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Pumpkin spice coffee, pumpkins and cinnamon sticks
Sep 25 2020

Healthy autumn recipes

September 25, 2020  /   Recipes, Wellness  /   5-minute read

Healthy Autumn Recipes

Pumpkin spice latte

Order a 16-ounce version of this Fall favorite at Starbucks and it will set you back 380 calories and 50g of sugar…and a few bucks from your wallet. Here’s a healthier, and much more affordable, version you can make in the comfort of your home.

  • 1 cup brewed coffee (any kind will do, even decaffeinated)
  • 1 tablespoon pumpkin puree
  • 1 teaspoon almond butter
  • 1 tablespoon maple syrup
  • 1/4 teaspoon pumpkin pie spice
  1. Combine the ingredients in a blender and blend until smooth and creamy.
  2. Taste and adjust the seasonings as needed, then pour into a mug and serve right away.

Nutrition: Calories: 79kcal | Carbohydrates: 16g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 168mg | Potassium: 103mg | Fiber: 1g | Sugar: 13g | Vitamin A: 2334IU | Calcium: 172mg | Iron: 1mg

Source: Detoxinista

Tailgate Chili

You don’t need to be tailgating to enjoy a delicious, hearty chili. This recipe will keep you warm as the temperatures drop, and better yet it’s American Heart Association-approved. Watch the recipe video.

  • 1 lb. 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium jalapeño, chopped (remove the seeds if you don’t like it spicy!)
  • 4 cloves minced, fresh garlic
  • OR 2 tsp. jarred, minced garlic
  • 1 T. chili powder
  • 1 T. ground cumin
  • 1 t. Cayenne pepper (optional, for a spicer chili)
  • 1/2 t. ground coriander
  • 15.5 oz. canned, no-salt-added or low-sodium pinto or kidney beans, rinsed, drained
  • 14.5 oz. canned, no-salt-added, or, low-sodium, diced tomatoes (undrained)
  • 3/4 cup of your favorite jarred salsa (choose the lowest sodium content that is available)
  1. Spray a large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to a colander to drain and return beef to the pan.
  2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.
  3. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes.
  4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions.

Nutrition: Calories: 297 | Total Fat: 6.0 g | Saturated Fat: 2.5 g | Trans Fat: 0.5 g | Polyunsaturated Fat: 0.5 g | Monounsaturated Fat: 2.5 g | Cholesterol: 62 mg | Sodium: 288 mg | Total Carbohydrate: 29 g | Dietary Fiber: 7 g | Protein: 31g | Sugars: 8 g

Source: American Heart Association

Apple Carrot Muffins

You won’t believe this recipe is sugar-free. You’ll love the wonderful flavors and texture, a perfect desert with the Tailgate Chili! Watch the recipe video.

For the muffins
  • 1/2 cup golden raisins, walnuts, pecans, dried cranberries, or mix-ins of choice
  • 1/4 cup coconut oil
  • 1 1/4 cups white whole wheat flour
  • 1 cup old-fashioned oats
  • 1 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/4 tsp. ground ginger
  • 1/4 tsp. kosher salt
  • 3/4 cup grated carrot
  • 3/4 cup grated apple, no need to peel it first
  • 2 large eggs at room temperature
  • 1/2 cup plain nonfat Greek yogurt at room temperature
  • 1/3 cup honey or maple syrup
  • 2 t. pure vanilla extract
For the glaze (optional)
  • 3/4 cup powdered sugar
  • 1 tablespoon honey or maple syrup
  • 1/2 tablespoon unsweetened almond milk, nonfat milk, or milk of choice
  1. Heat your oven to 350° F. Line 12 baking cups with paper liners or lightly coat with nonstick spray and set aside.
  2. If using nuts for the mix-ins, toast them in the oven now. Spread the nuts into an even layer on an ungreased baking sheet. Bake at 350° F for 8-12 minutes or until they are lightly browned and fragrant. Transfer the nuts immediately to a cutting board; roughly chop and set aside.
  3. Place the coconut oil in a medium microwave-safe bowl. Heat in the microwave just until melted (about 30 seconds). Set aside to cool to room temperature.
  4. In a large mixing bowl, whisk together the flour, oats, baking powder, baking soda, cinnamon, ginger, and salt. Add the grated carrot and apple and fold to combine.
  5. To the bowl with the coconut oil, add the eggs, Greek yogurt, honey, and vanilla. Whisk until smooth. If the coconut oil resolidifies, warm it in the microwave in 15-second bursts, and stop as soon as you can stir the mixture back together. Add the wet ingredients to the dry ingredients, and stir gently until just combined. Do not overmix. Fold in the nuts or any other mix-ins.
  6. Divide the batter evenly among the 12 muffin cups. Bake for 18 to 22 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Place the pan on a wire rack and let the muffins cool in the pan for 4 minutes. Gently transfer the muffins to the rack to finish cooling completely.
  7. For the icing, whisk together the powdered sugar, honey, and 1 teaspoon milk. Continue to add milk, 1 teaspoon at a time, until your desired consistency is reached. Drizzle over the top of the cooled muffins.

Nutrition: Serving: one muffin, without icing: Calories: 226kcal | Carbohydrates: 34g | Protein: 5g | Fat: 8g | Saturated Fat: 4g | Cholesterol: 32mg | Fiber: 3g | Sugar: 20g

Source: Well Plated by Erin

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