Food, glorious food! Who loves to eat, raise your hand!!! OH ME ME, I DO!! Who loves FALL and FOOD??!! Umm, my hand is still up. Fall foods are amazing, full of such flavor and texture and amazingness! Bring on fall foods! There is a way to eat seasonally and smart that is exceptionally beneficial to our bodies. Did you know that certain foods combined together could increase inflammation in the body? Or create deep feelings of fatigue or hyperactivity? Often times when we consume our nutrients we don’t really think about food combinations, unless you’re a dietician or nutritionist (protein, starch, veggies oh my). Here are some great tips for simplifying food combos or what I like to call, Food Math!
We are accustomed to eating many different foods in one sitting for example the classic dinner plate. Some sort of meat or protein, veggies, a starch and possibly more starch! When you are combining foods here is the best way to go, follow this chart below (also see link at the bottom) to help calculate your Food Math problems!
Bookmark this link: http://www.hsu.com/images/food_combining/food_combining_charts.pdf from my friends at the Health Authority, this is a great resource in your wellness toolbox!!! I tape this chart the inside of my kitchen cabinets and use it often when prepping meals for the family! Here is another great one just for variety!! This one provides even more detail and is color coded!!! WOOT WOOT!!
Fall is a season where we welcome in cool crisp air, a shift to warmer comforters and hoodies! It is also a great food season! Using your tools above here are some great fall super foods to incorporate into your seasonal pantry! ENJOY!!
- Apples: full of antioxidants and FIBER!
- Brussels Sprouts: did you know these little guys are loaded with Vitamin D, a great source of iron and folate? Who’s hungry?
- Pears: not only one of the most romantic fruits, but amazing source of Vitamin C and fiber. Shall I compare thee to a mid summers day?
- Root veggies: parsnips, radish, rutabaga: more fiber more fiber!!! And root vegetables keep your root chakra grounded.
- Squash: Great storage capacity and awesome omega-3 and Vitamin A source!
- Pumpkin: not just great in lattes, loaded with Potassium, fiber and Vitamin B (helps with mood), pumpkin is a great base for amazing fall and winter soups!
- Sweet Potatoes: Pass the sweet potatoes, helps reduce inflammation!
- Pomegranates: More antioxidants than red wine and this fruit of the deities is loaded with folate and Vitamin C.
Here are some of my favorite awesome fall recipes!!
Healthy Oatmeal Pumpkin Pancakes
Author: Miriam Pascal, OvertimeCook.com
- 1 cup white whole wheat flour
- ½ cup rolled oats (old fashioned)
- 1½ teaspoons baking powder
- 1 teaspoon cinnamon
- Pinch ground nutmeg
- Pinch ground ginger
- Pinch salt
- ½ cup sweetener or sugar (12 Splenda packets)
- ⅔ cup canned pumpkin purée (not pumpkin pie filling
- 2 eggs
- 2 Tablespoons canola oil
- ¾ cup milk (skim works)
- Heat a large frying pan over medium heat.
- In a large mixing bowl, whisk together the flour, oatmeal, baking power, spices and Splenda or sugar. Add the remaining ingredients and stir until combined.
- Spray the pan well with Pam, or use a small amount of oil. When the pan is hot enough, spoon some of the batter onto the frying pan and spread it slightly into a circle.
- When the pancakes are set on top, flip it and fry for a couple of minutes until both sides are golden brown.
- Serve hot with maple syrup, agave syrup or sugar free maple syrup and a sprinkling of chopped toasted pecans.
Sweet Potato Hummus with Olive Oil and Sumac
(Makes about 4 cups hummus, recipe from Power Foods, with the addition of olive oil drizzle and sumac from Kalyn.)
2 medium sweet potatoes, peeled and diced (about 1 lb. sweet potatoes, in U. S. stores orange-fleshed sweet potatoes are often called yams or sweet yams)
1 can garbanzo beans (15.5 oz), rinsed until no foam appears and then drained well
1/4 C fresh squeezed lemon juice
1/4 C tahini sauce
2 T extra virgin olive oil, plus more for drizzling on top of hummus
2 tsp. ground cumin
1/2 tsp. minced garlic
salt and fresh ground black pepper to taste
water for thinning, 2-4
1/2 tsp. paprika or Sumac for garnish (optional)
Peel sweet potatoes and cut into small cubes. Place in microwave-safe bowl, cover with vented lid or cling wrap, and microwave on high until sweet potatoes are soft. (About 10-12 minutes for me, but microwave power can vary, so check a few times, being careful not to burn yourself.)
While sweet potatoes cook, drain garbanzo beans into a colander placed in the sink and rinse with cold water until no more foam appears. Let garbanzos drain.
Put cooked sweet potatoes, garbanzo beans, lemon juice, tahini, 2 T olive oil, ground cumin, garlic, salt, and pepper into food processor bowl, with processor fitted with steel blade. Process until the mixture is fairly smooth, about 2 minutes, scraping down the sides of bowl a few times. If the mixture seems too thick, thin with a few tablespoons of water until it is the consistency you want. Taste for seasoning and add more salt and/or pepper if desired.
Serve at room temperature or chilled , with a drizzle of olive oil and a sprinkling of paprika or Sumac if you wish. This would be good with whole wheat pita triangles, veggie dippers, or whole grain chips. Hummus will keep in the fridge for at least a week.
Go get your Fall on!!!
Learn, Love & Live with Coach Kenna
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