Healthy recipes and tips for the Fall

Epicurious.com

The days are getting shorter, nights are getting cold, tomatoes and corn are disappearing from farmers' markets....This time of year it's natural to want to hunker down in front of the TV with a plate of greasy, heavy comfort food. But fall doesn't have to be that way: This is peak season for all sorts of wonderful, nutritious produce, including dark, leafy greens, squash, and apples that have never seen the inside of a storage cellar. So take advantage of the fact that it finally feels good to turn on the oven, and try some of our healthy and hearty autumnal recipes.

Tips:

Go Green to Fight Cancer

Numerous scientific studies indicate that eating cruciferous vegetables -- including kale, Brussels sprouts, broccoli, and collard greens -- can block carcinogens. Leafy greens such as spinach and Swiss chard are vitamin-rich and brimming with phytonutrients, including flavonoids and carotenoids, that are linked to a host of health benefits. "Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anticancer agents," George Mateljan writes in his book The World's Healthiest Food. Mateljan cites research suggesting that spinach can fight against breast, skin, stomach, and prostate cancers.

Orange Foods Are Antioxidant Superstars

Orange foods such as sweet potatoes, butternut squash, and pumpkins are excellent sources of vitamins and nutrients and are particularly high in the phytonutrient beta-carotene. In addition to its well-publicized role in helping preserve good eyesight, beta-carotene (which is converted to vitamin A in the body) is an antioxidant that may help guard against cancer. Recent studies also suggest that sweet potatoes can help regulate blood sugar, making them a great sweet for people with diabetes.

Healthy and Hardy Produce

Fall fruits and veggies such as the robust greens, squashes, apples, and pears featured in the recipes we've gathered here tend to last longer than spring's baby greens and summer's tomatoes. So stock up on the weekends and enjoy healthful meals all week.

Recipes:

Main Courses

Buffalo Meatloaf with Spinach and Roasted Baby Potatoes

Chicken Thighs with Squash, Yams, and Dried Apricots

Grilled Asian-Style Salmon with Cabbage and Mint Slaw

Mustard-Crusted Tofu with Kale and Sweet Potato

Side Dishes

Brussels Sprouts with White Beans and Pecorino

Brazilian Collard Greens

Swiss Chard with Raisins and Pine Nuts

Butternut Squash with Pumpkin-Seed Pesto

Desserts

Three Grape Sorbets

Poached Rum Raisin Pears

Baked Apples with Cranberries, Raisins, and Apricots

Apple-Date Compote with Apple-Cider Yogurt Cheese


Want more ideas? Sign up for Epicurious and NutritionData's Healthy Dinner Tonight recipe feed to get a new nutritious recipe and healthy-eating tips every weekday.


MORE FROM EPICURIOUS.COM:

  • Recipes & Menus
    Epicurious.com's portfolio of dishes for all seasons, cuisines and occasions

  • Recipe Slideshows
    Assorted galleries featuring pictures and recipes from Epicurious.com