As the leaves start to turn and the crisp air calls us indoors, it’s the perfect time to embrace fall with some wholesome recipes that nourish the body and the soul. This season offers an array of fresh produce, from hearty squash to vibrant root vegetables brimming with flavor and nutrition.
In this post, I will share some ideas for delicious recipes that celebrate this season, making it easy to enjoy without compromising wellness. Let’s dive into some warming soups, colorful bowls, and delightful dishes to keep you cozy through the chilly months!
Autumn Quinoa Bowl
Add a handful of steamed kale in the base of a bowl. Combine cooked quinoa with roasted vegetables such as butternut squash, beets, and broccoli. For added protein, top with some seasoned chickpeas and drizzle with a tahini vinaigrette.
Autumn Quinoa Bowl Recipe Nutrition & Health Tips
- Quinoa is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans.
- Beets are known for their ability to lower blood pressure and improve circulation due to their high nitrate content, which can also enhance exercise performance.
- Kale is one of the most nutrient-dense foods available, high in vitamins A, C, and K, as well as the antioxidants lutein and zeaxanthin, which are beneficial for eye health.
- Squash is high in beta carotene, which the body converts to Vitamin A, which is important for immune and skin health.
Crockpot Turkey Chili
Add to a crockpot ground turkey (raw), diced peppers, onions, tomato sauce, canned diced tomatoes, kidney beans, black beans, and chili seasoning. Cook for 6-8 hours on low and layer on your favorite toppings (cilantro, jalapenos, Greek yogurt, etc).
Crockpot Turkey Chili Nutrition & Health Tips
- Lean turkey is a great source of protein, which is essential for muscle growth and repair. It is lower in saturated fat, which is beneficial for heart health.
- Tomatoes are high in lycopene, an antioxidant that may reduce the risk of heart disease. They can also aid in the prevention of memory loss and certain cancers, such as breast, lung, and prostate.
- Kidney beans are an excellent source of soluble fiber, which aids in digestion, helps control blood sugar levels, and promotes weight management by keeping you full.
Cozy Wild Rice Soup
In a large pot, add sauteed onion, garlic, vegetable stock, uncooked wild rice, mushrooms, carrots, celery, sweet potatoes, and a bay leaf. Season with Old Bay and stir to combine. Bring soup to a simmer, reduce heat to medium-low, and cover for 30-40 minutes. Stir in coconut milk and kale for added creaminess and texture.
Cozy Wild Rice Soup Nutrition & Health Tips
- Wild rice is a good source of Alpha Lipoid Acid (ALA), an organic compound that acts as a powerful antioxidant and may play a role in weight loss, memory, skin aging, and improving insulin sensitivity.
- Mushrooms are the only vegetable that contains vitamin D, which is important for bone and immune health. They produce vitamin D when exposed to sunlight.
- You would have to eat 23 cups of broccoli to take in the same amount of Vitamin A that is in one large sweet potato.
Fall Harvest Salad
Assemble roasted sweet potatoes, greens, rotisserie chicken, diced apples, goat cheese, pumpkin seeds, and dried cranberries in a bowl. Pair with a zesty orange vinaigrette for a flavor and antioxidant boost.
Fall Harvest Salad Nutrition & Health Tips
- Apples contain an antioxidant known as quercetin, which prevents immune cells from releasing histamines, which are chemicals that cause allergic reactions and help reduce symptoms of allergies.
- Goat cheese is made from A2 protein, which is considered easier to digest than A1 proteins. It also contains probiotics, which are live microorganisms to help restore gut microbiota.
- Only 3 Tbsp of pumpkin seeds provides more than half of the recommended daily intake of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.
Lemon Chicken Soup with Orzo
Add to a large pot sauteed carrots, onions, garlic, and chicken broth. Bring to a simmer and add whole wheat orzo. Cook for a few minutes, then stir in the chicken and freshly squeezed lemons. Finish by stirring in spinach and herbs of your choice.
Lemon Chicken Soup Nutrition & Health Tips
- Substitute chicken bone broth for regular broth. Bone broth is simmered for a longer timeframe to allow as many nutrients as possible to be released from the bone. This provides a great source of collagen, which helps support skin, joint, and gut health.
- Vitamin C has been shown to enhance iron absorption. In this recipe, lemons, which are high in Vitamin C, will enhance the effects of spinach, a food high in iron.
- The difference between dark meat and light meat in chicken is the amount of myoglobin, an oxygen-carrying protein, found in the meat. Dark meat has more myoglobin, which gives it a darker and richer flavor. Remember that light-meat chicken is lower in calories and fat than dark-meat chicken but also higher in protein. Dark meat, however, is richer in vitamins and minerals.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8512783/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8782012/
https://health.clevelandclinic.org/benefits-of-squash
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8626194/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221300/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/
https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-sweet-potato.pdf
https://www.mountsinai.org/health-library/supplement/quercetin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3475924/
https://bonavita.co/blogs/know-your-food/pumpkin-seed-facts?srsltid=AfmBOoq5zQA96_EnisgYijoCs9emAiD4ewhWlxbMeOrOCeWYvF-s2hK0
https://www.rickysinghmd.com/in-the-news/the-great-debate-over-white-meat-and-dark-meat/
https://draxe.com/nutrition/bone-broth-benefits/
Article by Morgan Jones, RD, LD, CNSC, CFNIP
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