The colder weather and shorter days of autumn invite many of us to spend more time at and home and cozy up with fatty comfort foods. However, there’s no better time to enjoy fresh autumn foods such as apples, beets, okra, kale, and pumpkin. Integrating more seasonal foods into your favorite fall recipes can make them far healthier and help you to ward off seasonal colds, flu, and weight gain, as well as to stay energized.
During their harvest season, foods retain more nutrients and flavor. As added benefits, you are likely to buy seasonal foods from local producers – thereby supporting them – and to protect the environment as local, seasonal foods require less transportation and refrigeration and no green (hot) houses.
Try these recipes that focus on fall veggies!
Pumpkin Soup
Serves 2, 178 calories per serving
Ingredients:
- 1 pumpkin (or 1 1/4 cups pumpkin puree)
- 1/2 tablespoon olive oil
- 1 onion, diced
- 1 large clove garlic, minced
- 1 cup low sodium vegetable broth
- 1/2 cup light coconut milk
- 2 tablespoons agave
- 1/4 teaspoon each salt, black pepper, cinnamon, nutmeg
Directions:
- Preheat oven to 180 degrees Celsius and line a baking sheet with parchment paper.
- Using a sharp knife, cut off the top of the pumpkin and then halve it. Use a sharp spoon to scrape out all of the seeds and strings.
- Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
- To a large saucepan over medium heat, add 1 tablespoon olive oil, onion, and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Add remaining ingredients, including the pumpkin, and bring to a simmer.
- Transfer soup mixture to a blender or use an emulsion blender to puree the soup. Pour mixture back into the pot.
- Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed.
Okra Smoothie
Okra may seem an unusual ingredient for a smoothie, but it is so nutrient- and vitamin-rich that I recommend you have this smoothie regularly.
Makes 1 large smoothie, 287 calories
Ingredients:
- 1/2 cup of frozen berries
- 1/4 – 1/2 cup of frozen and sliced okra
- 1 cup light coconut milk
- 1/2 teaspoon vanilla extract
- 1 small ripe banana
Directions:
Add all of the ingredients into a blender and blend on high until very smooth. Stop to scrape sides, if needed, and add more liquid as needed.
Beet Salad
Serves 4, 439 calories per serving
Ingredients:
- 4 medium beets – washed, peeled, and cut in half
- 1/3 cup chopped walnuts
- 2 tablespoons honey
- 1 package baby spinach
- 1/2 cup fresh orange juice
- 1/4 cup balsamic vinegar
- 1/3 cup extra-virgin olive oil
- 60 grams of goat cheese
Directions:
- Place beets into a pot and fill with enough water to cover. Bring to a boil, then cook for 20 to 30 minutes, until tender. Drain and cool then cut into cubes.
- While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the honey. Cook and stir until evenly coated, then remove from the heat and set aside to cool.
- In a small bowl, whisk together the orange juice, balsamic vinegar, and olive oil to make the dressing.
- Place a large helping of baby greens onto each of four salad plates, divide candied walnuts equally and sprinkle over the greens. Place equal amounts of beets over the greens and top with goat cheese. Drizzle each plate with some of the dressing.
