Healthy Fall Recipes
Cooler weather, the season of harvest, and going back to school are all signals that fall is just around the corner. Hectic schedules return to our daily routines, but the desire to prepare healthy meals for our families never changes. Why not surprise your loved ones with some delicious easy-to-make recipes? These five below contain some of fall’s best bounty including a new twist on the infamous burrito, a nutrient-rich soup that includes carrots, apples, sweet potatoes, a tasty bread, and a refreshing bean salad. Eat well, eat healthy, and enjoy!
Delicious Sweet Potato Bean Burrito
- 1 tablespoon olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 6 cups canned kidney beans, rinsed and drained
- 2 cups water
- 3 tablespoons chili powder
- 2 teaspoons ground cumin
- 4 teaspoons prepared mustard
- 1 pinch cayenne pepper, or to taste
- 3 tablespoons low sodium soy sauce
- 4 cups cooked and mashed sweet potatoes
- 12 (10 inch) flour tortillas, warmed
- 4 ounces shredded Cheddar cheese
Preheat oven to 350 degrees F (175 degrees C).
- Heat oil in a medium skillet, and sauté onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and low sodium soy sauce.
- Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Fold up tortillas burrito style, and place on a baking sheet. Top with cheese
- Bake for 12 minutes in the preheated oven, and serve.
Amount Per Serving Calories: 403 | Total Fat: 8.4g | Cholesterol: 20mg
Sweet Potato Carrot Apple and Red Lentil Soup
- 2 Tablespoons olive oil
- 2 large sweet potatoes, peeled and chopped
- 3 large carrots, peeled and chopped
- 1 apple, peeled, cored and chopped
- 1 onion, chopped
- 1/2 cup red lentils
- 1/2 teaspoon minced fresh ginger
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 4 cups vegetable broth
- plain yogurt
- Add oil to a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
- Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
- Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
- Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish. 6 servings.
Amount Per Serving Calories: 298/ Total Fat: 6g/ Cholesterol: 22mg
Microwave Baked Apple
This recipe can be great for a quick snack or a fun family dessert.
- 2 apples
- 2 tablespoons brown sugar
- 1 teaspoon ground nutmeg
- 1 teaspoon ground cinnamon
- 2 teaspoons butter
- Core the apples, leaving the bottom intact.
- In a bowl, mix the brown sugar, cinnamon and nutmeg. Spoon the sugar mixture into the apples and set a teaspoon (or more to your taste) of butter on top of each apple. Place the apples in a deep casserole dish and cover.
- Microwave for 3 1/2 to 4 minutes or until tender. Let the apples sit for a couple minutes before serving.
Amount Per Serving Calories: 186 | Total Fat: 5.1g | Cholesterol: 11mg
Cranberry Apple Bread
- 2 cups peeled, cored and chopped apple
- 3/4 cup white sugar
- 2 tablespoons canola oil
- 1 egg
- 1 cup whole wheat flour
- ½ cup all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1 cup fresh or frozen cranberries
- 1/2 cup chopped walnuts
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x5 inch baking pan.
- Stir together apples, sugar and oil. Add egg; mix well. In a separate bowl, mix together flour, baking powder, baking soda and cinnamon. Stir flour mixture into wet ingredients, mixing just until dry ingredients are moist. Stir in cranberries and walnuts. Spread batter into prepared pan.
- Bake in preheated oven for 35 to 45 minutes, until toothpick inserted into center of loaf comes out clean.
Amount Per Serving Calories: 179 | Total Fat: 6.1g | Cholesterol: 18mg
Easy Bean Salad
- 1 (15 ounce) can black beans, drained and rinsed
- 1 (15 ounce) can garbanzo beans, drained and rinsed
- 1 (15 ounce) can cannellini beans, drained and rinsed
- 1 (8 ounce) can water chestnuts, drained and chopped
- 3/4 cup salsa
- 1/4 cup light French dressing
- 1/2 teaspoon garlic powder
- salt and pepper to taste
- In a large bowl, toss together the black beans, garbanzo beans, cannellini beans, water chestnuts, salsa, and dressing. Season with garlic powder, and salt and pepper. Cover, and chill until serving. 12 servings.
Amount Per Serving Calories: 79/ Total Fat: 4g/ Cholesterol: 0mg
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