Are you feeling fall yet? I’m in the mood for all things soup, chili and roasted root vegetables. It’s time to stock up on the season’s best – pumpkins, acorn squash, butternut squash, delicata, and apples.
Why? Because our bodies actually absorb more nutrients from foods when they are eaten seasonally. And these fruits and vegetables have a lot of nutrients to offer. We’ll focus on fresh apples this week and some of the others in weeks to come.
Check out these benefits below and enjoy them each day chopped up into oatmeal for breakfast, as a snack, chopped into a salad for lunch or for dinner in the power bowl recipe below!
Benefits of Apples
- Helps your heart. Studies show that the high fiber content in apples has been shown to help improve cholesterol levels by lowering LDL and increasing the good HDL. A few weeks ago we talked about the benefits of foods to load up on during the summer to stay hydrated. Peaches are one of them!
- They help our gut! The probiotic in apples feed our good gut bacteria which helps with digestion and can reduce the risk of digestive concerns.
- Lowers risk of Type 2 Diabetes. The fiber in apples helps stabilize blood sugar. It also helps keep us full longer than eating other, higher calorie processed foods with added sugar. A lot of bang for your buck!
Like they say “An apple a day keeps the doctor away.”
If you have additional questions or would like resources, reach out to me at trish@executive-dining.com
Harvest Power Bowl
All of your fall favorites packed into one bowl. Full of heart healthy fats, fiber and immune boosting nutrients!
Ingredients
For the Bowls
- 2/3 cup quinoa or other grain
- 1 cup brussel sprouts halved
- 1 small acorn squash
- 1 TBSP olive oil
- 1 cup chopped kale or other green if you prefer
- 1 small apple thinly sliced
For the Dressing
- 1/3 cup tahini
- 2 TBSP maple syrup
- 1 TBSP apple cider vinegar
- 1/8 tsp cinnamon
- 1 dash all spice
- 1 dash cayenne pepper
- 3-4 TBSP water to thin
Instructions
Cook the quinoa according to the instructions.
Preheat oven to 375F and line a baking sheet with parchment paper.
Slice the squash into rings and scoop seeds.
Place squash and brussel sprouts on parchment paper lined baking sheet. Drizzle with olive oil and sprinkle seasonings.
Roast in Oven for 25-30 minutes until tender and cooked.
Make the dressing: whisk the ingredients together in a small bowl.
When the vegetables are ready, assemble the bowls with kale, roasted veggies, apple slices and top with dressing.
Enjoy!
