Heather Paskewich’s The Mindful Meal Companion
Air Fryer Breakfasts: 5 Cozy Fall Morning Recipes
By Heather Paskewich
There’s something undeniably special about fall mornings—the air is crisp, the light is golden, and the world feels just a bit cozier. If you’re like me, you want breakfast to match that mood: warm, comforting, and nourishing, but still simple enough to fit a busy morning. Enter the air fryer: your secret weapon for quick, healthy autumn breakfasts that deliver all the flavor of a slow Sunday without the wait. Let’s dive into five of my favorite air fryer fall breakfast recipes—each one a cozy meal to start your day right, with a few healthy swaps to keep things light and energizing.
1. Air Fryer Pumpkin Pancakes
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Pumpkin pancakes are a fall classic, but making them in the air fryer gives them a perfectly crisp edge and flu y center—no flipping required. Use whole wheat flour and a touch of maple syrup for a healthier twist.
How to Make:
Whisk together 1 cup whole wheat flour, 1 tsp baking powder, 1 tsp pumpkin pie spice, 1/2 cup canned pumpkin, 1 egg, 1/2 cup unsweetened almond milk, and 2 tbsp maple syrup.
Pour batter into lightly greased silicone mu in cups or small ramekins.
Air fry at 350°F for 10-12 minutes, until set and golden.
Top with Greek yogurt and toasted pecans for extra protein and crunch.
Healthy Swap: Use unsweetened applesauce in place of some of the oil or sugar for natural sweetness.
2. Air Fryer Apple Fritters
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Nothing says cozy meals like the aroma of apples and cinnamon wafting through the kitchen. Air fryer apple fritters o er all the indulgence of the bakery classic with a fraction of the oil and calories.
How to Make:
Combine 1 diced apple, 3/4 cup whole wheat pastry flour, 1/2 tsp baking powder, 1/2 tsp cinnamon, 1 egg, 2 tbsp milk, and 2 tsp sugar.
Drop spoonfuls of batter onto a parchment-lined air fryer basket.
Air fry at 370°F for 8-10 minutes, flipping halfway, until golden and crisp.
Dust with cinnamon or a light drizzle of honey.
Healthy Swap: Whole wheat flour and minimal sugar keep these fritters light but satisfying.
3. Air Fryer Breakfast Sweet Potato Skins
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For a savory start, try air fryer breakfast sweet potato skins—a nutritious twist on traditional potato skins, loaded with fiber and vitamin A.
How to Make:
Bake sweet potatoes in the air fryer at 400°F for 30-35 minutes until tender.
Scoop out most of the flesh, mash with a little Greek yogurt, and return to the skins.
Crack an egg into each skin, sprinkle with spinach or chopped veggies, and air fry at 350°F for 8-10 minutes until the egg is set.
Healthy Swap: Greek yogurt adds creaminess without extra fat, and spinach boosts the nutrition.
4. Air Fryer Pumpkin Pecan Clusters
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For a grab-and-go option, pumpkin pecan clusters are packed with fall flavor and wholesome ingredients like oats, pumpkin puree, and nuts.
How to Make:
Mix 1 cup oats, 1/2 cup pumpkin puree, 1/4 cup chopped pecans, 2 tbsp dried cranberries, 1 tbsp maple syrup, and 1/2 tsp pumpkin pie spice.
Scoop into small mounds and place in the air fryer.
Air fry at 325°F for 8-10 minutes until golden and set.
Healthy Swap: Use unsweetened dried fruit and limit added sweeteners for a naturally sweet treat.
5. Air Fryer Apple Cinnamon French Toast
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This recipe brings the comfort of classic French toast with a fall twist—think apples, cinnamon, and a crispy air-fried finish.
How to Make:
Soak slices of whole wheat bread in a mixture of 2 eggs, 1/2 cup low-fat milk, 1/2 tsp cinnamon, and 2 tbsp unsweetened applesauce.
Place in the air fryer and top with thinly sliced apples.
Air fry at 350°F for 6-8 minutes, until golden and crisp.
Healthy Swap: Applesauce replaces some of the sugar, and whole wheat bread adds fiber.
Tips for Making the Most of Your Air Fryer Fall Breakfast
Batch cook: Make extra and store in the fridge for easy, healthy autumn breakfasts all week.
Mix and match: Many of these recipes can be customized with your favorite nuts, seeds, or fruits.
Keep it cozy: Serve with a mug of hot tea or spiced co ee, and enjoy a slow moment before the day begins. With these air fryer fall breakfast ideas, you’ll have cozy meals that celebrate the best of the season—nourishing, simple, and always delicious.
Grilled Lean Proteins: 5 Heart-Healthy Recipes for Summer Dinners
By Heather Paskewich
The sun’s out, the grill’s fired up, and it’s time to dive into some grilled lean protein recipes that’ll make your heart sing and your taste buds dance. As a wellness enthusiast who’s all about vibrant, feel-good food, I’m sharing five heart-healthy dinners featuring grilled chicken and turkey, paired with low-fat marinades and fresh sides that scream summer. These dishes are perfect for summer grilling—light, flavorful, and oh-so-good for you. Let’s get cooking!
Why Grilled Lean Proteins?
Grilling lean proteins like chicken and turkey is a game-changer for heart-healthy eating. They’re low in saturated fat, packed with nutrients, and soak up bold flavors from marinades without piling on calories. Plus, grilling keeps things light and lets those smoky, charred notes shine. Ready to fire up the grill? Here are five recipes to make your summer dinners unforgettable.
Serves: 4 | Prep: 15 min | Cook: 15 min
This zesty chicken is a summer staple—bright, fresh, and heart-smart. The low-fat marinade uses citrus to tenderize and add flavor without extra oil.
Ingredients (Marinade):
Juice of 1 orange
Juice of 1 lime
2 tbsp olive oil
2 cloves garlic, minced
1 tbsp fresh thyme, chopped
4 boneless, skinless chicken breasts (4 oz each)
Side: Cucumber-Tomato Salad
1. Citrus-Herb Grilled Chicken with Cucumber-Tomato Salad
1 cucumber, sliced
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
1 tbsp balsamic vinegar
1 tsp olive oil
Instructions:
1. Whisk marinade ingredients and coat chicken. Marinate for 1 hour in the fridge.
2. Preheat grill to medium. Grill chicken 6-7 minutes per side until internal temp hits 165°F.
3. Toss salad ingredients. Serve chicken with salad for a refreshing, heart-healthy dinner.
Why It’s Heart-Healthy: Citrus cuts down on sodium, and the salad’s fiber-packed veggies support cholesterol control.
2. Smoky Turkey Tenderloin with Grilled Zucchini
Serves: 4 | Prep: 10 min | Cook: 20 min
Turkey tenderloin is a lean, juicy cut that loves a smoky marinade. Paired with grilled zucchini, it’s a grilled lean protein recipe you’ll crave.
Ingredients (Marinade):
1 tbsp smoked paprika
1 tbsp apple cider vinegar
1 tbsp Dijon mustard
1 tbsp olive oil
1 lb turkey tenderloin
Side: Grilled Zucchini
2 medium zucchini, sliced lengthwise
1 tsp olive oil
Pinch of salt and pepper
Instructions:
1. Mix the marinade and coat the turkey. Let it sit for 30 minutes.
2. Grill turkey on medium heat for 8-10 minutes per side (165°F internal temp).
3. Brush zucchini with oil, season, and grill 3 minutes per side. Serve together.
Why It’s Heart-Healthy: Turkey is low in fat, and zucchini’s potassium helps regulate blood pressure.
3. Lemon-Garlic Chicken Skewers with Quinoa Tabbouleh
Serves: 4 | Prep: 20 min | Cook: 12 min
These skewers are a summer grilling must—fun, flavorful, and light as a breeze.
Ingredients (Marinade):
Juice of 2 lemons
2 cloves garlic, minced
1 tbsp fresh parsley, chopped
1 tbsp olive oil
4 boneless chicken thighs, cubed
Side: Quinoa Tabbouleh
1 cup cooked quinoa
½ cup parsley, chopped
1 cup diced cucumber
1 tbsp lemon juice
Instructions:
1. Combine the marinade and chicken. Marinate 1 hour, then thread onto skewers.
2. Grill on medium-high for 5-6 minutes per side.
3. Mix tabbouleh ingredients. Serve skewers over tabbouleh.
Why It’s Heart-Healthy: Quinoa’s fiber and protein keep you full, while lemon cuts fat.
4. Honey-Mustard Turkey Burgers with Grilled Corn
Serves: 4 | Prep: 15 min | Cook: 12 min
Swap beef for these lean turkey burgers—juicy, tangy, and perfect for heart-healthy dinners.
Ingredients (Marinade/Patty):
1 lb ground turkey
1 tbsp Dijon mustard
1 tbsp honey
1 tsp garlic powder
Side: Grilled Corn
4 ears corn, husked
1 tsp olive oil
Instructions:
1. Mix turkey with mustard, honey, and garlic. Form 4 patties.
2. Grill on medium for 5-6 minutes per side (165°F).
3. Brush corn with oil and grill 8 minutes, turning often. Serve together.
Why It’s Heart-Healthy: Turkey cuts saturated fat, and corn’s fiber aids digestion.
5. Rosemary-Balsamic Chicken with Grilled Peaches
Serves: 4 | Prep: 15 min | Cook: 15 min
This dish is summer on a plate—savory chicken meets sweet, caramelized peaches.
Ingredients (Marinade):
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tbsp fresh rosemary, chopped
4 boneless chicken breasts
Side: Grilled Peaches
2 peaches, halved
1 tsp olive oil
Instructions:
1. Whisk marinade and coat chicken. Marinate 1 hour.
2. Grill chicken on medium for 6-7 minutes per side.
3. Brush peaches with oil and grill 2-3 minutes per side. Serve together.
Why It’s Heart-Healthy: Balsamic vinegar is low-calorie, and peaches add heart-friendly antioxidants.
Tips for Perfect Summer Grilling
Keep it Lean: Trim visible fat from chicken and turkey to cut calories.
Marinate Smart: Use citrus, vinegar, or herbs for flavor without heavy oils.
Grill Veggies: Sides like zucchini or corn add nutrients and keep things light.
Check Temps: Chicken and turkey should hit 165°F for safety. Wrap-Up
These grilled lean protein recipes are your ticket to heart-healthy dinners that don’t skimp on flavor. Whether you’re vibing with citrusy chicken skewers or smoky turkey tenderloin, these dishes make summer grilling a breeze. So, grab your tongs, fire up the grill, and let’s make heart-healthy magic happen. Which recipe are you trying first?
Baked Harvest Soups: 5 Hearty and Healthy Fall Recipes
By Heather Paskewich
There’s something about the first cool snap of fall that sends me straight to the kitchen, craving a pot of soup bubbling away in the oven. Autumn is the season of abundance—squash, pumpkins, peppers, and broccoli just begging to be roasted and blended into something nourishing and beautiful. If you’re looking for baked fall soups that are as hearty as they are healthy, you’re in the right place. These five recipes are my go-to healthy harvest recipes for cozy evenings, family gatherings, or simply savoring a quiet moment with a steaming bowl and a slice of crusty bread.
1. Roasted Pumpkin Soup
Pumpkin soup is a classic, but roasting the pumpkin first takes it to a whole new level of flavor—rich, nutty, and just a little bit sweet. No carrots needed—just pure pumpkin goodness.
Ingredients:
1 small sugar pumpkin (or 3 cups peeled, cubed pumpkin)
1 large yellow onion, quartered
3 cloves garlic, peeled
2 tbsp olive oil
4 cups vegetable broth
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
Salt and black pepper to taste
1/2 cup coconut milk or Greek yogurt (for creaminess)
Instructions:
1. Preheat oven to 400°F. Toss pumpkin, onion, and garlic with olive oil, salt, and pepper. Spread on a baking sheet and roast for 35-40 minutes, until golden and tender.
2. Transfer roasted veggies to a blender with broth, nutmeg, and cinnamon. Blend until silky smooth.
3. Pour into a pot and warm gently. Stir in coconut milk or Greek yogurt for a creamy finish. Taste and adjust seasoning.
4. Serve with toasted pumpkin seeds and a swirl of extra coconut milk. Creamy Tip: For an ultra-smooth texture, blend in batches and strain through a fine mesh sieve before reheating.
2. Baked Butternut Squash Soup with Sage
Butternut squash is autumn’s comfort food, and baking it with a few fresh sage leaves brings out its natural sweetness and depth.
Ingredients:
1 large butternut squash, halved and seeded
1 small onion, peeled and quartered
4 cloves garlic, unpeeled
6 fresh sage leaves
2 tbsp olive oil
4 cups vegetable broth
Salt and black pepper to taste
1/2 cup light cream or unsweetened almond milk
Instructions:
1. Preheat oven to 400°F. Brush squash with olive oil and place cut-side down on a baking sheet. Scatter onion, garlic, and sage around it. Roast for 40-45 minutes.
2. Scoop out squash flesh and squeeze garlic from skins. Blend with roasted onion, sage, broth, and cream until velvety.
3. Warm on the stove, season, and serve with a sprinkle of fresh sage.
Creamy Tip: Add a spoonful of mascarpone or a splash of almond milk for extra silkiness.
3. Cheddar Broccoli Baked Soup
This is comfort in a bowl—classic, cheesy, and packed with roasted broccoli flavor.
Ingredients:
1 large head broccoli, cut into florets
1 Yukon gold potato, peeled and diced
1 small onion, chopped
3 cloves garlic, peeled
2 tbsp olive oil
3 cups vegetable broth
1 cup shredded sharp cheddar cheese
1/2 cup low-fat milk or unsweetened oat milk
Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F. Toss broccoli, potato, onion, and garlic with olive oil, salt, and pepper. Roast for 25-30 minutes.
2. Blend half the veggies with broth until smooth. Pour into a pot, add remaining veggies, milk, and cheddar. Stir until cheese melts.
3. Adjust seasoning and serve hot, topped with extra cheddar. Creamy Tip: For a chunkier soup, blend only half the mixture and leave the rest as is.
4. Roasted Red Pepper & Tomato Soup
Roasting peppers and tomatoes brings out their sweetness, making this a vibrant, tangy, and deeply satisfying soup.
Ingredients:
4 large red bell peppers, halved and seeded
6 ripe tomatoes, halved
1 onion, quartered
4 cloves garlic, unpeeled
2 tbsp olive oil
3 cups vegetable broth
1/4 cup fresh basil leaves
Salt and pepper to taste
1/4 cup cream or coconut milk
Instructions:
1. Preheat oven to 425°F. Arrange peppers, tomatoes, onion, and garlic on a baking sheet. Drizzle with olive oil and roast for 30-35 minutes.
2. Peel garlic and blend all veggies with broth and basil until smooth.
3. Pour into a pot, add cream, and heat gently. Season to taste and serve with a swirl of cream.
Creamy Tip: Add a spoonful of ricotta or swirl in more coconut milk for extra richness.
5. Baked Autumn Vegetable Soup
A celebration of the season’s bounty—think sweet potatoes, parsnips, and leeks—roasted to perfection and blended into a hearty, nourishing soup.
Ingredients:
1 sweet potato, peeled and cubed
2 parsnips, peeled and sliced
2 leeks, white and light green parts only, sliced
3 cloves garlic, peeled
2 tbsp olive oil
4 cups vegetable broth
1/2 tsp dried thyme
Salt and pepper to taste
1/2 cup Greek yogurt or coconut milk
Instructions:
1. Preheat oven to 400°F. Toss veggies with olive oil, thyme, salt, and pepper. Roast for 35-40 minutes.
2. Blend with broth and yogurt until smooth. Warm gently and adjust seasoning.
3. Top with fresh herbs and a drizzle of olive oil.
Creamy Tip: Blend in a cooked white bean for extra protein and a naturally creamy texture.
Savor the Season
These baked fall soups are more than just meals—they’re a celebration of autumn’s abundance and a hug in a bowl. Whether you’re craving the sweetness of roasted pumpkin, the comfort of cheddar broccoli, or the vibrant tang of red pepper, these healthy harvest recipes will fill your kitchen with warmth and your table with joy. Here’s to hearty soups, cozy nights, and savoring every spoonful of fall.
Embracing the Season: Pumpkin Fever for Healthy Fall Treats!
By Heather Paskewich
As the leaves begin to turn and the air gets that unmistakable crispness, there’s one flavor that reigns supreme and brings that cozy fall vibe right into our kitchens: pumpkin! I’m a big believer in finding balance, whether it's on the golf course, planning a great hike, or in my diet. That’s why I’m here to tell you that enjoying your seasonal favorites doesn’t mean abandoning your commitment to a healthy, active lifestyle. In fact, pumpkin is a powerhouse ingredient that’s packed with nutrients.
It’s time to lean into that Pumpkin Fever! Let's talk about transforming classic autumn desserts into truly satisfying and delicious healthy treats using one of my favorite superfoods.
The Power of the Pumpkin: More Than Just Pie
Before we dive into recipes, let's appreciate why pumpkin is such a fantastic seasonal ingredient. It's high in Vitamin A (essential for good vision and a healthy immune system), packed with fiber (great for digestion), and relatively low in calories. Using pure pumpkin puree (not the pre-spiced pie filling!) is the key to incorporating this goodness into your baking.
My goal in the kitchen is just like my approach to professional life: to be e icient, e ective, and to get a great result. That means finding simple ways to swap out less-healthy ingredients without sacrificing flavor.
Classic Comfort: Reinventing Pumpkin Pies and Cookies
We all love a traditional Pumpkin Pie or a soft, chewy Pumpkin Cookie. These classics are the heart of fall baking. But often, they’re loaded with excess sugar and processed fats. Here’s how you can enjoy them guilt-free:
The Healthy Pumpkin Pie Hack
The secret to a lighter, yet still decadent, pumpkin pie is a few smart substitutions:
The Crust: Traditional crusts can be very heavy. Try a pecan and date crust! Pulse rolled oats, pecans, and soft Medjool dates in a food processor until it forms a sticky dough. Press this into your pie plate and chill. It adds fiber, healthy fats, and a rich, nutty flavor.
The Filling: Swap out evaporated milk for unsweetened full-fat coconut milk or Greek yogurt. It creates a rich, creamy custard without the dairy. For the sweetener, use a mix of maple syrup or a low-glycemic option like erythritol or stevia instead of refined white sugar. And don't skimp on the spices—a generous blend of cinnamon, ginger, nutmeg, and cloves is what truly makes a great pumpkin pie.
The Perfect Pumpkin Cookie
For a fantastic Pumpkin Cookie that won't derail your diet, focus on the flour base and the amount of fat.
Flour Power: Try a blend of oat flour and almond flour. They provide complex carbohydrates, fiber, and protein, making the cookies more satisfying.
Fat Swaps: Use a measured amount of coconut oil or unsweetened applesauce instead of butter or shortening. This keeps the texture moist and tender while reducing saturated fat.
Boost the Flavor: A dash of vanilla extract and a sprinkle of sea salt will elevate the pumpkin flavor and balance the sweetness beautifully. You can even fold in a few dark chocolate chips (70% cocoa or higher) for a richer treat.
Quick and Healthy Treats for the Busy Lifestyle
Sometimes you just need a quick fix that captures the fall vibe without all the baking time. These healthy treats are perfect for busy days or as a pre- or post-workout snack.
1. No-Bake Pumpkin Energy Bites
These are a game-changer! Mix pumpkin puree, rolled oats, almond butter, chia seeds, and a little maple syrup. Roll them into balls and refrigerate. They're an excellent source of protein, fiber, and healthy fats—the perfect little boost before hitting the trail or tackling that next meeting.
2. Spiced Pumpkin Smoothie
Skip the sugary lattes! Blend canned pumpkin puree, unsweetened almond milk, a scoop of vanilla protein powder, a frozen banana, and a generous teaspoon of pumpkin pie spice. It’s a nutrient-dense, filling breakfast or snack that tastes exactly like you're drinking a slice of pie.
3. Crustless Pumpkin Pie Custard
If you want the essence of Pumpkin Pies without any fuss, this is it. Mix pumpkin puree with eggs, coconut milk, and spices. Pour the mixture into ramekins and bake until set. You end up with a smooth, silky custard that's naturally lower in sugar and carbohydrates. Embracing the season with these modified recipes allows you to indulge in your favorite flavors while still prioritizing wellness. Baking and cooking mindfully is a wonderful act of self-care. Go ahead, fill your kitchen with the aroma of fall and enjoy every bite!
Here are simple, healthy-focused recipes for pumpkin pie and pumpkin cookies, both naturally sweetened with maple syrup.
Simple Healthy Maple Pumpkin Pie
This recipe uses maple syrup for sweetness and incorporates the entire can of pumpkin puree, making it a low-fuss option.
Ingredients
1 (9-inch) unbaked pie crust (use a gluten-free crust for a gluten-free pie)1
1 (15-ounce) can pumpkin puree (pure pumpkin, not pie filling)2
1/2 cup pure maple syrup3
2 large eggs4
1 cup milk or non-dairy substitute (like almond or oat milk, or for a creamier texture, use heavy cream or full-fat coconut milk)
2 teaspoons pumpkin pie spice5
1 teaspoon vanilla extract6
1/4 teaspoon salt7
Instructions
1. Preheat the oven to 350°F (175°C).8
2. In a large bowl, whisk the eggs until slightly beaten.9
3. Add the pumpkin puree, maple syrup, milk, pumpkin pie spice, vanilla extract, and salt. Whisk until the mixture is completely smooth and well-combined.
4. Pour the pumpkin filling into the unbaked pie crust.
5. Bake for 50 to 60 minutes, or until the edges are set and the center is just slightly wobbly. The pie will set completely as it cools.
6. Cool completely on a wire rack before slicing and serving. Serve chilled or at room temperature, perhaps with a dollop of whipped cream.
Easy Healthy Oat Flour Pumpkin Cookies
These soft, cakey cookies use oat flour, making them gluten-free (if using certified gluten-free oats/flour) and chewy.10
Ingredients
3/4 cup oat flour (you can make your own by blending old-fashioned rolled oats)
1/2 cup canned pumpkin puree (pure pumpkin, not pie filling)
1/3 cup pure maple syrup
1/3 cup avocado oil or melted coconut oil
1 teaspoon pumpkin pie spice
1/2 teaspoon baking soda11
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup mix-ins (e.g., chocolate chips, chopped walnuts, or dried cranberries)
Instructions
1. Preheat the oven to 350°F (175°C).12 Line a baking sheet with parchment paper.
2. In a large bowl, whisk together the wet ingredients: pumpkin puree, maple syrup, oil, and vanilla extract until smooth.
3. In a separate medium bowl, whisk together the dry ingredients: oat flour, pumpkin pie spice, baking soda, and salt.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Be careful not to overmix.
5. Fold in your chosen mix-ins (chocolate chips, nuts, etc.).
6. Drop spoonfuls of the dough (about 1.5 to 2 tablespoons per cookie) onto the prepared baking sheet. These cookies don't spread much, so if you prefer a flatter cookie, gently press them down with the back of a spoon.13
7. Bake for 12–15 minutes, or until the edges are lightly golden and the cookies are set.
8. Cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.