Between the leaves changing, the cooler weather and the approaching holiday season, November is an exciting month to look forward to. The Autumn season is also a time when fall-flavored recipes and inspirations dominate the food scene, so it’s the perfect time of the year to take advantage of those seasonal trademarks!
Unfortunately, the fall and winter seasons are periods in which many individuals on the journey toward improved weight and health report feelings of struggle and anxiety. With an abundance of holiday foods that are rich in calories and a little lower on the nutrition scale, it can be difficult to stay focused on your specific goals. Fortunately, there are many healthy ways to bring the flavors of fall into your kitchen and stay on track with your nutrition plan! Below, we’ve listed a few favorites.
Get Festive with these Fun Autumn Recipes!
Breakfast – Maple Pecan Pumpkin Granola
Ingredients:
- 1/2 cup pumpkin puree
- 1/4 cup organic cane sugar or sugar substitute
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 2 1/2 cups rolled oatmeal, gluten free
- 1/2 cup dried cherries, unsweetened, (dried cranberries will work too)
- 1/2 cup pecans, chopped
- 1/2 cup pumpkin seeds
- 2 teaspoons pumpkin pie spice
Directions:
- Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
- In a large bowl, mix together pumpkin puree, cane sugar, coconut oil, pumpkin pie spice and maple syrup. Then, add in the rest of the ingredients. Make sure everything is evenly coated.
- Spread granola into baking sheet (you may need two) and bake for about 20 minutes. At the 10 minute mark, take the granola out of the oven and toss with a wooden spoon to ensure that everything bakes evenly.
Note: When you first take the granola out of the oven, it has to cool first before it becomes crunchy!
Source: Fit Foodie Finds
Lunch – Almond Apple Quinoa Salad
Ingredients:
- 1/2 cup quinoa
- 1 cup chicken broth, vegetable broth, or water
- 1/3 cup sliced almonds
- 2 tablespoons sunflower seeds
- 3 cups (about 2.5 ounces) of fresh spinach
- 1/3 cup dried cranberries
- 1 Granny Smith (or favorite variety) apple
- 1 teaspoon lemon juice
- Optional: handful of feta cheese
Dressing:
- Store-bought Raspberry Walnut Vinaigrette OR recipe below:
- 1/4 cup olive oil
- 1/4 cup raspberry wine vinegar
- 1-2 tablespoons Truvia or white sugar
- 2 tablespoons seedless raspberry jam
- 2 teaspoons Dijon mustard
- 1/4 onion powder
- 1 teaspoon poppy seeds
- Optional: salt and pepper
Source: Chelsea’s Messy Apron
Dinner – Roasted Squash Soup
Ingredients:
- 1 large onion (cut into large pieces)
- 4 large carrots (peeled, cut into 1″ pieces)
- 4 cups winter squash, peeled
- 4 cups low-sodium chicken broth
- salt (if desired)
- Pepper (to taste)
- 1/2 cup low-fat or non-fat cup
Directions:
- Preheat oven to 400 degrees Fahrenheit. In a large roasting plan, place the squash. Roast for 15-45 minutes until squash is soft.
- Place vegetables in a large pot. Then, add broth and cook for 10-20 minutes to allow flavors to combine.
- Add milk.
- Transfer mixture to a blender and blend until smooth (Add more water or broth to achieve desired thickness).
Source: SparkRecipes
Dessert – Healthy Carrot Cake Muffin
Ingredients:
- 7 g (1 tbs) ground flax seed
- 1/3 cup unsweetened vanilla almond milk
- 1/3 cup grated organic carrots
- 1/2 tsp organic lemon zest or orange zest
- 62 g (1/4 cup) unsweetened applesauce
- 4 packets Truvia
- 3/4 tsp ground cinnamon or apple pie spice
- 1/8 tsp salt
- 60 g (1/2 cup) oat flour
- 1 tsp baking powder
Directions:
- In a medium sized bowl, stir together the flax and almond milk.
- Stir in the applesauce, Truvia, spice and salt.
- Stir in the oat flour. Lastly, stir in the baking powder.
- Pour into a greased 5′ baking dish and microwave for about 5 minutes (depends on your microwave) or until the surface springs back when tapped and is baked all the way through.
Source: Desserts with Benefits
