Fall Flavors

It is officially fuzzy socks, cozy sweaters, comfort foods and pumpkin season! 

The only problem is that typical fall foods tend to come in the the form of carb-heavy dishes or calorie-rich desserts.  But don’t you worry, we got you covered.  No need to derail your diet or go cray with your eating!

A few of our favorite ways to Enjoy Fall Flavors.

Spice Things Up with CINNAMON

Cinnamon can not only help regulate your blood sugar, it’s particular flavor can also help you cut back on added sugar when you are making holiday treats.  Sprinkle it in coffee and oatmeal.   

Go Crazy with APPLES

Who does not love this yummy fall fruit?  One medium apple contains about 14 % of your RDA for vitamin C and over 4 grams of fiber.  Plus as the old saying goes, “ an apple a day, keeps the doctor away “  We love to add them to salads, sandwiches and just snack on them throughput the day.  (If you add a little fresh squeezed lemon juice and cinnamon to sliced apples it keeps them from turning brown and makes it an easy snack to grab on busy day!) . 

Get Creative with PUMPKIN 

Pumpkin is full of fiber, vitamin C, vitamin A, and potassium.  Who knew?????  

Plus, did you know it is a great baking substitute for butter????? 

(To substitute pumpkin-puree for butter, multiply the amount of butter by ¾. If a recipe calls for one cup, use ¾ cup puree in its place.)

You could also swirl a scoop of unsweetened pumpkin-puree in your oatmeal, soup, pancake batter or smoothie with a dash of nutmeg and vanilla bean.

Below are 4 of our favorite recipes! 

Homemade Applesauce 

• 4 lbs of quartered Apples - cored ( Golden Delicious, Gala, Macintosh, Honeycrisp or Jonathon work best) 
• 1 Cup Water
• 1 tsp. Ground Cinnamon
• 2 Tbsp. Fresh Lemon Juice
• 3 to 4 1-inch strips of lemon peel

Bring all ingredients to a boil in a saucepan.  Reduce heat to gently boil for 20-30 minutes, stirring occasionally.  Remove lemon peel and mash until desired texture.

Baked Apple Chips

• 4 Red Apples - sliced and cored            
• 1 tsp Cinnamon
• Parchement Paper

Preheat oven to 275

Place apples in a bowl,  Sprinkle evenly with cinnamon, toss to blend.

Line a baking sheet with parchment paper & place apples on.  

Bake for 45 minutes, turn, bake for 45 minutes, turn and bake for an additional 30- 45 minutes or until apples get crisp.

Pumpkin Hummus

• 1-2 Cloves Roasted Garlic
• 2 Tbsp Olive Oil
• 2 Tbsp Water
• 1 can Chickpeas, drained and rinsed
• 2/3 C Pumpkin Puree
• 1 Tbsp Maple Syrup of Honey
• 1/2 tsp finely minced fresh Rosemary
• Himalayan Salt to taste

Puree all ingredients except Rosemary in a blender of food processor until smooth.  Add more oil or water as needed.  Stir in Rosemary at the end.

Serve with apple slides, carrots, crackers, roasted veggies,  warm naan bread or whatever your heart desires.

Pumpkin Chili

• 1 tsp Olive Oil
• 1 Medium Onion Chopped
• 1 Red Bell Pepper Chopped
• 1 Carrot Sliced
• 2 Cloves of Garlic Chopped
• Himalayan Salt and Pepper to taste
• 1 Tbsp Chili Powder
• 1/2 tsp Cummin
• 2 C low sodium organic Veggie Broth
• 1 14.5 oz can Diced Tomatoes
• 1 15 oz can Kidney Beans - rinsed and drained
• 1/2 C Pumpkin Puree
• 4 C raw Pumpkin - 1/2 inch cubed
• 8 Tbsp nonfat plain Greet Yogurt - to garnish - (optional)
• 2 Tbsp Fresh chopped Italian Parsley - to garnish - (optional)

Heat oil in large saucepan over Medium -High Heat.

Add onion, garlic, pepper, carrot and cook for 3-5 minutes, stirring frequently.

Add garlic and cook, stirring frequently for 1 minute.

Add Seasonings

Add broth, tomatoes, beans and pumpkin puree, cook, stirring occasionally for 15- 20 minutes

Add pumpkin, cook stirring occasionally, for another 10- 15 minutes or until pumpkin is soft.

Top each serving with 1 Tbsp of yogurt and sprinkle fresh parsley if desired and ENJOY!

Enjoy!

Happy FLOURISHING!

XXOO