Warm, cozy, healthy and delicious!

Warm, cozy, healthy

and delicious! By Michelle Jacoby

As fall fades into winter, the saying “to everything, there is a season” rings true, especially when it comes to healthy eating.

While cool, crisp salads; fresh-caught seafood; and foods laden with bright citrus and seasonal fruit may make you think summer is the only time you can maintain a healthy diet, think again. Late fall is filled with a bounty of foods packed with vitamins and nutrients that are great for your overall health.

When it comes to healthy fall foods, the one thing to keep top of mind is what’s in season. Here are just a few examples of foods that aren’t only ripe for the picking, but good for you, too.

CRANBERRIES

Perhaps the quintessential holiday fruit, cranberries pack a nutritional punch. Filled with fiber and vitamin C, they’re a heart-healthy food that can potentially improve blood pressure and cholesterol, according to the American Heart Association. In addition, the anthocyanins that give cranberries their red color may help reduce oxidative stress, which is tied to a number of diseases including Alzheimer’s and diabetes.

APPLES

Did you know that a medium apple contains almost 4.4 grams of fiber, nearly 16 percent of your daily value? Experts recommend leaving the skin on as it increases your vitamin C intake. Other benefits include a lower risk for heart disease and type 2 diabetes. In addition, a 2020 study published in The American Journal of Clinical Nutrition shows that flavonoids found in apples might potentially lower the odds of developing Alzheimer’s disease. WINTER SQUASH

Harvested primarily in the fall, this seasonal staple is made up mostly by butternut, spaghetti and acorn squashes. There are 5,920 micrograms of beta-carotene—the plant pigment that gives the vegetable its orange color—in one cup of squash. When eaten, it’s converted by the body into vitamin A, according to the National Institutes of Health. This is beneficial for eye health and helps maintain the heart, lungs and kidneys.

PUMPKIN

Like squash, pumpkin contains beta-carotene. Add to that a boost of potassium and you’ve got yourself a fall food powerhouse. One cup provides 394 micrograms of potassium, as well as 10.4 micrograms for vitamin C. Experts recommend choosing small pumpkins, which are less stringy and more flavorful, for cooking.

PARSNIPS

Similar to carrots in texture, this root vegetable becomes sweeter as it’s exposed to cold weather—making it a great time to experiment with it in the kitchen. Parsnips are rich in fiber, vitamin K (which helps blood clot and keeps bones healthy), and vitamin C. They also contain folate, beneficial to women who are pregnant or planning on becoming pregnant to prevent neural tube defects in babies, according to the National Institutes of Health.

Creamy Mushroom Chicken

2 chicken breasts, large Flour, for dredging 1 tbsp. olive oil 2 tbsp. butter, divided 12 oz. mushrooms, sliced 1 dash Italian seasoning

3 cloves garlic, minced 1/2 cup chicken broth 1/2 tsp. lemon juice 1/2 tsp. Dijon mustard 1 cup heavy whipping cream Salt and pepper, to taste Cut chicken breasts in half lengthwise to make four thinner cutlets. Coat them in flour. Add the oil and 1 tablespoon butter to a skillet over medium-high heat. Once the pan is hot, add the chicken. Cook for 4 to 5 minutes per side until golden. Remove the chicken from the pan and set aside. Chop mushrooms. Add remaining butter to the pan and let it melt. Add the mushrooms and Italian seasoning. Once the mushrooms begin to release water, add the garlic to the pan. Continue cooking until all the water is cooked off.

Remove the mushrooms; add chicken broth, lemon juice and Dijon mustard to the pan. Stir until the mustard dissolves and let it reduce for 3 to 4 minutes. Add cream to the pan, along with the chicken and mushrooms. Cook for another 5 minutes or until the chicken is cooked through and the sauce has thickened. Season with salt and pepper, as needed. Turn to page 22 for more delicious recipes!

Source: https://www.saltandlavender.com/creamy-mushroom-chicken/

Chewy Vegan Pumpkin Oatmeal Cookies

1-1/2 cups rolled oats 1-1/2 cups all-purpose flour 1/2 tsp. baking soda 2 tsp. ground cinnamon 1 tsp. ground ginger 1/2 tsp. nutmeg 1/2 tsp. kosher salt 1/2 cup refined coconut oil, at room temperature 1/2 cup brown sugar, packed 1/2 cup granulated sugar 3/4 cup pumpkin puree 1 tbsp. vanilla

Icing 3/4 cup confectioners’ sugar 1-1/2 tbsp. almond milk

In a medium bowl, combine rolled oats, all-purpose flour, baking soda, cinnamon, ginger, nutmeg, and kosher salt. In the bowl of a stand mixer, mix the coconut oil, brown sugar, and granulated sugar on medium-high for about 30 seconds, scraping the bowl as necessary, until well combined. Add in pumpkin and vanilla and blend on low for a few seconds until fully combined. Gradually add in the bowl with the dry ingredients, mixing on low, until combined into a dough. Place the bowl in the refrigerator to chill for 30 minutes. Preheat the oven to 375 degrees. Line two baking sheets with parchment paper. Remove the bowl with the dough from the refrigerator. Make 24 tablespoon-sized balls (a size 40 cookie scoop) and place them onto the baking sheet. Lightly flatten the tops of each cookie with your hand. Bake for 11 minutes until lightly browned on the bottom. Remove from the oven and allow to set on the baking sheet. After two minutes, transfer to a wire baking rack. For best results, bake in two batches (refrigerate the dough in between baking). Allow to cool to room temperature, about 30 minutes. To make the icing, stir together the confectioners’ sugar and almond milk until smooth and all lumps are dissolved. Place the cookies on parchment paper, dip a fork into the glaze and drizzle in a zigzag pattern. Let the cookies sit at room temperature until the glaze is dry, about 20 minutes. Store at room temperature in a cookie tin for up to three days or freeze for up to three months.

Source: https://www.acouplecooks.com/chewy-pumpkin-oatmealcookies/

Healthier Pumpkin Spice Latte

8 oz. almond milk (unsweetened) 2 tbsp. pumpkin puree (canned or fresh) 2 tsp. maple syrup 1/2 tsp. pumpkin pie spice 1/2 tsp. vanilla extract 2 to 4 oz. strong coffee (espresso)

Mix everything but the coffee together in a small pot and cook on medium-low heat. When the milk begins to boil, take off the heat and add to a blender. Add your freshly brewed coffee and blend for 10s, or until smooth and frothy. Pour into a mug, top with a hint of whipped cream and nutmeg powder.

Source: https://www.javapresse.com/blogs/recipes/7-fall-coffee-recipes-forhalloween-thanksgiving-and-beyond

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*Some patients were treated with a three-injection Synvisc® regimen. A three-injection Synvisc regimen is equivalent to one injection of Synvisc-One. Summary of Indications for Use: DUROLANE is indicated for the treatment of pain in osteoarthritis (OA) of the knee in patients who have failed to respond adequately to conservative non-pharmacological therapy or simple analgesics, e.g. acetaminophen. Do not inject DUROLANE in patients with knee joint infections, skin diseases, or other infections in the area of the injection site. Do not administer to patients with known hypersensitivity or allergy to sodium hyaluronate preparations. Risks can include transient pain or swelling at the injection site. DUROLANE has not been tested in pregnant or lactating women, or children. Full prescribing information can be found in product labeling, at www.DUROLANE.com, or by contacting Bioventus Customer Service at 1-800-836-4080. References: 1. McGrath AF, McGrath AM, Jessop ZM, et al. A comparison of intra-articular hyaluronic acid competitors in the treatment of mild to moderate knee osteoarthritis. J Arthritis. 2013;2(1):108. doi:10.4172/21677921.1000108. 2. Leighton R, Åkermark C, Therrien R, et. al. NASHA hyaluronic acid vs methylprednisolone for knee osteoarthritis: a prospective, multi-centre, randomized, non-inferiority trial. Osteoarthritis Cartilage. 2014;22(1):17-25. 3. Zhang H, Zhang K, Zhang X, et al. Comparison of two hyaluronic acid formulations for safety and efficacy (CHASE) study in knee osteoarthritis: a multicenter, randomized, double-blind, 26-week non-inferiority trial comparing Durolane to Artz. Arthritis Res Ther. 2015;17:51. doi: 10.1186/s13075-015-0557-x. 4. DUROLANE [package insert]. Durham, NC: Bioventus LLC; 2017. Bioventus, the Bioventus logo and DUROLANE are registered trademarks of Bioventus LLC. Synvisc and Synvisc-One are registered trademarks of Genzyme Corporation. ©2019 Bioventus LLC SMK-002435 10/19

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