Sure, pumpkin spice is nice for fall-themed food and drink, but at Great Care we also think a healthy variety of comfort fruits and veggies is the way to go this autumn. Especially since these nutritious and delicious autumn produce favorites are in this harvest season:
- Apples
- Beets
- Brussels sprouts and cabbage
- Cranberries
- Persimmons
- Pomegranates
- Pumpkins
- Squash
- Sweet Potatoes
- Turnips
And that’s just to name a few. Also, the entire cruciferous family, featuring cabbage, cauliflower and rutabaga, are in-season. Swiss chard, grapes, broccoli, leeks, mushrooms, figs and pears are also stocked and affordable in October. We definitely can’t get enough of gourds in the fall, especially since they’re loaded with healthy alpha- and beta-carotene to help reduce cancer risk and promote good vision.
This recipe for creamy and comforting Roasted Butternut Squash Soup, courtesy American Heart Association and Chobani, is Heart-checked Certified (using Greek yogurt), chocked full of fiber, and serves as the perfect antioxidant as flu season kicks in now.
Ingredients
Directions
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Preheat oven to 400°F convection.
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Cut squash lengthwise and remove seeds with a spoon. Season both squash halves with 1 tsp. of extra virgin olive oil and ½ tsp. salt. Wrap in foil and place in baking tray or dish.
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Roast squash halves for 1 hour or until fork tender. Remove from oven and let cool enough to handle. Remove skin from the squash and set aside.
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Place remaining 2 tsp. of extra virgin olive oil, onion, carrots, garlic, bay leaf, thyme, and 1 tsp. of salt in a pot on medium heat. Cook, stirring regularly, until onions are translucent and carrots are tender, about 10 minutes. Add 1 quart of vegetable stock and roasted squash, and cook on a low simmer for 30 minutes with the lid on. Remove bay leaf from soup. Place soup mixture into a blender with remaining 1 tsp. of salt, nutmeg, black pepper and ½ cup non-fat Greek yogurt. Blend on high until smooth, about 1 minute. Portion into 6 bowls, divide 1 cup of yogurt into dollops on top of each soup and serve immediately.
Ingredients
- 1 1/3 cups low-fat graham cracker crumbs
- 2 Tbsp sugar
- 5 Tbsp butter, melted
- 1/2 cup dried cranberries
- 1/3 cup white chocolate chips
- 1/3 cup chopped walnuts
- 1/2 cup natural wheat and barley nut-type cereal
- 1 (14 oz) can fat-free sweetened condensed milk
Directions
- Preheat the oven to 350°F.
- In a 13- x 9- x 2-inch baking pan, combine graham cracker crumbs, sugar and butter, and press along the bottom of the pan. Sprinkle cranberries, white chocolate chips, walnuts, and cereal evenly over the graham cracker crust.
- Pour the condensed milk over the top and bake for 20 to 25 minutes, or until bubbly. Cut into squares to serve.
We all know the saying, “An apple a day keeps the doctor away,” and that daily servings of fruits and veggies are vital for a well-balanced diet. Lucky for us, this autumn-inspired recipe for Spiced Apple Cider from Health.com helps us stay healthy, made easy.
“This tangy, fat-free beverage is ready in just 20 minutes. Cinnamon gives this hot drink a fragrant flavor and has the added health benefits of preventing blood clotting and controlling blood sugar,” says Helath. “Enjoy as a delicious spirit for a winter party or omit the alcohol and enjoy in the afternoon with the kids.”
Ingredients
- Lemon rind strips (from 1 lemon)
- 1 tablespoon fresh lemon juice
- 1 gallon apple cider
- 2 tablespoons light brown sugar
- 20 whole cloves
- 5 (3-inch) cinnamon sticks, halved
- 1/8 teaspoon ground allspice
- 1/8 teaspoon ground nutmeg
- Additional cinnamon sticks (optional)
- Optional spiked cider option: 1/2 cup Calvados (apple brandy) or applejack (such as Laird’s)
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