Fall is Upon Us

Fall officially started on 9/22 this year.  Here is in the Midwest, the temps have cooled, the grass and greened back up and some of the trees are starting to turn and most importantly…it’s football season!

Fall is definitely one of my favorite seasons of the year.

If you are fortunate enough to live near a farmer’s market or apple orchard, you will have no trouble finding these great seasonl selections that offer nutrition, flavor and versatility.  Even if you can’t get to a local farmer’s market or orchard, you should be able to find all of these at your local grocery.

Of course there are many recipes that incorporate some of these fall foods, Apple Crips and Pumpkin Bread come to mind immediately.  While most of the recipes that you might find for these comfort foods aren’t generally considered healthy, there is almost always alternative ways to make the same great tasting treats that result in less guilt.  Check out SkinnyTaste.com or Eatingwell.com for some great options here.

Apples

While generally available throughout the year, Apples are dense in fiber and helps your digestive system.  Great on salads or just by themselves, apples are known to bolster your immunity with prebiotics.  Make sure you keep the skin on, that’s where the majority of the nutrients are found, just be sure to wash them before eating.

I am a big fan of the Fuji apple, what is your favorite variety?

Recipe: Apple-Raisin Coffee Cake

Got relatives staying with you over the holidays?
Here’s an easy breakfast recipe, chock-full of healthy fruit and nuts, that’ll serve a small army.

Ingredients:

• 5 cups cored, peeled, and chopped apples
• 1 cup raisins
• 3/4 cup brown sugar
• 1/3 cup chopped walnuts
• 1/4 cup extra-virgin olive oil
• 2 tsp. vanilla
• 1 egg, beaten
• 2-1/2 cups whole-grain flour
• 1-1/2 tsp. baking soda
• 2 tsp. ground cinnamon
• Olive oil cooking spray
• 13″ x 9″ x 2″ baking pan
• Large mixing bowl

Preparation:

• Preheat oven to 350 degrees.
• Lightly spray a 13″ x 9″ x 2″ baking dish or pan with cooking spray.
• In a large mixing bowl, combine apples, raisins, sugar, and walnuts, and mix them together well.
• Allow mixture to stand for 30 minutes.
• Then stir olive oil, vanilla, and egg into mixture.
• Sift flour, soda, and cinnamon together, then slowly stir into apple mixture, making sure it stays moist.
• Fold mixture into pan and bake 35 to 40 minutes, or until toothpick inserted in center comes out clean.
• Let cool slightly before serving.

Makes 20 servings.
Preparation Time: 10 minutes
Cooking Time: 35 to 40 minutes

Nutritional Information (per serving):

• Calories  – 164
• Protein – 3 grams
• Fiber – 3 grams
• Carbs – 28 grams
• Fat Total – 5 grams
• Saturated Fat – 1 gram

Brussel Sprouts

Ok…I’ll admit it, I have never tried or had a brussel sprout.  I supposed I should though, 5 of them have more Vitamin C than an orange!  A brussel sprout is basically a miniature cabbage, so if you aren’t of fan of cabbage, you might not like a brussel sprout.  But I’ll try anything (well, almost anything…) once, so I plan to give these a go soon.  I’ll use the recipe below to start.

Recipe: Roasted Vegetable Antipasto

I found this recipe on the Eating Well site: Roasted Vegetable Antipasto

Kale

Did someone say Vitamin K?  Kale is rich in Vitamin K which regulates blood clotting and has been shown to help prevent age-related bone loss!  It is typically a green leafy vegetable, but can also be purple in color.  Sometimes Kale is used as in landscape as an ornamental splash of color.

Recipe: Kale Chips

I first made Kale Chips when I went through the Ultimate Reset last summer due to the excess amount of Kale that I had in the refrigerator.  They were amazing and even my son loved them!  Give this recipe a try if you have an uncontrollable cravings for those salty potato chips, just don’t over do it with the salt.

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings, 1 cup each

Ingredients:

• 1 bunch (about 6 oz.) kale leaves
• 1 Tbsp. olive oil
• Pinch of Himalayan salt

Preparation:

• Preheat oven to 350° F.
• Remove kale leaves from stems. Tear leaves into bite-sized pieces.
• Discard stems.
• Wash and thoroughly dry kale with a salad spinner or paper towel.
• Line large baking sheet with parchment paper, if desired.
• Combine leaves and oil in medium bowl; toss gently to blend.
• Add desired flavoring combinations; mix well.
• Arrange kale on prepared baking sheet in a single layer.
• Sprinkle on a pinch of Himalayan salt
• Bake for 15 to 18 minutes, or until crisp.
• Transfer onto a wire rack or paper towels; cool.

Nutritional Information (per serving):

Pomegranate

I used to eat Pomegranates quite often when I was younger and living out west.  Little did I know then and it wouldn’t have been a factor to me, but pomegranates help maintain healthy blood pressure during a workout.

How to deseed a Pomegranate

Pomegranates are great…but if you don’t really know how to get to the seeds without making a big mess, they can be  frustrating and simply not worth the hassle.  I found this video about a year ago and was astonished at the simplicity!  Definitely check out this video before trying to pick out all of those littles seeds and having a bloody mess on your hands.

Recipe: Roast Chicken with Pomegranate Glaze

While I have never attempted to use Pomegranate in any recipe, this one looks pretty tasty!

Roast Chicken with Pomegranate Glaze

Pumpkin

Loaded with Vitamin A.  Pumpkin seeds contain Iron and Zinc which can help promote healthy skin and nails…if that sort of thing is important to you.

Recipe: Pumpkin Spice Vanilla Shakeology

The healthiest meal of the day and it tastes like a dessert!!  I drink Shakeology everyday for breakfast, it gets me going and helps reduce my cravings for junk.  This isn’t a recipe I would normally make in the AM, but given the season…IT’S ON!

First mix together the spice mixture (cheaper than buying the pumpkin spice already mixed)

• 4 tbsp ground cinnamon
• 4 tsp ground nutmeg
• 3 tsp ground ginger
• 3 tsp ground all spice

Here is the Recipe:

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• 8 ounces almond milk
• 1 scoop of Vanilla Shakeology
• 1 Tbsp almond butter
• 1/2 tsp raw honey
• 1 tsp of the spice mixture listed above
• Ice to taste and BLEND!