Harvest Delights: Cozy Fall Recipes

OCTOBER IS A GOOD TIME TO EMBRACE THE COZY COMFORTS OF AUTUMN WITH DELICIOUS, HEALTH-CONSCIOUS FOODS. THESE RECIPES BRING TOGETHER THE BEST OF THE SEASON — HEARTY INGREDIENTS LIKE PUMPKIN, BRUSSELS SPROUTS, APPLES, AND CRANBERRIES — TO BRING THE COLORS AND FLAVORS OF FALL TO YOUR TABLE WHILE KEEPING HEALTH IN MIND.

Roasted Brussels Sprouts with Balsamic Glaze

• 1 lb Brussels sprouts, trimmed and halved

• 2 tablespoons olive oil

• Salt and pepper to taste

• 1/4 cup balsamic vinegar

• 1 tablespoon honey or maple syrup

Preheat your oven to 400°F.

Toss the Brussels sprouts with olive oil, salt, and pepper.

Spread them on a baking sheet and roast for 20-25 minutes, until golden and crispy.

In a small saucepan, bring the balsamic vinegar and honey to a simmer and cook until reduced by half, about 5 minutes.

Drizzle the balsamic glaze over the roasted Brussels sprouts before serving.

Pumpkin and Quinoa Stuffed Peppers

• 4 large bell peppers (any color)

• 1 cup cooked quinoa

• 1 cup pumpkin puree

• 1/2 cup black beans, rinsed and drained

• 1/2 cup corn kernels (fresh or frozen)

• 1/2 cup chopped spinach

• 1/4 cup chopped red onion

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• 1/4 cup shredded cheese (optional)

Preheat your oven to 375°F (190°C).

Cut the tops off the bell peppers and remove the seeds.

In a large bowl, mix together the quinoa, pumpkin puree, black beans, corn, spinach, red onion, and spices.

Stuff the mixture into the bell peppers and place them in a baking dish.

Top with shredded cheese if using.

Bake for 25-30 minutes, until the peppers are tender and the filling is heated through.

Incorporating pumpkin into your diet can provide a variety of HEALTH BENEFITS , making it an excellent choice for a nutritious and delicious fall ingredient.

One cup of cooked pumpkin contains about 49 calories, but it is packed with vitamins and minerals.

VITAMIN A

Excellent source of beta-carotene, a powerful antioxidant the body converts into vitamin A — a vitamin crucial for maintaining healthy vision and can help reduce the risk of age related macular degeneration; supporting the immune system, and promoting skin health.

IMMUNITY BOOST

High vitamin A content, plus vitamins C and E, helps strengthen the immune system.

HEART HEALTHY

Rich in potassium, which can help regulate blood pressure and support heart health. High potassium intake is associated with a lower risk of stroke and may protect against loss of muscle mass and bone mineral density.

AIDS IN DIGESTION

A good source of dietary fiber, which promotes a healthy digestive tract. Fiber can also help you feel fuller for longer, which may aid in weight management.

ANTIOXIDANTS

Contains other antioxidants like alpha-carotene and betacryptoxanthin. These help neutralize free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases like cancer.

Apple Cinnamon Oat Crumble

• 4 large apples, peeled, cored, and sliced

• 1 teaspoon cinnamon

• 1/4 teaspoon nutmeg

• 1 tablespoon lemon juice

• 1/2 cup rolled oats

• 1/4 cup almond flour

• 1/4 cup chopped nuts (optional)

• 2 tablespoons coconut oil or butter, melted

• 2 tablespoons maple syrup

Preheat your oven to 350°F. In large bowl, toss apple slices with cinnamon, nutmeg, and lemon juice. Spread in a baking dish.

In separate bowl, mix oats, almond flour, nuts, coconut oil, and maple syrup. Sprinkle oat mixture over the apples. Bake 30-35 minutes, until apples are tender and topping is golden brown.

Cranberry-Pomegranate Sparkler

• 1/2 cup pure cranberry juice (unsweetened)

• 1/2 cup pomegranate juice

• 1 cup sparkling water

• Ice cubes

• Fresh cranberries and pomegranate seeds for garnish

• Fresh mint leaves (optional)

In a large glass or pitcher, mix together the cranberry juice and pomegranate juice.

Add ice cubes and top with sparkling water.

Garnish with fresh cranberries, pomegranate seeds, and mint leaves. Serve immediately and enjoy!