Happy November! 🍂🍁
This month, we're sharing a few favorite seasonal foods and easy recipes to try - perfect for cozy nights in!
Here are some seasonal foods to incorporate into your diet!
Butternut Squash
A type of winter squash that is great for your immune system, high in fiber, and can help regulate your blood pressure with it's high amounts of potassium. Butternut squash has a little sweetness to it with a nutty flavor. It's delicious!
Kale
Kale is a leafy green vegetable that belongs to the cabbage family. It is super rich in antioxidants which is important for brain health, rich in Vitamin A to promote healthy eyesight, and contains nutrients for a healthy heart. Bake it to make kale chips, add it to your favorite salad or bowl, or pop some into your next smoothie!
Brussel Sprouts
These small, green buds that look like mini cabbages are packed with fiber to support a healthy digestive system, are rich in antioxidants, and contain Vitamin K which helps with bone metabolism. Bake them to get a delicious, crispy texture!
Sweet Potatoes
Sweet potatoes are a starchy root vegetable that pack tons of fiber and antioxidants to promote a healthy gut. They also contain chemicals to boost immunity and reduce inflammation. Try them in French fry form, chips, or bake them for a great source of complex carbohydrates for sustained energy!
Fall Recipes!👨🍳
Butternut Squash Soup:
Ingredients:
1 Medium-large size butternut squash 1 large onion 3 garlic cloves 1 tablespoon sage 1/2 tablespoon rosemary 2 tablespoons olive oil 3 cups vegetable broth Salt and pepper
Instructions:
1) Start by heating 2 tablespoons of oil over medium high heat and sautéing 1 large onion until it becomes soft. Sprinkle in a generous amount of salt and pepper. 2) Add the squash and cook until that begins to soften (about 10 minutes). 3) Add 3 garlic cloves, 1 tablespoon fresh sage, 1/2 tablespoon rosemary, and 3 cups of your broth. Bring this to a boil, cover, and reduce heat to a simmer. Cook for 30 minutes. 4) Allow the mixture to cool slightly, then transfer it to a blender and blend until smooth. 5) Pour the soup back into the pot and add more broth if needed to reach your desired consistency. 6) Enjoy your warm, cozy butternut squash soup!
One Sheet Pan Meal:
Ingredients:
1 package of Chicken sausage 2 medium sweet potatoes 1 lb brussel sprouts 2 cups kale 1 cup quinoa or rice 2 tablespoons olive oil 1/2 teaspoon garlic powder salt and pepper
Instructions:
1) Preheat oven to 400°F. 2) Chop up your chicken sausage, sweet potatoes, brussel sprouts, and kale. Spread them evenly on a baking sheet. 3) Drizzle with olive oil, and then sprinkle withs salt, garlic powder, and black pepper. Toss everything to coat evenly. 4) Roast for 20 minutes until the vegetables are tender and lightly browned, stirring halfway through. 5) Serve as is, or over some rice or quinoa!
Apple Cobbler:
Ingredients:
Fuel Your Fall! Happy November! Fall brings so many yummy seasonal foods that are also nutritional! The foods you eat have such a big impact on your mood and energy levels so it's crucial to fuel yourself with healthy nutrients. This month, we're sharing a few favorite seasonal foods and easy recipes to try - perfect for cozy nights in! Here are some seasonal foods to incorporate into your diet! Butternut Squash A type of winter squash that is great for your immune system, high in fiber, and can help regulate your blood pressure with it's high amounts of potassium. Butternut squash has a little sweetness to it with a nutty flavor. Its delicious! Kale Kale is a leafy green vegetable that belongs to the cabbage family. It is super rich in antioxidants which is important for brain health, rich in Vitamin A to promote healthy eyesight, and contains nutrients for a healthy heart. Bake it to make kale chips, add it to your favorite salad or bowl, or pop some into your next smoothie! Brussel Sprouts These small, green buds that look like mini cabbages are packed with fiber to support a healthy digestive system, are rich in antioxidants, and contain Vitamin K which helps with bone metabolism. Bake them to get a delicious, crispy texture! Sweet Potatoes Sweet potatoes are a starchy root vegetable that pack tons of fiber and antioxidants to promote a healthy gut. They also contain chemicals to boost immunity and reduce inflammation. Try them in French fry form, chips, or bake them for a great source of complex carbohydrates for sustained energy! Fall Recipes! Butternut Squash Soup: Ingredients: 1 Medium-large size butternut squash 1 large onion 3 garlic cloves 1 tablespoon sage 1/2 tablespoon rosemary 2 tablespoons olive oil 3 cups vegetable broth Salt and pepper Instructions: 1) Start by heating 2 tablespoons of oil over medium high heat and sautéing 1 large onion until it becomes soft. Sprinkle in a generous amount of salt and pepper. 2) Add the squash and cook until that begins to soften (about 10 minutes). 3) Add 3 garlic cloves, 1 tablespoon fresh sage, 1/2 tablespoon rosemary, and 3 cups of your broth. Bring this to a boil, cover, and reduce heat to a simmer. Cook for 30 minutes. 4) Allow the mixture to cool slightly, then transfer it to a blender and blend until smooth. 5) Pour the soup back into the pot and add more broth if needed to reach your desired consistency. 6) Enjoy your warm, cozy butternut squash soup! One Sheet Pan Meal: Ingredients: 1 package of Chicken sausage 2 medium sweet potatoes 1 lb brussel sprouts 2 cups kale 1 cup quinoa or rice 2 tablespoons olive oil 1/2 teaspoon garlic powder salt and pepper Instructions: 1) Preheat oven to 400°F. 2) Chop up your chicken sausage, sweet potatoes, brussel sprouts, and kale. Spread them evenly on a baking sheet. 3) Drizzle with olive oil, and then sprinkle withs salt, garlic powder, and black pepper. Toss everything to coat evenly. 4) Roast for 20 minutes until the vegetables are tender and lightly browned, stirring halfway through. 5) Serve as is, or over some rice or quinoa! Apple Cobbler: Ingredients:
4-5 Apples (Gala, Honey crisp, or Granny Smith)
1/2 cup Brown Sugar
1/4 cup Granulated Sugar
1 Stick of Butter
1/2 teaspoon Cinnamon
1 cup Flour
1 teaspoon Baking Powder
1/4 teaspoon salt
1 teaspoon Vanilla Extract
1 cup Milk
Instructions:
Preheat oven to 350°F
Prepare apples by dicing them up and mixing them in a bowl with both types of sugar, cinnamon, and vanilla extract.
Next, make the batter by whisking flour, baking powder, and salt. Add the melted butter and milk.
Add the apple mixture to a 9x9 inch baking dish and then pour the batter on top.
Place in the oven for about 40-45 minutes.
Remove from the oven and serve with some vanilla ice cream. Enjoy!
Visit cooking.nytimes.com for even more fall recipes🤩 Nutrition is a form of self-care that can play a huge role in how your body and mind feel! Take care of yourself by choosing foods that nourish you from the inside and out! 🧡
The Importance of Intuitive Eating🍽️
Although these healthy food options are amazing for our bodies and minds, it is crucial to not think of any food group as "good" or "bad.'' Intuitive eating involves trusting your body's natural signals to make food choices that feel right for you, free from the influence of diet culture. This practice consists of truly listening to what our body needs without guilt, and promoting peace with food by treating all foods as emotionally equal. While Intuitive Eating can be very challenging, it is an important step toward a healthier relationship with food. If you are struggling with body image or an eating disorder, go to nationaleatingdissorders. org for resources.
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