Health Library

Categories > Diet and Nutrition > Healthy eating

Fall recipe favorites

What’s more synonymous with autumn than crisp air, changing leaves and the wonderful fruits and vegetables of the season—pumpkin, zucchini and apples? Here, some simple, healthy recipes celebrate fall’s passions.

Apple-nut zucchini bread

This mouth-watering sweet bread packs nutrition and flavor with a nutty crunch. Enjoy it with a meal or as a satisfying snack. Makes 24 servings.

2 cups all-purpose flour

2 cups whole-wheat flour

2 tsp. baking soda

1 tsp. baking powder

2 tsp. ground cinnamon

1/2 tsp. ground nutmeg

1 cup egg substitute

2 large egg whites

1 (14 oz.) can crushed pineapple in juice, undrained

11/2 cups granulated sugar

11/2 cups packed brown sugar

1 Tbsp. vanilla extract

2 cups shredded zucchini

1 cup shredded apple

1 cup chopped walnuts

Preheat oven to 350 degrees. Spray three 8- x 4-inch loaf pans with cooking spray. Combine flours, baking soda, baking powder, cinnamon and nutmeg in a large bowl; mix well. Combine egg substitute and egg whites in a medium bowl; beat with electric mixer until frothy. Pour egg mixture into flour mixture. Add pineapple, sugars and vanilla extract; mix well. Fold in zucchini, apple and walnuts. Divide batter among loaf pans. Bake 45 to 55 minutes or until toothpick inserted in centers of loaves comes out clean. Cool 10 minutes. Remove bread from loaf pans and cool completely before slicing. Bread can be frozen whole or sliced.

Nutritional information per serving: 210 calories, 5 g protein, 45 g carbohydrates, 2.2 g fat, 0 mg cholesterol, 2 g fiber, 106 mg sodium.

Pumpkin-cider soup

This delicious soup combines apple cider and pumpkin for a tasty treat. What’s more: Pumpkin contributes to heart health and has been proven to fight stomach, esophagus, bladder, lung and prostate cancers. Makes 6 servings.

2 Tbsp. nonfat chicken broth

1 cup chopped onion

1 (15 oz.) can pumpkin

1 cup water

2 cups apple cider

1/4 cup packed brown sugar

1/4 tsp. cinnamon

1/8 tsp. nutmeg

1 large apple, peeled and chopped

1/4 tsp. pepper

6 Tbsp. nonfat sour cream (optional)

chopped olives for garnish (optional)

Spray large pot or Dutch oven with cooking spray. Add broth and heat over medium-high heat; add onion and cook until softened and transparent. Add remaining ingredients except sour cream and chives, if using; cook over medium-high heat, stirring constantly, and bring to a boil. Reduce heat to low, cover and simmer 1 hour, stirring occasionally. Remove from heat and cool slightly. Blend soup in several batches in blender until smooth and creamy. Return to soup pot and heat 5 to 6 minutes over medium heat. Serve with nonfat sour cream and chopped chives, if desired.

Nutritional information per serving:129 calories, 2 g protein, 24 g carbohydrates, 0.4 g fat, 0 mg cholesterol, 2 g fiber, 33 mg sodium