iMag's Favorite Fall Recipes
As the leaves begin to change, it's time to change your diet. Cook up these fall favorites in your kitchen!
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Fall is full of some fabulous in-season foods that are both great for your diet and good for your body. Here are some healthy fall recipes from Registered Dietitian, Mitzi Dulan. Check them out!
Healthy and Hearty Butternut Squash Soup:
Ingredients:
Makes 8 Servings
6 Cups of peeled and cubed butternut squash
1/2 of a Medium onion
2 Garlic cloves, minced
2 Teaspoons of almond oil
2, 14.5 oz. Cans of low-sodium chicken broth
3/4 Teaspoon of dried marjoram
1/4 Teaspoon of ground black pepper
Pinch of cayenne pepper
12 oz. of 1/3 Less-fat cream cheese
Directions:
1. To make cutting the squash easier: Preheat oven to 375 degrees. Cut 2 butternut squash in half and place cut side down on nonstick cookie sheet. Bake for 45 minutes.
2. Saute onions and garlic in large saucepan.
3. Add chicken broth, squash, marjoram, black pepper and cayenne pepper and bring to boil. Cook for about 15 minutes.
4. Put squash mixture into blender with cream cheese in batches until smooth. Heat (do not boil) and serve.
Nutrition Facts: 185 calories, 8 grams of protein, 18 grams of carbohydrates, 10 grams of fat & 4 grams of fiber.
Slimming Pumpkin Smoothie:
Makes 1 Serving
Ingredients:
1/2 Cup pumpkin
1 Cup of organic 1% milk
1/2 Teaspoon of cinnamon
4 Ice cubes
Directions:
- Add all ingredients to a blender and blend thoroughly.
Nutrition Information: 144 calories, 10 grams of protein, 22 grams of carbohydrates &
3 grams of fat.
Low-Calorie Cranberry Smoothie:
Makes 1 Serving
Ingredients:
1 Cup of orange juice
1/2 Cup of cranberries
1/3 Cup of raspberry sorbet
Directions:
- Add all ingredients to a blender and blend thoroughly.
Nutrition Information: 140 calories, 0 grams of fat, 34 grams of carbohydrates, 2 grams of protein & 3 grams of fiber.
Savory Sweet Potato Soup:
Makes 6 Servings
Ingredients:
2 Large (8-ounce) sweet potatoes (cubed, peeled)
4 Cups of vegetable broth
1 Cup of low fat vanilla soy milk
1 Tablespoon of Greek yogurt for garnish
Optional spices: nutmeg, curry, cayenne pepper, ginger, cinnamon
Directions:
- Bring sweet potatoes and vegetable broth to a boil in a saucepan over high heat. Once it reaches a boil, lower heat to medium-low, and continue to simmer until sweet potatoes become soft and tender (20-30 minutes).
- Remove pan from heat, and pour into a blender or food processor. Puree until smooth and place back into saucepan.
- Return the stove to medium high heat and stir vanilla milk into soup mixture. Heat until soup reaches a boil.
- Serve with a dollop of Greek yogurt for garnish.
Nutrition Information: 84 calories, .3 grams of fat, 17.9 grams of carbohydrates; 1.9 grams of protein & 2.3 grams of fiber.
Looking for another great fall dish you can cook up in your kitchen? Click here to get Amy's 8-Minute Apple Pie recipe. For more delicious recipes, go to iMag's Food section.
About the Author: As America's Nutrition Expert, Mitzi Dulan has helped thousands of people lose weight and get healthy. Mitzi is a registered dietitian, board certified sports nutritionist and co-author of The All-Pro Diet with NFL Future-Hall-of-Famer Tony Gonzalez. As a trusted source of nutrition and health information, Mitzi has appeared on television throughout the country and has been quoted in The Wall Street Journal, Newsweek, Glamour, Family Circle, Shape, and Self. Check out her Web site at www.nutritionexpert.com or click onto Mitzi's blog.
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