3 Healthy Fall-Inspired Recipes for Seniors

Some people might whip up a bowl of hearty stew or soup as the temperatures drop. Others may want to indulge in the flavors of the fall season, including pumpkin, cinnamon, and maple. Whatever your preferences, autumn is the perfect time to try new recipes.

Healthy Autumn Recipes for SWOKC Seniors

While the typically overindulgent holidays are right around the corner, seniors can still make healthy choices by preparing tasty, nutritious recipes at home. Here are three of our favorite fall-inspired recipes guaranteed to warm you up from the inside out. They each feature a fall ingredient, but don’t let that fool you; these seasonal favorites have much more than just good flavor behind them–they’re great for you, too!

Pumpkin Oatmeal

Pumpkins are a fall staple. Celebrate the rich tastes of the season by starting your day with a delicious bowl of pumpkin oatmeal from Well Plated by Erin. This dish bursts with fall flavors, and pumpkins have many fantastic health benefits. They support your immune system and can reduce the risk of certain cancers.

Ingredients:

• 1 cup rolled oats
• 1 1/2 cups almond milk
• 2 tbsp pure maple syrup, plus more if desired
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1/8 tsp ground allspice
• 1/8 tsp ground nutmeg
• 1/2 cup pumpkin puree (not pumpkin pie filling)
• 1/4 tsp kosher salt

Directions:

• Add the milk and oats to a large microwave-safe bowl and heat on high for two minutes.
• Stir in the maple syrup, pumpkin, cinnamon, allspice, ginger, nutmeg, and salt. Top with nuts or fruit.

Roasted Butternut Squash Feta Soup

Are you looking for something warm and cozy? This soup recipe from SkinnyTaste features the sweet, nutty flavor of butternut squash, another nutritional powerhouse low in calories but high in nutrients.

Ingredients:

• 3 cups butternut squash, peeled and cubed
• 1 large sweet onion, cut in wedges
• 1 sprig sage
• 1 sprig rosemary
• 1 sprig thyme, plus more for garnish
• Kosher salt and freshly cracked black pepper, to taste
• 1 whole garlic head, cut in half lengthwise
• 1, 6 oz. feta block, plus 1 oz for garnish
• 3 tbsp extra virgin olive oil
• 4 cups vegetable broth (or chicken broth)

Directions:

• Combine the squash, onion, and herbs in a large baking dish or rimmed sheet pan. Drizzle with olive oil, and season with salt and pepper. Place each half of the garlic head, cut side down, near the vegetables.
• Put the feta block in the middle of the mixture. Drizzle with any remaining oil.
• Roast at 400 degrees for 30-35 minutes or until the squash is tender and the feta caramelizes.
• Once roasted, remove the herbs and squeeze out the roasted garlic. Transfer the vegetables and cheese to a blender, add the broth, and carefully blend until smooth. Serve with extra thyme and feta if preferred.

Sweet Potato and Chickpea Grain Bowl

Try this sweet potato bowl from EatingWell for a healthy fall dinner or lunch. Sweet potatoes are really rich in antioxidants and promote gut health, among other benefits.

Ingredients:

• 1 cup whole-grain sorghum or farro, rinsed
• 2 medium sweet potatoes, scrubbed and cut into 2 x ½-inch pieces
• 6 tbsp extra-virgin olive oil, divided
• 1 tsp smoked paprika, divided
• 1 tsp ground coriander, divided
• ½ tsp onion powder
• 1, 15-ounce can of no-salt-added chickpeas, rinsed and patted dry
• ¾ tsp salt, divided
• ½ cup whole-milk plain Greek yogurt
• 3 tbsp water
• 3 tbsp lemon juice
• 1 tbsp tahini
• 1 tsp Dijon mustard
• 3 cups spring mix salad greens
• ½ avocado, thinly sliced
• ½ cup crumbled feta cheese

Directions:

• Boil a large pot of water over high heat. Add sorghum and reduce heat to a simmer, uncovered, stirring occasionally until tender.
• Preheat a baking sheet in the oven at 425 degrees. Add the sweet potatoes to a bowl and toss with 1½ tbsp of extra virgin olive oil and ½ tsp each of paprika, coriander, and onion powder. Carefully remove the preheated pan from the hot oven and spread the potatoes on the pan in an even layer, scraping as much oil and seasoning as possible with a spatula. Set the bowl aside and roast the sweet potatoes for 10 minutes.
• Add the chickpeas to the reserved bowl. Mix in 1½ tablespoons of oil, ¼ teaspoon of salt, and the remaining ½ teaspoon of paprika and coriander and toss to coat. Remove the pan of sweet potatoes from the oven. Push them to the side of the pan to make room for the chickpeas to be spread in an even layer. Return the pan to the oven and roast, stirring every 10 minutes, until the chickpeas are crispy and the sweet potatoes are tender with some browning. Allow to cool completely.
• In a medium bowl, whisk together ½ cup of yogurt, three tablespoons each of water and lemon juice, two tablespoons of oil, one tablespoon of tahini, one teaspoon of mustard, and ¼ teaspoon of salt until well combined. Mix three cups of salad in a large bowl with the sorghum and the remaining ¼ teaspoon salt. Drizzle with ¼ cup of the dressing and toss to coat. Divide the mixture among four wide bowls, then top each with sweet potatoes, chickpeas, avocado, and two tablespoons of feta. Drizzle each bowl with ¾ teaspoon oil and two tablespoons of dressing.

We Can Assist with Healthy Recipes Like These!

Do you need help preparing these delicious recipes? Visiting Angels of Southwest Oklahoma City offers friendly yet professional in-home caregivers to assist with meal planning and preparation, among many other household and personal care tasks.

Contact us today at (405) 703-7676 for more information.