Southern Illinois University Carbondale

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Fall into Healthy Eating

It’s getting to be that time of year again; the weather cools down, the leaves are changing, and the holidays are within our reach! The fall season brings with it many tasty and nutritious fruits and vegetables that are hard to get during the rest of the year. What a perfect time to enjoy some healthy fall comfort foods to kick-start the holiday season!

Here are a few recipes that show you how to re-vamp your favorite dishes into wonderful fall foods:

Pumpkin Pie Oatmeal

Ingredients:

  • ½ cup old fashioned oats
  • ½ cup skim milk
  • 1 ripe banana, sliced
  • 2 large shakes cinnamon
  • ¼ cup pureed canned pumpkin
  • 1 small shake ground cloves
  • 1 small shake ground nutmeg
  • Handful of frozen blueberries (optional)

Makes 1 serving

Directions:

  1. Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove.
  2. Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick, creamy, and begins to bubble. Stir in the frozen blueberries (optional).
  3. Turn down the heat to medium low and add the canned pumpkin and a small shake of ground cloves and nutmeg.
  4. Serve hot and enjoy!

Autumn Chicken Salad

Ingredients:

  • Chicken, shredded or cut into small pieces
  • 1 celery stalk, chopped
  • 6-8 grapes, sliced (or dried cranberries)
  • Small handful of walnuts, chopped
  • Nonfat plain Greek or regular yogurt
  • Dijon mustard
  • Black pepper
  • Fresh spinach
  • Whole wheat pita or bread

Directions:

  1. Start with the chicken in a small bowl.  Add the chopped celery, grapes, and a small handful of walnuts.
  2. Next, add some pepper, a spoonful of plain yogurt, and a squirt of Dijon mustard, to taste.  Mix it all together, place on a whole wheat pita or bread, cover with spinach, and enjoy!

Veggie-tastic Minestrone Soup

Ingredients:

  • 4 cups vegetable broth (1 32oz container)
  • 1 15oz can tomato sauce
  • ½ cup water
  • Chopped veggies – anything you’d like! (carrots, squash, zucchini, celery, frozen peas, kale, etc)
  • 8 basil leaves, chopped (optional)
  • 1 can kidney beans
  • 3 cups cooked whole wheat pasta
  • Pepper
  • ¼ shredded cheese to top it off (optional)

Serves about 8-10

Directions:

  1. Place a large pot on the stove.  Pour in 1 15oz can of tomato sauce, an entire container of vegetable broth (4 cups), and ½ cup of water. Turn heat to medium high.
  2. Chop veggies and add them to the pot. Bring the mixture to a simmer. Toss in the chopped fresh basil leaves, 1 can drained and rinsed kidney beans, and 3 cups cooked whole wheat pasta.  Add some pepper, to taste. Let the mixture warm and enjoy!

Let these healthy fall recipes keep you warm while you’re enjoying the changing seasons!

Your University Housing Nutrition Team
Residence Hall Dining
453-3788

Emily Feagans
Dietetics Graduate Assistant
efeagans@siu.edu

Cecily Haase
Undergraduate Nutrition Intern
cahaase@siu.edu