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4 Healthy Recipes for Fall

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Fall isn't just the time for pulling out those cozy sweaters. It also marks the return of luscious pumpkin, savory squash and other undeniably fall food favorites. Here are four fall feast that won't ruin all those trips to the gym you took over the summer.

Pumpkin Oatmeal

Once we enter fall, pumpkin starts to pop up everywhere we turn. This orange squash plant is packed with nutrients, including Vitamin A, C and E, as well as loads of fiber.

Pumpkin oatmeal is a great way to incorporate some extra nutrition into your breakfast. Start by preparing oatmeal per its packaging's stove top directions.

When the oatmeal is nearly finished cooking, add in 1 tablespoon of pumpkin puree. Mix well to combine.

Next, add cinnamon or pumpkin pie spice, a teaspoon of vanilla extract, and a drizzle of honey or maple syrup. Mix well to combine.

Top the oatmeal with diced pecans and a dash of cinnamon, then serve hot.

Stuffed Acorn Squash


Squash is abundant once the cooler temperatures start to take over. Coming in many varieties and tastes, squash is a versatile vegetable. Although spaghetti squash has taken the main stage in recent years, this recipe calls for acorn squash. Acorn squash is also very versatile, and it has a delicious, savory flavor.

To make this dish, start by halving an acorn squash and scraping out the insides. Lay the squash flesh side up on a baking sheet and drizzle each with olive oil.

Preheat the oven to 400 degrees Fahrenheit and bake the squash for about 45 minutes.

While the squash are baking, prepare whole-wheat couscous per package directions. Once the couscous is done cooking, season it with salt and pepper. Mix in golden raisins and chickpeas.

Spoon the couscous mixture into each halved squash, then serve.

Granola

Store-bought granola is often filled with many additives and way too much sugar. Making a homemade variety is a great alternative.

Although granola is higher in calories due to the variety of nuts, it provides lots of fiber, healthy fats and protein. Feel free to add some onto yogurt or smoothies, or you could just enjoy it as cereal.

In a bowl, combine oats, unsalted pecans, sliced almonds and walnuts. Mix in maple syrup, cinnamon and a dash of salt.

Lay the mixture out on a baking sheet and bake it in oven set to 300 degrees Fahrenheit for about 30 minutes, stirring occasionally. Once the granola is cooled, store it in an air tight container to maintain freshness.

Tortellini Soup with Spinach & Tomatoes

Soup is the ultimate comfort food, but many of us don't want to spend hours preparing it. This soup is very simple to make, and it's not short on flavor. It has the help of some store-bought essentials, including cheese tortellini, low-sodium vegetable broth and a can of diced tomatoes.

In a large pot, add in a little olive oil, a diced onion and a couple cloves of minced garlic. Let the onions and garlic cook for about 5 minutes.

Next, add the vegetable broth and diced tomatoes. Bring the mixture to a boil. Once boiling, add the tortellini and cook per packaging directions.

After the tortellini have cooked, mix in some spinach and serve immediately. If you are serving soup at a later time, leave the spinach out until reheating time, as this will prevent it from becoming overcooked. For meat lovers, the addition of Italian sausage complements the soup's flavors well.

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Kristen Bourque, RD, LD has been writing health-related articles since 2000. Her nutrition articles and recipes have been featured in "Today's Dietitian" as well as the Canadian magazine "Glow". Kristen combines her love of nutrition with cooking on her personal blog, Swanky Dietitian

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