Healthy Fall Recipes

Fall brings cozy weather, crisp air, and of course- comfort foods. From pumpkin spice lattes to caramel apples, the season is filled with sugary, heavy indulgences. But enjoying your favorite flavors doesn’t mean sacrificing your health. Here are a few smart swaps to keep the warmth (and taste) without the sugar crash:

Breakfast

4 Ingredient Pumpkin Pancakes

Ingredients:

• 1 egg
• ¼ cup canned pumpkin
• 2tbs whole wheat or almond flour
• ¼ tsp pumpkin pie spice
• *optional topping- greek yogurt mixed with pumpkin pie spice to taste

Prep:

1. Whisk the egg and then add the flour, pumpkin, and pumpkin spice. Stir well until fully combined.
2. Heat a nonstick skillet over medium heat. Spray with cooking spray and add the batter. Cook for 2-3 minutes per side, flipping when bubbles begin to pop and edges brown.
3. Add optional toppings if desired.

Breakfast/Snack

Pumpkin Protein Shake

Ingredients:

• 1/2 cup non-fat greek yogurt
• 1 scoop vanilla or unflavored protein powder
• ¼ cup pumpkin puree
• ½ cup unsweetended almond milk
• 1 tsp pumpkin pie spice
• *optional topping- greek yogurt mixed with pumpkin pie spice to taste

Prep:

1. Blend ingredients fully

Snack/Treat

Pumpkin Protein Bites

Ingredients:

• 1 & 1/2 cup Rolled oats
• 1 scoop vanilla or unflavored protein powder
• 7 tbs pumpkin puree
• 2tbs sugar free maple syrup
• 1 tsp pumpkin pie spice
• ½ cup almond or peanut butter
• ½ tsp cinnamon

Prep:

1. Add the oats, pumpkin, maple syrup, peanut butter, protein powder, pumpkin pie spice, and cinnamon to a large bowl and mix well until everything is incorporated. The mixture should be slightly sticky, but easily able to scoop and form into balls. If it appears to be too wet, add 2 tablespoons of extra oats at a time.
2. Line a large cookie sheet with parchment paper.
3. Use a cookie scoop and then roll into a ball. Place each ball onto the parchment paper. This recipe makes about 16 balls.
4. Put the sheet pan in the fridge for about 30 minutes or the freezer for 10 minutes to set.
5. 2 balls = 1 fat, 1 protein, 1 fruit

Lunch/Dinner

Savory Pumpkin Curry

Ingredients:

• 3 cups diced pumpkin
• 1 cup chickpeas
• 1 ¼ cup diced onion
• 1 ¼ cup diced tomato
• 1 green chili
• ½ tbs ginger paste (or grated)
• ½ tbs garlic paste (or grated)
• 1-1 ½ cup hot water
• ¾ cup coconut milk

Prep:

1. Heat a pot with oil
2. Add diced onion & green chillies, stir until tender
3. Lower heat and add ginger and garlic, 1 min
4. Add desired spices
5. Add pumpkin and mix well; 2-3 mins
6. Cover and cook 5-7mins
7. Add 1 cup water and chickpeas
8. Pour coconut milk
9. Bring to boil and cook until pumpkin is fork tender
10. Garnish with coriander if desired

Short on time? Try these fun fall favorites to satisfy any craving.

This Fall, let the flavors of the season shine through nourishing ingredients and flavors. Your body will thank you and you won’t miss out on a single cozy moment.