When temperatures plummet, we tend to be caught off guard. To protect yourself against the first cold snaps and viruses, review your plate. Certain foods are known to strengthen the immune systemfight against fatigue, and above all, keep your morale up!
The good news is that the arrival of fall is a great opportunity to stock up onanti-inflammatory foods. Squash, apples, pumpkin, pumpkin, spinach, porcini mushroom, Jerusalem artichoke, carrot… Seasonal fruits and vegetables will help you fight chronic inflammation, mental fog, digestive discomfort while stocking up on vitamins and antioxidants.
“ My anti-inflammatory fall recipes Favorites not only contain these foods, but they’re delicious and rely on other ingredients like canned beans, grains, and canned tomatoes that you may already have on hand », shares for our colleagues from Eating Wellthere American dietitian Maria Laura Haddad-Garcia.
From squash enchiladas to stuffed peppers, chili and spinach pasta… we’re giving you a sneak peek at some nourishing, comforting dishes that will make you fall in love with fall.
Chicken and Spinach Pasta with Lemon and Parmesan
Ingredients for 4 servings : 250 g of whole wheat penne (choosing whole wheat pasta will allow you to stock up on vitamins and fiber, which is not the case with classic pasta), 2 tablespoons of extra olive oil virgin, 400 g boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-sized pieces, ½ teaspoon salt, ¼ teaspoon ground pepper, 4 cloves garlic, minced, ½ cup dry white wine, lemon juice and zest, 10 cups chopped fresh spinach, 4 tablespoons grated Parmesan, divided.
Cook the pasta according to package directions. Drain.
Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add the wine, lemon juice and zest; bring to a boil.
Remove from fire. Stir in the spinach and cooked pasta. Cover and let sit until the spinach is just wilted. Divide among 4 plates and garnish each serving with 1 tablespoon of parmesan.
Vegetarian Sweet Potato and Black Bean Chili
Ingredients for 4 servings : 1 tablespoon and 2 teaspoons of extra virgin olive oil, 1 medium-sized sweet potato, peeled and diced, 1 large onion, diced, 4 cloves of garlic, minced, 2 tablespoons of chili powder, 4 teaspoons ground cumin, ½ teaspoon ground chipotle pepper, ¼ teaspoon salt, 2 ½ cups water, 2 x 430g cans rinsed black beans, 1 x 400g can diced tomatoes, 4 teaspoons lime juice and ½ cup chopped fresh cilantro.
Heat the oil in a Dutch oven over medium-high heat. Add the sweet potato and onion and cook, stirring often, until the onion begins to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a boil. Cover, reduce heat to maintain a gentle simmer, and cook until sweet potato is tender, 10 to 12 minutes.
Add beans, tomatoes and lime juice, increase heat to high and return to a boil, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in the cilantro.
Stuffed pepper casserole
Ingredients for 6 servings : 2 tablespoons of extra virgin olive oil, 450 g of 90% lean ground beef, 1 large red onion, thinly sliced, 3 medium multi-colored peppers, thinly sliced, 6 cloves of garlic, chopped, 2 teaspoons of smoked paprika, 2 teaspoons dried oregano, 1 teaspoon salt, ¾ teaspoon ground pepper, 2 tablespoons tomato paste, 1 can fire-roasted diced tomatoes, no salt added , drained, 1 package cooked brown rice, ½ cup unsalted beef broth, 1 cup grated low-moisture part-skim mozzarella cheese, chopped fresh flat-leaf parsley for garnish (optional).
Preheat the oven to 400°F. Heat oil in a large nonstick skillet over medium heat. Add the beef; cook, stirring often and using the back of a spoon to break it up, until cooked through and no longer pink, about 5 minutes. Add the onion, peppers, garlic, paprika, oregano, salt and pepper. Cook, stirring often, until vegetables are tender, about 8 minutes. Increase heat to medium-high and stir in tomato paste; cook, stirring constantly, until dough thickens, about 1 minute. Remove from fire. Add the drained tomatoes, rice and broth.
Transfer mixture to a baking dish; cover with foil. Bake until the rice is tender and the flavors are blended, about 20 minutes. Uncover and sprinkle evenly with cheese. Bake, uncovered, until the cheese is melted and beginning to bubble, about 10 minutes. Garnish with parsley, if desired.
