Fall is here and so are all the yummy foods that come with it.
Indulging in festive food doesn’t have to mean boring. These meals are proof that healthy eating doesn’t have to be bland.
Thanks to amazing in season vegetables like Brussels Sprouts and pumpkin. These healthy fall recipes are sure to satisfy.
Pumpkin Energy Bites
Makes 20 balls- Serving Size 1 ball
1/2 cup Pumpkin puree
1 1/2 cups Oatmeal, uncooked rolled oats
1/4 cup Honey, quality
1/2 tsp Cinnamon or pumpkin pie spice
1/2 cup Dark chocolate chips, mini
1 tsp Vanilla extract
1/4 cup Chia seeds
1/2 cup Peanut butter or other nut or sun butter, all-natural
In a medium bowl,a add 1 and 1/2 cups oats, peanut butter, pumpkin, chia seeds, honey, vanilla, and cinnamon. Stir to combine well. You want the mixture to be soft but not too sticky. If you pick up a generous spoonful, you should be able to roll it into a ball and only make a minimal mess (it should stick together when rolled but still feel tacky on your hands). Depending on the type of oats you used (old-fashioned or quick oats), you made need to add up to a half cup more oats and stir until you reach the desired consistency. Again, it’s ok if it’s a little sticky because the oats will absorb some of the moisture after a little time passes, but unworkable sticky isn’t the goal.
When the mixture is workable, add the chocolate chips and stir to combine. Scoop a large spoonful into your hand and roll into balls. Repeat with remaining dough. Keep these in the fridge for up to a week, or in the freezer for much longer.
Quick oats will yield a softer energy bite and the old-fashioned oats will make them chewier. Chances are, you have everything on hand to make these. Always a win. Don’t have chia seeds on hand? Leave them out or sub them for something else like hemp seed hearts, chopped nuts, or some coconut flakes (and you can go up to a 1/2 cup of those things if you like).
Makes 20 balls- Serving Size 1 ball Amount Per Serving Calories 36 Total Fat 6.2g 10% Total Carbohydrate 17.5g 6% Sugars 7.6g Protein 4.2g 8%
Turkey Egg Breakfast Casserole
Makes 6 servings
1 lb Ground turkey
1 cup Baby spinach
1 Sweet potato, small thin
12 Eggs, Large
1/2 tsp Chili powder
1 Salt & pepper
Non- Stick Spray
Preheat the oven to 375 degrees. Grease a 9 x 9 baking dish with non stick spray as well as heat in a medium sized skillet set to medium-high heat. Add in the Ground Turkey and season with the Chili Powder, and Salt and Pepper. Continue to cook the meat until it begins to brown.
While the turkey is cooking peel and slice your Sweet Potato. Make sure your slices are fairly thin because if they’re too thick they won’t be as tender. Line the bottom of the greased baking dish with the sliced potatoes. In a medium bowl beat the Eggs with a whisk and season with salt and pepper.
Top the potatoes with the turkey and then pour the eggs on top. Layer the Spinach on top of the eggs as well as any additional toppings you’d like to add.
Place the dish in the oven and cook for 35 to 40 minutes or until the edges of the egg begin to brown and the casserole is firm throughout.
Makes 6 servings Amount Per Serving calories 317 Total Fat 17 g 27 % Total Carbohydrate 6 g 2 % Total Protein 34 g
Butternut Squash Chili
Makes 6 servings
2 pounds butternut squash peeled and diced into 1/2-inch chunks
28 ounce can diced tomatoes
15 ounce can black beans drained
15 ounce can pinto beans drained
1.5 cups vegetable broth plus 2 tablespoons for sautéing
1 cup cooked quinoa
1 yellow bell pepper diced
2 chipotle peppers in adobo chopped
5 garlic cloves minced
1.5 teaspoons paprika
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon pepper
cilantro for garnish
Heat 2 tablespoons of vegetable broth in a 5-quart dutch oven over medium heat.
Add garlic, chipotles, and butternut squash to the pot, cooking for about 10 minutes, stirring occasionally. Add more vegetable broth if the pot gets dry.
Add the bell pepper, cooking for about 5 minutes.
Add black beans, pinto beans, diced tomatoes (including the liquid in the can), 1.5 cups vegetable broth, quinoa, and all of the spices (paprika, cinnamon, salt, pepper). Mix well. Bring to a simmer and let simmer for 10 minutes. Check that the butternut squash is cooked; if not, simmer for longer.
Serve in a bowl and garnish with cilantro. Add toppings as desired — avocado chunks, tortilla chips, and cheese are all good ideas.
Makes 6 servings Amount per serving: Calories 350Total Fat 5 g8 % Total Carbohydrate 66 g 22 % Protein 11 g
Crockpot Balsamic Roast Beef
Makes 8 servings
1 tablespoon oil
3 pounds Beef roast such as chuck, round, brisket
1 large onion, sliced
4 cloves garlic, chopped
1/2 teaspoon red pepper flakes
1 cup beef broth
1/2 cup balsamic vinegar
2 tablespoons soy sauce (or tamarin)
2 tablespoons brown sugar
1 tablespoon Worcestershire sauce
1 pound baby carrots (optional)
1 pound mini potatoes or diced potatoes (optional)
2 tablespoons cornstarch + 2 tablespoons water
Heat the oil in a large pan over medium-high heat, add the beef and brown on all sides, about 20 minutes and set aside.
Add the onions and cook until tender, about 2-3 minutes, before adding the garlic and red pepper flakes and cooking until fragrant, about a minute.
Place the beef, onions, broth, balsamic vinegar, soy sauce, brown sugar, Worcestershire sauce, carrots and potatoes in a slow cooker, cover and cook on low for 8-10 hours or on high for 3-5 hours. (The beef will be falling apart tender when done!)
Remove the carrots, potatoes and beef and slice or shred the beef.
Skim any fat from the cooking juices, place it in a sauce pan, bring to a simmer, add the mixture of the cornstarch and water and cook until the glaze has thickened a bit.
Option: Skip steps 1 & 2 and just place everything into the slow cooker!
Option: Instead of transferring to a slow cooker in step 3, place everything in the pot that you cooked the beef in, bring to a boil, reduce the heat and simmer, covered, until the meat is pull apart tender, about 3-4 hours. OR Transfer the pot to a preheated 275F and braise until the meat is pull apart tender, about 3-4 hours.
Total Fat 30 g 47 %
Total Carbohydrate 20 g 7 %
Dietary Fiber 3 g 10 %
Sugars 10 g
Protein 33 g
Autumn Quinoa Brussels Sprout Salad
Makes 6 Servings
1 pound Brussels sprouts, halved
3 cups butternut squash, cut into ½-inch chunks
⅔ cup dry quinoa
1 medium pomegranate, deseeded
½ cup pecans, chopped
1 small orange, juiced (about ¼ cup)
2 tablespoons balsamic vinegar
1 tablespoon hemp seeds (optional)
½ teaspoon salt
¼ teaspoon pepper
Preheat oven to 375F. Line a baking sheet with parchment paper or grease with cooking spray.
Place Brussels sprouts on one side of the pan and butternut squash on the other side, or you can use two pans.
Bake for 25 minutes; remove Brussels sprouts and place into a large bowl. Return squash to the oven; bake for 15-20 more minutes, until tender. Add to the bowl with Brussels sprouts
While the vegetables are baking, rinse quinoa in a small mesh strainer. Heat a small saucepan over medium heat; add quinoa. Cook for 1-2 minutes until lightly toasted. Add 1⅓ cups water; turn heat to high. Once boiling, cover and cook for 13-15 minutes, until fluffy.
In a small bowl, add orange juice, balsamic vinegar, hemp seeds, salt, and pepper. Whisk to combine.
In the large bowl with the vegetables, add quinoa, pomegranate seeds, and pecans. Stir to combine. Pour in the dressing; stir.
Serve as a side dish and enjoy!
Total Fat 10 g 15 %
Total Carbohydrate 41 g 14 %
Protein 8 g