The Flavors of Fall: Autumn Inspired Recipes

Oct 12, 2016

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

October can only mean one thing—the cooler temps are here and it’s pumpkin, apple, pear and squash season. We’re sharing a few of our favorite autumn inspired recipes on the blog. After all, proper nutrition is key in living a healthy and happy lifestyle.
Pumpkin Protein Balls
Pumpkin lovers rejoice—these pumpkin balls are the perfect snack—full of protein, vitamin A and just enough sweetness to curb your sweet tooth. The best part, you can whip up these Pumpkin Protein Balls in just a few minutes and all in one bowl! Try this recipe and let us know what your family thinks!

  • 1 cup old-fashioned oats
  • 2 scoops of vanilla protein
  • 2 tsp of ground cinnamon
  • 2 tbsp mini chocolate chips
  • 1 cup pumpkin puree
  • Optional: 1 tsp Truvia

Combine all dry ingredients together in a bowl. Once mixed, stir in pumpkin puree. Once completely mixed, roll into balls. Enjoy! Store extras in your fridge for healthy snacking options.
Slow Cooker Apple Sauce
Does your family love applesauce but find the store bought version has way to much added sugar? Break out your crockpot and make this simple slow cooker apple sauce. Enjoy it on a cozy fall day or use as a substitute when baking. Apples are not only a tasty treat but are also full of fiber and powerful antioxidants.

  • 9 medium apples
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1/2 tsp of nutmeg

Chop up the apples and add to the crockpot. Leave the skin on for added fiber and nutrients. Add water, cinnamon and nutmeg. Put your slow cooker on high for 2-4 hours. Once softened, you can smash if you like your applesauce chunky. If you prefer smooth, place applesauce in a blender. Enjoy and place extras in the fridge.
Oven Roasted Butternut Squash
Switch up your dinner routine with this hearty, filling and fall-inspired dish. With only 4 ingredients, it’s easy to make but packed full of flavor. Low in fat, butternut squash is loaded with fiber and is a heart-friendly choice. It also provides potassium and vitamins B6.

  • 1 butternut squash
  • 3 tablespoons extra-virgin olive oil
  • Salt and pepper – sprinkled on top
  • ¼ cup water

Preheat the oven to 375F. Cut the squash in half and scoop out the seeds with a spoon. Place the squash in a broiler pan and drizzle with extra-virgin olive oil and then sprinkle with salt and pepper to taste. Turn the squash flesh down and pour the water in the bottom of the pan. Bake in the over, uncovered, for approximately 40 minutes—or until it becomes really soft. Take squash out from oven and allow to cool. You can serve as is or mash with a fork or potato masher.
Which autumn-inspired recipe will you try first? To find more healthy breakfast, lunch and dinner ideas, check out our board on Pinterest.

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