Ah, fall! The leaves are changing colours, the air is getting crisper, and the smell of pumpkin spice is everywhere. With the cool weather, a lot of us turn to sweet treats to keep us going throughout the day. And with Halloween just around the corner, it’s awfully tempting to indulge in chocolate and candy. But fitness and health start with nutrition! So we’ve come up with a few healthy recipes for you to try this month.
Breakfast: Overnight Oats
Instead of a sugary cereal, try overnight oats! In a small mason jar, add 1/3 cup of rolled oats. You can add chia or flax seeds for extra flavour. Pour ¼ to ½ cup of coconut or almond milk. Mix in ¼ cup of Greek or regular yogurt. Now, you’re free to add in whatever flavour you want to have for breakfast. Here’s some of our favourites:
Carrot Cake – ¼ cup chopped carrots, 1tbsp maple syrup, 2tbsp chopped pecans, ¼ tsp cinnamon
Banana Nut – 1tbsp honey, 1tbsp natural nut butter, ½ banana sliced, 2tbsp chopped walnuts
Blueberry Lemon – 1tbsp blueberry jam, lemon zest, ¼ tsp vanilla extract, ¼ cup fresh blueberries
Close the jar and refrigerate overnight. You can eat it straight out of the jar or heat it up for breakfast.
Lunch: Quinoa, Beet, and Feta Salad
Try salads with superfoods like quinoa and avocado. You won’t regret it!
Cut 1 avocado into cubes and mix with 2 cups baby spinach. Add 1 carrot, shredded, and 1 cup edamame. Stir in ½ cup of cooked quinoa and 1 beet, medium raw, cubed. For the dressing, combine ½ tsp of Dijon mustard, 2 tbsp honey, and 2 tbsp lime juice. Add olive oil and apple cider vinegar to taste. Drizzle over the salad and mix well. Add ¼ cup of feta cheese (crumbled or cubed). Salt and pepper, if you’d like. Enjoy!
Dinner: Stuffed Zucchini Tacos
Fried tortilla is not very nutritious, but zucchinis are! Cut a zucchini lengthwise once so that you end up with two zucchini ‘boats’. With a spoon, carve out a space in the middle (lengthwise). Then fill them up with your taco stuffing. Place your tacos on a baking sheet and cover them with aluminum foil. You’ll want to bake them at 400 degrees Fahrenheit for about 15-20 minutes. Sprinkle cheese on top before serving. Yum!
Dessert: Cinnamon Apple Tacos
Alright, so this one’s not the healthiest, but hey! You’ve got to enjoy the fruit of the season, right?
Peel and dice 4 Granny smith apples. Cook them on low to medium heat in a pot with 4tbsp butter, 3 tsp cinnamon, ¾ cup sugar, and 1tbsp lemon juice. Make sure you stir often so they don’t burn! Once they’re soft and brown, take them off the stove and let it cool. When you can work with them, fill your tortillas with the apple stuffing (try to place them near the centre of the tortilla. Place the tacos between the raised parts of an upside down muffin pan. Then, bake carefully in the oven at 400 degrees Fahrenheit for about 6 minutes. Voila!
Try out our recipes and let us know what you think!