From the moment the leaves turn color, you’ll find an exciting range of fall products, all just waiting to be turned into delicious treats.
If you’re looking for a way to please your family’s taste buds while keeping an eye on health, consider these creative fall ideas.
Salt-free roasted pepitas
Pepitas or pumpkin seeds provide a high proportion of healthy fats and proteins and at the same time keep inflammation levels low.
They’re also a great source of fiber, so she says American Heart Association. Eating a higher fiber diet is associated with a lower risk of heart disease and obesity.
If you get your pumpkin seeds straight from a pumpkin, you get them without salt, much healthier than the manufactured, salted varieties you find in pouches.
Pumpkin seeds are also high in nutrients like magnesium and zinc, and there is evidence that they can help Glycemic control.
So, if you want a recipe that offers crispness and flavor – without sodium – you’ll need about 1/2 cup of simple pumpkin seeds.
Get a cooking tray (or 9 by 13 inch pan), a set of measuring spoons, and a tablespoon of olive oil.
Spread your simple pepitas on the tray and coat them with olive oil. Bake for 15 to 25 minutes at 350 degrees, until they are crispy to taste. As simple as that.
Some variations:
- Savory. Mix the seeds with 1 teaspoon each of chopped garlic, thyme and cumin.
- Spicy. Mix the seeds with 1 teaspoon each of chili powder, cayenne pepper and a touch of grated Parmesan.
- Spicy. Throw the seeds in a touch of apple cider vinegar or lemon juice, then add 1/2 teaspoon of dill herb and 1/2 teaspoon of black pepper.
Sprouts and Pumpkin
Try this recipe to benefit from autumn flavors. You can use pumpkin or butternut squash.
The ingredients:
- 20-30 Brussels sprouts
- 2 cups diced pumpkin (or butternut squash)
- 1/2 cup wild rice
- 4 tablespoons of olive oil
- 1 lemon
- 4 tablespoons of honey
- 1/4 teaspoon red pepper flakes
- salt and pepper
And the recipe:
- Preheat the air fryer or oven to 375 degrees. Wash and peel the outer leaves of the Brussels sprouts, then cut in half.
- Put the sprouts in a large bowl and brush with 2 tablespoons of olive oil, half of the lemon juice, 2 tablespoons of honey, paprika flakes, a pinch of salt and pepper. Do the same with the pumpkin.
- Air fryer: Throw wrapped sprouts in the basket and fry for 15-20 minutes until crispy. (Pull out and shake at 10 minutes.) Repeat with pumpkin.
- Oven method: put in the sprouts and pumpkin at the same time and separate them so that they do not touch. Bake for 30-40 minutes, until the desired texture is achieved, turning the vegetables halfway.
- While the sprouts and pumpkin are cooking, use the instructions to prepare the rice.
- Serve the sprouts and pumpkin over cooked rice. Top up with balsamic glaze for a sweet, tangy taste.
Sprouts and Pumpkin
Whether you’re hungry for autumn flavors or looking for a quick side dish, a combination of air-fried Brussels sprouts and slightly sweet pumpkin goes perfectly with antioxidant wild rice.
Brussels sprouts are a great source of folic acid, fiber, vitamin C, calcium, and phosphorus.
Pumpkin naturally contains tons of antioxidants, potassium, vitamin A, and magnesium. Using olive oil instead of butter also provides essential vegetable fats.
Wild rice, on the other hand, contains carbohydrates and fiber, which naturally help control cholesterol levels and prevent blood sugar from rising too quickly.
What do you need? Mainly just a pack of Brussels sprouts and a couple of cups of sliced pumpkin or butternut squash plus some dry wild rice. (See sidebar for details.)
Guilt-free caramel apples
With just three main ingredients, you can prepare an autumn dish with lots of flavor and nutrients.
Like all good things, it starts with caramel. When extracted from the dates’ natural sweetness, caramel is a better option for keeping sugar and processed ingredients low, as opposed to commercial or traditional options.
Dates have a caramel-like taste that is great as a healthy substitute. They don’t raise blood sugar like white cane sugar.
What nutrients can you expect from dates? Calcium, potassium and beta-carotene. Combined with nut butter and apples, this recipe contains protein, fiber, healthy fats, vitamins, and minerals.
You will need about 10 to 15 dates, 1/2 cup of sunflower butter, and one or more Granny Smith apples.
Your personal preference for caramel thickness will determine how many dates you use. A general rule is 10 dates in 1/2 cup of nut butter.
Simply core the dates and soak them in boiling water for at least 30 minutes. Remove and pat dry, then place in a blender with 1/2 cup of nut butter. If it’s too thick, add water.
Place the finished product in a serving bowl, then dip your sliced apple pieces for some spectacular fall treat.
A farewell tip: shop locally.
Farmers in the area grow a wonderful variety of fall produce – and locally grown food often results in lower prices for consumers. Look in here Fulton Street Market, the Kentwood Farmers Market and Ken’s fruit market.
Thank You For Reading!
Reference: healthbeat.spectrumhealth.org