HUMP DAY HEALTHY EATS; Apples, Pumpkins, and Squash, oh My!


Fall has arrived.  This means opportunities to include the great fresh ingredients of the season; apples, pumpkins and squash.  These three recipes would be great any day or night of the week whether it’s to warm you on a late night after work, provide some comfort on a cozy relaxing Sunday, or please any crowd for a weekend gathering.  The best part is they are lower calorie options that will have all the taste and none of the guilt.    

Roasted Vegetable Couscous  


1 red onion, sliced ½” thick
1 red pepper, cut into 1″ cubes
1 large zucchini, cut into 1″ cubes
1 small acorn squash, peeled and ¾” cubed
4 cloves garlic, minced
2 Tbsp olive oil Pepper to taste
1 ½ cups couscous, uncooked
3 Tbsp chopped parsley ½ lemon

  Toss vegetables with garlic, olive oil, and pepper.  Bake at 400 degrees for 20 minutes, or until cooked.  Combine couscous with cumin and pepper.  Boil 1 ½ cups of water, add couscous, stir, cover, and remove from heat.  After five minutes, fluff couscous with a fork and move to larger bowl.  Mix in roasted vegetables, fresh parsley, and juice from ½ a lemon.  Serve warm or cold.    

Pumpkin and Turkey Chili  


1 lb extra lean ground turkey
1 Onion, diced
1 Bell pepper, diced
2-3 garlic cloves, minced
1 15 oz can 100% Pure Pumpkin Puree 1 14.5 oz can kidney beans, drained
2 14.5 oz cans black beans,
no salt added, drained
1 8 oz can tomato sauce,
no salt added
2 Tbsp chili powder
1 Tbsp Cumin
1 Tbsp Pumpkin Pie Spice
1 Tsp sugar Pepper to taste  

Brown the turkey in a large pan over medium high heat.  Toss the turkey into the crock pot and add in the bell pepper, onion, and garlic.  Add in all the canned items and the spices.  Stir well and secure the lid on the crock pot.  Set to cook on high for about 6-8 hours.  Enjoy!  

Baked Apples  


½ cup Rolled oats
1/3 cup Pecans
1/3 cup Walnuts
1/3 cup Raisins
3 tsp maple syrup
3 tsp walnut oil
4 apples  

Preheat oven to 350 degrees.  Line a baking sheet with parchment paper.  Wash apples thoroughly and cut off the tops.  Core apples and arrange them on the baking sheet.  Put in the oven for 10 minutes.   While the apples cook, grind nuts in the food processor.  In a bowl, mix nuts, oats, and raisins.  Add maple syrup and walnut oil and toss well to coat.   Remove apples from the oven and pour the crisp mixture on the apples.  Bake for another 25 minutes.  Serve hot.    



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