Healthy Fall Foods

An orange leaf on the ground… We are sure you all know what that means. Yes, fall is here! Since end of September, we all want to wear large and fluffy sweaters because the weather is getting colder. Fortunately, fall never comes without gifts: it brings many colourful & healthy foods such as pecans, hazelnuts & sweet potatoes.

In order to give you the opportunity to enjoy those wonderful fall ingredients, we selected some recipes, which you can find below. These step-by-step recipes will certainly satisfy your fall crunch. However, let’s first talk about the benefits of our top 5 autumn fruits & vegetables. You will fall in love with fall!

  1. Apple
    It contains flavonoids, some of the most potent antioxidants around. Indeed, several studies have shown that people who eat a rich flavonoids diet have less risk to have heart attacks as well as several types of cancer. Moreover, apple is good for more than baking. You can serve it warm with a dollop of low-fat vanilla ice cream or frozen yoghurt or stir into your breakfast porridge.
  2. Pear
    It’s high-fibre food which can help lower blood cholesterol levels and improve blood sugar control. Almost as multifaceted as apples, you can use pears in low-fat pancakes, sliced on sandwiches or poached and drizzled with maple syrup for a warm, sweet dessert.
  3. Fig
    This fruit is full of flavor and it’s also high in fibre. It’s also a good non-dairy source of calcium. You can also use it as a puree and it can be a fat substitute in many baked goods. Dried figs are also a good and tasty alternative to cookies or dessert.
  4. Cranberry
    It’s a low-calorie fruit that plays a significant role in preventing urinary tract infections and reducing the risk of gum disease, ulcers, heart disease and cancer. You can buy it fresh only in September through to December. The rest of the time, you can find it as juice, dried or as cranberry sauce.
  5. Pumpkin
    No, it’s not only useful for Halloween decorations! This vegetable is a dead giveaway that it’s loaded with an important antioxidant, beta-carotene, as well as being rich in vitamin C and folate. Those composants can reduce the risk of developing certain types of cancer and protect against heart disease. Served as a soup, it can be a perfect warm starter for your dinners!

More info : DailyMail.co.uk

Recipes

Chipotle Pumpkin Soup

Preparation time: 15 minutes — Cooking time: 30 minutes

Ingredients

  • 2 Tbsp olive oil
  • 1 medium yellow onion, chopped
  • 3 garlic cloves, chopped
  • 1 teaspoon ground cumin
  • 1–2 chipotle peppers (canned in adobo, 1 for mild, 2 for spicy), chopped
  • 8 cups chopped, cooked pumpkin* (one 3,6 kg cooking pumpkin to yield 8 cups cooked pumpkin, or three15-ounce cans of canned pureed pumpkin)
  • 4 to 6 cups chicken stock, depending on desired thickness and how thick your pumpkin purée is (use vegetable stock for vegetarian option, can sub water for some of the stock)
  • 1 teaspoon dried oregano or 1/2 teaspoon ground oregano
  • 2 teaspoons salt, more to taste
  • 2 Tbsp lime juice

Garnishes:

  • Toasted, shelled pumpkin seeds
  • Cilantro
  • Creme fresca, creme fraiche or sour cream thinned with a little water so that it’s runny

Method

  1. Sauté onions, garlic, cumin, chipotle: Heat oil in a large pot (8-quart) on medium high heat. Add the onions and cook for 3–4 minutes, until softened. Add the garlic, cumin, and chipotle, cook for 1 minute more.
  2. Add pumpkin, stock, oregano, salt, then simmer: Add the pumpkin, chicken stock, oregano, and salt. Bring to a simmer, reduce the heat and simmer for 20 minutes, partially covered.
  3. Toast pumpkin seeds: If you are working with raw pumpkin seeds, now would be a good time to toast them. (If your pumpkin seeds are already toasted, skip this step.) Just spread them out in an even layer in a frying pan on medium high heat. Stir with a wooden spoon while toasting, until the pumpkin seeds are fragrant and are lightly browned. Remove to a bowl.
  4. Purée soup: Remove the soup from heat. Working in batches of 2 cups each, purée the soup in batches, holding down the lid the your blender tightly while puréeing, and starting on a slow speed. Return the puréed soup to the pot.
  5. Add lime juice and more seasonings: Add lime juice. Adjust seasonings to taste, adding more salt, cumin, oregano, or chipotle to taste. If the soup is too thick, add more stock or water to desired consistency.
  6. Serve with toasted pumpkin seeds (pepitas), crema fresca drizzled over the top, and chopped cilantro.

Gruyere, Apple, and Fig Jam Panini

Preparation time: 6 minutes — Cook time: 5minutes

Ingredients

  • 2 Tbsp butter, at room temperature to make it easy to spread
  • 4 slices rustic whole-grain bread, sliced from a dense bakery loaf
  • 2 Tbsp fig jam
  • 115g Gruyere cheese, thinly sliced
  • 1/2 Granny Smith apple, cored and thinly sliced

Method

  1. Heat the panini press to medium-high heat. (Or if not using a panini press, preheat a cast iron frying pan on medium high heat.)
  2. Assemble sandwiches: For each sandwich, spread butter on two slices of bread. Turn the slices over and spread a layer of fig jam on the other side of each slice. To one slice add a layer of sliced cheese, several apple slices, and a layer of more cheese. Top the sandwich with the other slice of bread, buttered side up.
  3. Grill in panini press: Place up to two panini at a time in the preheated panini maker, and close the lid closed. Grill until the cheese is melted and the bread is toasted, about 4 to 5 minutes.

Chocolate Cranberry Zucchini Muffins

Ingredients

  • 150g all-purpose flour
  • 110g almond flour
  • 28g unsweetened Dutch process cocoa powder
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 2 large eggs
  • 113g honey
  • 50g olive oil
  • 1/4 cup buttermilk
  • 1 teaspoon vanilla extract
  • 3 cups grated zucchini (3 to 4 medium zucchini; see Recipe Note)
  • 1 cup fresh or frozen whole cranberries
  • 2 tablespoons coarse sugar, such as turbinado sugar
  • 3 tablespoons chopped green pistachios

Method

  1. Adjust a rack to the middle position of the oven, and heat oven to 200°C.
  2. Prepare the muffin tin: Generously butter the cups and rims of a standard 12-cup muffin tin, or line the tin with paper cupcake liners.
  3. Combine the dry ingredients: In a large bowl, whisk together the all-purpose flour, almond flour, cocoa powder, baking powder, baking soda, cinnamon, and salt.
  4. Add the wet ingredients: Make a large well in the center of the bowl and break the eggs into it. Add the honey, oil, buttermilk, and vanilla. Beat with a fork to mix thoroughly. With a spatula, stir until the flour is well incorporated.
  5. Stir in the zucchini and cranberries.
  6. Scoop into the muffin cups: Using the ice cream scoop, fill each muffin cup, rounded side up, with about 1/3 cup batter.

Enjoy your meal! 😋

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