4 Fall Superfood Recipes

Photo by Sabino Parente/shutterstock.com

Comfort Foodies, listen up: This time of year brings on hearty meals bursting with rich seasonal flavors, and if you play your cards right, they can also be incredibly nutritious—not the calorie-dense waist wideners you associate with the holidays. We asked our nutrition experts for their favorite ways to serve two staples of the season, Brussels sprouts and sweet potato, and they came up with these fall superfood recipes (and one tasty snack!) that deliver in both nutritional value and flavor.

SWEET POTATO

Sweet Potato Protein Bars

Recipe by Janice de Boer, RD

Prep Time 10 min
Total Time 30 min
Makes 8 servings

2 ½ cups mashed sweet potatoes, skins removed
2 large eggs
1 tsp pure vanilla extract
1 cup large flake oats, divided
2 scoops vanilla whey protein powder
½ tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
1 tsp baking powder
½ cup raw, chopped walnuts

1. Preheat oven to 350 ° F and grease two 9 in x 6 in loaf pans with non-hydrogenated margarine.
2. In a large bowl, combine sweet potatoes, eggs, and vanilla.
3. In a medium bowl, mix ¼ cup of oats, protein powder, cinnamon, nutmeg, and baking powder.
4. Using a coffee grinder or food processor, gradually grind the remaining ¾ cup oats to make oat flour, and add to bowl with other dry ingredients.
5. Pour dry ingredients into wet ingredients and mix well.
6. Divide batter evenly between two loaf pans, smoothing the tops with a spatula, and sprinkle with walnuts before placing in the oven.
7. Bake for 20 min and allow to cool before cutting each loaf into 4 bars.

Roasted Sweet Potatoes with Cranberries and Pepitas

Recipe by Janice de Boer, RD

Prep Time 10 min
Total Time 50 min
Makes 6-8 servings

2 lb unpeeled sweet potatoes, cut into 1-inch cubes
¼ cup raw pepitas
2 Tbsp canola oil
2 Tbsp freshly squeezed orange juice
2 Tbsp maple syrup
1 tsp course-ground Dijon mustard
1/2 cup organic dried cranberries sweetened with apple juice
1 green onion, thinly sliced
¼ cup cilantro, chopped
freshly ground pepper, to taste

1. Preheat oven to 400 ° F and line a large baking sheet with parchment paper.
2. Combine sweet potatoes and pepitas in a large bowl.
3. In a small bowl, stir together canola oil, orange juice, maple syrup, and Dijon mustard. Pour over sweet potatoes and toss to coat well.
4. Arrange sweet potato mixture in a single layer on baking sheet.
5. Bake for about 40 minutes, stirring occasionally, until the potatoes are tender.
6. Scoop into a large serving bowl and stir in cranberries, green onion, and cilantro. Add freshly ground pepper to taste.

Try it tossed with baby spinach leaves for a quick warm salad.

BRUSSELS SPROUTS

Cranberry Apple Brussels Sprouts

Recipe by Tiffany Gaston, NPC Competitor, Paleo Cook and Fitness Model

Prep Time 10 min
Total Time 20 min
Makes 4-6 servings

1.5 lbs Brussels sprouts, quartered
1 cup cranberries
1 medium apple (skin on), diced
3/4 cup red onion, thinly sliced
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1/2 tsp black pepper
2 Tbsp olive oil
¼ cup slivered almonds

1. Combine ingredients and drizzle with olive oil. Toss to coat.
2. Saute over medium heat with a bit of olive oil for 7-10 minutes.
Top with slivered almonds and serve in a casserole dish.  

Roasted Brussels Sprouts with Quinoa and Balsamic Vinaigrette

Recipe by Tiffani Bachus, RD

Prep Time 20 min
Total Time 45 min

4 cups Brussels sprouts, de-stemmed and halved
½ red onion, chopped
1 Tbsp canola or grapeseed oil
2 Tbsp balsamic vinegar
1/3 cup chopped fresh herbs (rosemary or thyme)
1 cup quinoa, cooked (optional mix of black, red and white quinoa)
1/3 cup walnut pieces
3 Tbsp dried cranberries
salt and pepper, to taste
Balsamic Vinaigrette dressing:
2 Tbsp Extra Virgin Olive Oil
3 Tbsp balsamic vinegar
1 tsp honey
1 tsp Dijon mustard
1 garlic clove, minced
salt and pepper, to taste

1. Preheat oven to 400 ° F. Line a baking sheet with aluminum foil.
2. Toss Brussels sprouts and onions with canola oil (or grapeseed oil). Place on baking sheet, lightly sprinkle with salt and pepper and roast, stirring every 10 minutes. After 20 minutes, pour 2 Tbsp of balsamic vinegar and herbs over the vegetables and cook for an additional 5 to 10 minutes.
3. Whisk the dressing ingredients together, set aside. In a bowl, mix together the vegetables, quinoa and all of the remaining ingredients. Pour vinaigrette over the top and toss.
4. Serve warm.

For more show stopping seasonal recipes, pick up the Nov/Dec issue of STRONG Fitness Magazine, or download your digital copy HERE.