese.  Winter squash differ from summer squash because they have a tough rind and you have to cook the flesh before eating.  For a low calorie alternative to pasta, try spaghetti squash named for its pulp which looks like spaghetti strands.  And for a meatless take on quesadilla try these made with acorn squash.

Pumpkins

While pumpkin and pie go hand and hand in the fall, there are other ways to enjoy this vegetable.  On its own pumpkin is a low calorie food and high in vitamin A, the B vitamins and trace minerals.  Besides carving pumpkins or roasting their seeds try homemade pumpkin ravioli  using wonton wrappers or puree it and turn it into a dip to serve with apple slices.

Brussel Sprouts

Brussels sprouts are considered high in protein for a vegetable with over three and half grams per serving. They also contain vitamin K vitamin, B vitamins, calcium, potassium, iron, manganese and more. There is a reason why your mom tried to get you to eat them! Avoid over cooking brussel sprouts to avoid the sometimes bitter taste.  You can also combine them with grapes and roast the pair together or, sauté brussel sprouts with parmesan and pine nuts.

Apples

Apples are a great source of insoluble and soluble fiber (if you eat the skin) and contain vitamin C and antioxidants.  If you have Granny Smith apples, try this cranberry apple tart. Or incorporate a sweet variety (like Golden Delicious) into this sausage apple and cranberry stuffing recipe. 

Enjoy, and, as always...

...In happiness and good health,

Your friends at FiscusFitness, LLC

 

 

 

 

 

 

 

 

 

 

 

 

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