Fanci Fall food Recipes and More

Falls the season of festivals and great harvest and some of the most delicious food of the year. I know it is full of some of my favorite fruits and vegetables.  In this blog I am going to give you some well known fall food and their healthy benefits along with some healthy recipes to try that I got from eatingwell.com.  I would love to hear what you think so please share you comments and thoughts and if you have a recipe to share feel free to share as well!

Pumpkin

Who doesn't love pumpkin and not just in some latte either? This of course of like the Fall stable food and known mostly for the pie fillings or to carve our jack-o-lanterns. Pumpkins orange coloring means it loaded in beta-carotene, a plant based form of vitamin A which is necessary for vison and healthy skin. Pumpkin like most plants are low in calories with only 49 calories per cup, but high in potassium, fiber and vitamin C. The antioxidants in pumpkin  have also been found to help in controlling blood sugar and blood pressure.

If you want to add more pumpkin to your fall menu this year consider buying a whole pumpkin for maximum benefits. If you do buy can make sure it has only one ingredient "pumpkin" without any added sugars or preservatives. Oh and don't forget the seeds they are great roasted as a snack.

Curried Pumpkin and Mushroom Risotto

Fresh mushrooms and curry powder provide layers of flavor to this risotto, which gets creaminess from pumpkin and from slow-simmering the arborio rice in the traditional risotto method.

Ingredients:

• 2 medium leeks, trimmed, halved, and thinly sliced (see Tips) or ⅔ cup chopped onion
• 1 tablespoon canola oil
• 16 ounces fresh mushrooms (such as chanterelle, stemmed shiitake, cremini, and/or stemmed oyster), sliced
• 2 teaspoons curry powder
• 2¾ cups reduced-sodium vegetable broth
• ¾ cup arborio rice
• ¾ cup canned pumpkin
• ¼ cup pumpkin seeds (pepitas), toasted
• Parsley sprigs (optional)

Prep:45 mins Ready In: 45 m 

In a large saucepan cook leeks in hot oil over medium heat for 4 to 5 minutes or just until tender, stirring occasionally. 

Add mushrooms. Cook about 5 minutes or until nearly tender, stirring occasionally. 

Stir in curry powder. Meanwhile, in a medium saucepan heat broth just to simmering; keep warm. 

Add rice to mushroom mixture and cook for 2 minutes, stirring often. Carefully add ½ cup of the hot broth. Cook and stir until liquid is absorbed. 

Add the remaining broth, ½ cup at a time, cooking and stirring until liquid is absorbed before adding more. (This should take about 20 minutes total). 

Stir in pumpkin. Cook and stir for 1 minute to heat through. 

Transfer to a serving dish. Sprinkle with pumpkin seeds. If desired, garnish with parsley sprigs. 

Tips: Slice only the white part of the leeks.

Nutrition information:  

Serving size: ½ cup

Per serving: 153 calories; 6 g fat (1 g sat); 3 g fiber; 22 g carbohydrates; 6 g protein; 53 mcg folate; 0 cholesterol; 4 g sugars; 5 mg vitamin C; 27 mg calcium; 2 mg iron; 199 mg sodium; 329 mg potassium 

Apples

Yeah apples are available year-round, they are however considered a seasonal fall fruit and are at their peak during this time.  Everyone has heard of the saying "An apple a day keeps the doctor away" and this is actually true in many ways. Apples are high in fiber , vitamin C and antioxidants. Apples help prevent or help manage  multiple diseases from cancer, to diabetes, to heart disease. The secret to the apple is eating the skin that is where all the good stuff is at.

Apples are eaten in a variety of ways, but the best way is the on-the-go snack. Add apple slices to salads to sweeten or mix them in with a spicy meat dish for a savory and sweet flavor. Be sure and try different types of apples as well because each has a slightly different nutrient profile.

Chicken & Spiced Apples

The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable.

Ingredients:

• 2 apples, preferably Braeburn, peeled and thinly sliced
• 1 tablespoon lemon juice
• ¼ teaspoon ground cinnamon
• 3 teaspoons extra-virgin olive oil, divided
• 3 teaspoons unsalted butter, divided
• 1⅛ teaspoons herbes de Provence, divided
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1½ pounds boneless, skinless chicken breasts, trimmed
• 1 cup reduced-sodium chicken broth
• 1 teaspoon freshly grated lemon zest

Preparation : Active :20 mins Ready In: 20 min

Toss apple slices with lemon juice and cinnamon in a small bowl. 

Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm. 

Mix 1 teaspoon herbs de Provence, salt and pepper. 

Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a ½-inch thickness. 

Sprinkle the chicken on both sides with the seasoning mixture.

 Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. 

Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. 

Cook the remaining chicken in the same manner. 

Add broth, lemon zest, the remaining ⅛ teaspoon herbs and any accumulated juices from the chicken to the pan.

 Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. 

Spoon the sauce over the chicken and serve with the sautéed apples.

Butternut Squash

Butternut Squash is one of my all time favorite winter squashes that I love as a soup. Butternut squash is a cream colored elongated bell that often describe in tasting like sweet, a bit nutty and a little like a sweet potato.  It's healthy and hearty and can be used for both savory and sweet dishes.

The health benefits of this winter squash is almost endless. It contains beta carotene which is good for you skin and flu fighting phyto nutrients and antioxidants. It also loaded with fiber and  vitamins such as A and C. Adding butternut squash to you fall and winter diet will help lower cholesterol and regulate blood pressure. So this fall favorite of mine will benefit you from head to toe.

Slow-Cooker Curried Butternut Squash Soup

Skip the roasting in this butternut squash soup recipe and let your slow cooker do the work instead. Just load up all the ingredients into the crock pot, set it and forget it for an easy, healthy dinner or pack-able lunches.

Ingredients:

• 
  1 medium butternut squash (2-2½ pounds), peeled, seeded and cubed (about 5 cups)
• 3 cups "no-chicken" broth or vegetable broth
• 1 medium onion, chopped
• 4 teaspoons curry powder
• ½ teaspoon garlic powder
• ¾ teaspoon salt
• 1 (14 ounce) can coconut milk
• 1-2 tablespoons lime juice, plus wedges for serving
• Chopped fresh cilantro for garnish

Preparation: 10 min:  Ready In: 3 hrs. 45 mins 

Stir squash, broth, onion, curry powder, garlic powder and salt together in a 5-quart slow cooker.

 Cover and cook until the vegetables are very tender, 7 hours on Low or 3½ hours on High. 

Turn off heat and stir in coconut milk and lime juice to taste. 

Puree with an immersion blender until smooth. Garnish with cilantro.

To make ahead: Refrigerate soup for up to 4 days. Reheat before serving.

Parsnips

Parsnips are a white root vegetable that looks similar to carrots and often used in the same manner due to there hearty, dense texture.

They are low in calories and crazy  high in fiber which is great for digestion, lowering cholesterol and of course weight loss. This white root is also loaded with minerals from the soil  such as potassium, magnesium, zinc and iron which are all great for heart health.

If you want to add parsnips to your diet this fall  you will need to peel  and cut them much like you do carrots. They are great in soups and stews or even roasted, steamed and boiled.

Curried Parsnip & Apple Soup

This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1½ pounds parsnips (about 5 medium), peeled, cored and chopped
• 1 large onion, finely chopped
• 3 medium cloves garlic, finely chopped
• 4 cups low-sodium chicken broth
• 1 cup water
• 1 medium russet potato (about 8 ounces), peeled and chopped
• 1 large Granny Smith apple, peeled and chopped
• 1½ teaspoons mild curry powder
• 1½ teaspoons ground coriander, plus more for garnish
• 1 teaspoon ground cumin
• ½ teaspoon ground ginger
• 4 teaspoons lemon juice
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• ½ cup low-fat plain yogurt

Preparation: Active: 45 mins Ready In: 1 hr. 5 mins

Heat oil in a large pot over medium-high heat. 

Add parsnips and onion and cook, stirring occasionally, until the onion begins to brown, 5 to 7 minutes.

 Add garlic and cook, stirring occasionally, until fragrant, 45 seconds.

 Add broth, water, potato, apple, curry powder, coriander, cumin and ginger; bring to a boil. 

Cover, reduce heat to medium-low and simmer until the vegetables are tender when mashed against the side of the pot with a wooden spoon, about 20 minutes. 

Puree the soup in the pot with an immersion blender until smooth. (Alternatively, blend the soup in batches in a blender with the lid slightly ajar. 

Use caution when blending hot liquids. Return the soup to the pot.) Add lemon juice, salt and pepper. Serve with dollops of yogurt swirled on top, garnished with pinches of coriander.

Cranberries

Cranberries best known for cranberry sauce during Thanksgiving is almost as popular as pumpkin during the fall season. This tiny tart berry is packed with nutritional value and high in antioxidants. Cranberries have been  shown  to be beneficial with many medical condition such as decreasing blood pressure, improving immune system, lowering the risk of cancer and preventing urinary tract infections by keeping the bladder healthy.

Cranberries are best enjoyed dried because they are sweeter and less tart. Dried cranberries can be used on top of hot cereals or added to baked goods, but do be on th
e look out for added sugar because that adds calories. The same goes for cranberry juice which is usually mixed with other fruit juices to add sweetness.

Cranberry Whole Wheat Scones

This quick bread scone recipe id packed with flavor and diabetic-friendly! An ideal treat to serve for breakfast or brunch

Ingredients:

• 1½ cups all-purpose flour
• ½ cup whole wheat flour
• 3 tablespoons sugar or sugar substitute equivalent to 3 tablespoons sugar (see Tip)
• 1½ teaspoons baking powder
• 1 teaspoon ground ginger or cinnamon
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• ⅓ cup butter
• ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, slightly beaten
• ⅓ cup buttermilk
• ¾ cup dried cranberries or dried currants
  
• ½ cup  Buttermilk
• 3 tablespoons rolled oats
  

Preparation: 15 mins Ready In: 30 mins

Preheat oven to 400°F. 

In a large bowl, stir together all-purpose flour, whole wheat flour, sugar, baking powder, ginger, baking soda and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. 

Make a well in the center of the flour mixture.

 In a small bowl, beat egg slightly then stir in the ⅓ cup buttermilk and cranberries.

 Add buttermilk mixture all at once to

flour mixture. Stir just until moistened (some of the dough may look dry). Turn out the dough onto a floured surface. 

Knead dough until nearly smooth, about 10 to 12 strokes. 

Pat or lightly roll dough to an 8-inch circle about ¾ inch thick. Brush top with additional buttermilk and sprinkle with oats, pressing gently into dough. 

Cut into 12 wedges. Place dough wedges 1 inch apart on an ungreased or parchment-lined baking sheet. 

Bake for 13 to 15 minutes or until edges are light browned. Serve warm.

Tip: If using sugar Substitute, choose from Splenda® Granular, Equal® Spoonful or packets, and Sweet 'N Low® packets or bulk. Follow package directions to use product amount equivalent to 3 tablespoon sugar.

Sweet Potatoes

Sweet Potatoes are another one of my favorite foods and not just in the fall. I have them pretty much all year around rather than the typical potatoes. Sweet potatoes are known for their high source of beta-carotene due to orange color, but did you know they don't only come in orange but white and purple as well which contain even more nutrients!

Just one sweet potato of average size contains  200 percent of the vitamin A needed for the day. They are high in vitamin C, B6 and several minerals. They are lower in the glycemic index the white potatoes which means they don't raise blood sugar as quickly and why I prefer them in my diet. The purple sweet potatoes  in particular have been found to lower blood pressure and a high level of antioxidants.  Eating a combination of sweet potatoes will help you get the best benefits and guess what there are over 200 varieties.

Sweet potatoes can be baked roasted and eaten plain. They do taste good with a bit of butter or I prefer olive oil and it helps your body  absorb the fat-soluble vitamin A.  A dash of cinnamon or some nutmeg will bring out that flavor or they can be mashed and added to casseroles or soups just like white potatoes.

 Sweet Potato, Apple, and Bacon Mini Casseroles

These sweet and savory mini casseroles are ready in just an hour. Refrigerate or freeze the leftovers to enjoy later.

Ingredients:

• Nonstick cooking spray
• 10 slices lower sodium, less fat bacon
• 2 cups chopped cooking apples
• ½ cup chopped onion
• 1 10-ounce sweet potato, peeled and cut into ¼-inch pieces
• 2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed
• ¼ teaspoon black pepper
• 
  1½ cups refrigerated or frozen egg product, thawed, or 6 eggs, lightly beaten
• ¾ cup fat-free milk
• ¾ cup shredded reduced-fat cheddar cheese (3 ounces)

Preparation: 30 mins Ready In:1 hrs.  

Preheat oven to 350°F. 

Coat twelve 2½-inch muffin cups with cooking spray. 

Cut four of the bacon slices crosswise into thirds; chop remaining bacon.

 In a 12-inch skillet cook large bacon pieces over medium until crisp. 

Drain bacon on paper towels; discard drippings.

 Add chopped bacon, apples, and onion to skillet. 

Cook over medium 5 minutes, stirring occasionally. 

Add sweet potato; cook 10 minutes or just until potato is tender, stirring frequently. Stir in thyme and pepper. Divide potato mixture among prepared muffin cups.

 In a medium bowl combine egg and milk; pour over potato mixture (cups will be full). 

Top with cheese. Bake 25 minutes or until puffed and a knife comes out clean. Cool in cups 5 minutes. Remove from cups. 

Top with large bacon pieces. Serve warm.

Cauliflower

Cauliflower is a bland but versatile vegetable that can easily be used any dish. It is very low in calories and very high in fiber. It is high in vitamins C,K, B6, and folate this vegetables has been shown to be beneficial for reducing risk of gastrointestinal and lung cancer.

Cauliflower can be roasted or evened mashed like potatoes and often used as a substituted for mash potatoes. You can also pickle it or add it to soups. However my favorite way of eating it is raw with a bit of humus.

Chipotle-Lime Cauliflower Tacos

In this vegetarian taco recipe, cauliflower is tossed with a smoky-tangy sauce made with honey, lime juice and chipotles in adobo sauce before being roasted. Serve with more hot sauce, if desired.

Ingredients:

• ¼ cup lime juice (from about 2 limes)
• 1-2 tablespoons chopped chipotles in adobo sauce (see Tips)
• 1 tablespoon honey
• 2 cloves garlic
  
• ½ teaspoon salt
  

  
• 1 small head cauliflower (see Tips), cut into bite-size pieces
• 1 small red onion, halved and thinly sliced
• 1 (15 ounce) can refried black beans, warmed
• 8 corn tortillas, warmed
• ½ cup crumbled queso fresco or feta cheese
• Sliced red cabbage, fresh cilantro, guacamole, jalapeño slices and/or lime wedges for serving

Preparation: 20 mins Ready In:

40 mins

Preheat oven to 450°F.

 Line a large rimmed baking sheet with foil. 

Combine lime juice, chipotles to taste, honey, garlic and salt in a blender. 

Process until mostly smooth. Place cauliflower in a large bowl, add the sauce and stir to coat. 

Transfer to the prepared baking sheet. Sprinkle onion on top.

 Roast, stirring once, until the cauliflower is tender and browned in spots, 18 to 20 minutes. Serve the vegetables and beans in tortillas, topped with cheese and garnished with cabbage, cilantro, guacamole, jalapeños and/or lime wedges.

Tips: Look for small cans of smoked chipotle peppers in adobo sauce near other Mexican ingredients in well-stocked supermarkets. Once opened, refrigerate for up to 2 weeks or freeze for up to 6 months.

To prep cauliflower: Remove any outer leaves. Cut off the stem. Turn head upside down and, holding the knife at a 45-degree angle, slice around the stem to remove the core from center of head. Cut the head into large florets. Then, cut or slice florets to desired sizes.