Embrace Fall with Healthy Comfort Foods
As the leaves turn vibrant shades and the air gets cooler, there’s nothing like filling your belly with cozy, comforting foods. But (and there’s a but!), comfort doesn’t have to mean unhealthy! October is the perfect time of year to enjoy hearty meals that bring warmth to the body and soul.
Pumpkin Power
Pumpkins aren’t just for carving; they’re a powerhouse of nutrition! Rich in vitamin A, fiber and antioxidants, pumpkins can be a versatile ingredient in your fall recipes. Try making a creamy pumpkin soup or adding pumpkin puree to your pancake or muffin batter for a nutrient boost.
Pumpkin Oatmeal Muffins
- 1 cup pumpkin puree
- 2 eggs
- 1/4 cup maple syrup
- 1/4 cup olive oil
- 1 tsp vanilla extract
- 1 1/2 cups rolled oats
- 1/2 cup whole wheat flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- Pinch of salt
Instructions:
- Preheat the oven to 350°F and line a muffin tin with paper liners.
- In a large bowl, mix the pumpkin puree, eggs, maple syrup, olive oil, and vanilla extract until smooth.
- In a separate bowl, whisk together the oats, flour, baking powder, baking soda, cinnamon, nutmeg and salt.
- Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- Divide the batter evenly among the muffin cups and bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Let cool and enjoy them with your family!
Hearty Stews and Soups
Nothing says fall like a warm bowl of stew or soup. Load up on seasonal vegetables like sweet potatoes, carrots and squash, and pair them with lean proteins like chicken or beans. These dishes are not only comforting, but also packed with vitamins and minerals to keep your family healthy as the colder months approach.
Get the Kids Involved
Let them help you scoop out pumpkin seeds for roasting or stir the pot of simmering stew. Engaging kids in meal preparation not only teaches them valuable cooking skills but also encourages them to try new foods.
Sweet Treats with a Twist
October is synonymous with Halloween treats, but you can still keep it healthy without missing out on the fun. Swap out sugary candies for homemade goodies like apple slices dipped in dark chocolate or baked cinnamon apple chips. These options satisfy the sweet tooth while providing essential nutrients.
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
