Healthy recipes perfect for fall

The change in seasons gives us the opportunity to change up our diets and bring the freshest seasonal vegetables onto our dining tables. As the days get cooler, the body also can crave and want different nutrients.

Have a morning shake to get the day started! I like shakes in the morning as a breakfast alternative because they are fast and easy – you can also drink it on the go.

Try this:

Shake it up!

You can make this no hassle shake in less than 5 minutes. It is less than 200 calories (if you use water) and is delicious!

This recipe makes one serving.

What you need:

  • Vega Sport Vanilla Flavor: This is my protein of choice as it is vegan and contains no sugar at only 150 calories
  • 1 teaspoon pumpkin puree: You can use more if you wish, but I find just 1 teaspoon is enough. Also, when you get the can, make sure that you check the ingredients for no added sugar. It should only say “pumpkin” in the ingredients. I found so many cans that have added sugar.
  • 1 teaspoon pumpkin spice
  • 3 ice cubes
  • 2 cups of water or 2 cups of almond milk

What to do:

  • Place everything in the blender and blend on high.



Eggs in a muffin tin

If a shake is not your thing for breakfast, another healthy and fast breakfast alternative is eggs.

This recipe makes six servings.

What you need:

  • 6 eggs
  • Red or green bell peppers, chopped
  • Sliced button mushrooms
  • Whole wheat English muffins (optional)
  • Salt
  • 6-cup muffin tin

What to do:

  • Preheat oven to 400 degrees.
  • Mix eggs in a large mixing bowl and add peppers and mushrooms. Add a pinch of salt. Evenly pour the egg batter into each muffin tin.
  • Place the muffin tin in the oven and allow to bake for 15 to 20 minutes. Use a toothpick or fork to check if eggs are completely done.
  • Remove from oven and enjoy with or without whole wheat English muffin.

Avocado toast with or without smoked salmon

This is the perfect easy-to-pack lunchtime recipe for children as well as adults. We all know how healthy avocado is. Avocados are rich in potassium (more than bananas), loaded with heart-healthy monounsaturated fatty acids, full of fiber. Oh, and the good news? Avocados are always in season.


This recipe make two servings.

What you need:

  • 2 slices of rye toast
  • 1 ripe avocado
  • Salt
  • Pepper
  • Optional: chili pepper flakes, smoked salmon, chia seeds

What to do:

  • Toast rye bread.
  • Cut ripe avocado in half. Scoop out the meat of the avocado and mash with a spoon in a bowl until smooth.
  • Smear avocado onto rye bread.
  • Top with salt and pepper to taste
  • Optional: Add chili pepper flakes, smoked salmon and chia seeds.

Avocado shrimp salad

Shrimp are low in calories and contain zero carbs. They are a great source of protein and contain a treasure-trove of vitamins and nutrients: iron, calcium, sodium, phosphorus, zinc, magnesium, and vitamin B12. Thus, I was so psyched to prepare this recipe!

Recipe makes one salad.

What you need:

  • 6 medium size pre-cooked shrimp
  • 1 avocado
  • Spinach leaves
  • Fava beans
  • Cilantro ( 2-3 stems) , chopped no stem

What you do:

  • Place spinach leaves (as much as you want) into a big bowl.
  • Cut avocado vertically and remove the pit. Slice the avocado inside the skin. Using the tip of the knife, slice into the avocado flesh, making sure not to cut through the skin. Repeat until you have cut through the entire avocado. Slices can be ½-inch thick. Gently scoop the avocado out with a spoon, working between the flesh and the skin of the avocado. Place the slices on top of bed of spinach leaves.
  • Arrange 6 medium size pre-cooked shrimp on top of avocado.
  • Place fava beans into bowl and sprinkle on top of salad

Jean Chen Smith is a fashion executive who works in New York City and also teaches Pilates at Renaissance the Studio in Red Bank and Monmouth Beach Yoga and Wellness in Monmouth Beach. Jean, a marathon runner, is passionate about health, fitness and fashion, which is the reason she started her lifestyle website, Email her at[email protected] or on Facebook.

Power Vegetables! 3 Cozy, Healthy Recipes for Fall From Lucky Peach

The idea that vegetables can make up a full, satisfying meal is no longer a novel concept. Indeed, whether you say that vegetables are the new meat, or advocate for the shift of greenery from the side to the center of your plate, a tomato is a tomato—no matter how you pronounce it. But now cooking weekday meals with this emphasis just got a whole lot easier, thanks to a new cookbook from Lucky Peach. And as its title, Lucky Peach Presents Power Vegetables!, suggests, there are no weak links or dribble-y leeks to be found here. So below, just in time for fall, we’ve excerpted three of the coziest recipes included—a brine-emphasizing borscht, an easy rice porridge, and a carrot-juice curry soup. The miso corn porridge is the perfect oatmeal replacement, while the curry is perhaps best saved for your dinner party best. All three will live up to the expectations of foodie aficionados everywhere.


Hannah’s Borscht

Photo: © Lauren Garfinkel / Courtesy of Clarkson Potter



2 lb. beets, topped and tailed
1 cup white vinegar
1/4 cup sugar
1 T kosher salt
1 large cucumber (about 12 oz.), peeled
1/2 cup chopped scallions (about 4), plus more for garnish
3 T finely chopped fresh dill, plus more for garnish
1 T fresh lemon juice
3 cups cold buttermilk
Freshly ground black pepper
Sour cream or crème fraîche, for serving
Quartered hard-boiled eggs

Fit the beets, vinegar, sugar, and salt in a snug single layer in a medium pot and add enough water to just cover the beets (3 to 4 cups). Bring to a boil over medium-high heat, then reduce the heat and simmer until the beets are tender, about 45 minutes, depending on their size. Add water as needed to keep the beets covered in brine.

Reserving the brine, remove the beets, and when cool enough to handle, wipe off their skins with a dry paper towel—that’s all you’ll need to peel them. (Your hands will eventually return to a normal color; this is the price borscht extracts.)

Grate the beets on the coarse side of a box grater into a large bowl. Grate the cucumber into the bowl with the beets and add the scallions, dill, lemon juice, and 2 cups of the reserved brine. Stir and fold the mixture with a spoon. Slowly add the buttermilk and stir to combine. Add salt and pepper to taste—it should be assertively seasoned. Add up to 1 cup of brine to thin the soup.

Refrigerate the soup until very cold, at least 2 hours and up to 3 days. Serve in bowls with a dollop of sour cream, a sprinkle of scallions and dill, and a few pieces of hard-boiled egg. Freshly ground black pepper is usually a good idea, too.


Rice Porridge with Miso and Corn

Photo: © Lauren Garfinkel / Courtesy of Clarkson Potter



3 ears corn, shucked
4–5 cups water
2 scallions, white and green parts separated, greens sliced
2 garlic cloves, smashed
1 piece (1”) fresh ginger, peeled and smashed
2 dried shiitake mushrooms
1 1/2 cups cooked short-grain rice (leftover is A-okay)
2 T red miso
2 T unsalted butter
Soy sauce or black vinegar

Make the corn broth: Cut the kernels from the cobs. Set the kernels aside and transfer the cobs to a large saucepan. Add the water, scallion whites, garlic, ginger, and shiitakes. Bring to a boil, then lower the heat and simmer for 20 minutes.

Strain the solids out of the broth and pick the shiitakes out from the strainer. Remove and discard the shiitake stems (or compost them along with what’s left in the strainer like the responsible global citizen you are). Slice the shiitake caps and set aside.

Measure out your strained broth. If you have less than 4. cups of it, top the rest off with water. Return the broth to the pot and stir in the cooked rice. Bring to a gentle simmer and cook, stirring occasionally but not obsessively, until it turns to porridge, about 15 minutes. (You could stop at this point and throw the porridge in the fridge, then bring it all together in the morning for a killer boil-and-serve breakfast—just bring it back to a simmer before proceeding.) Stir in the corn kernels and simmer until they are cooked, 3 to 5 minutes. Stir in the miso and butter, and remove from the heat.

Serve in bowls topped with the sliced shiitakes, sliced scallion greens, and a drizzle of soy sauce or black vinegar to taste.


Carrot Juice Curry

Photo: © Lauren Garfinkel / Courtesy of Clarkson Potter



Curry Base:
1 can (15 oz.) coconut milk, refrigerated for 30 minutes
2 garlic cloves, smashed
1 piece (1”) fresh ginger, peeled and smashed
1/4 cup Thai red curry paste (jarred or canned)
1 stalk lemongrass, smashed and tied into a knot
2 cups carrot juice

Roasted Vegetables:
2 lbs. mixed vegetables (such as zucchini, okra, bell peppers, cauliflower, carrots, baby corn), cut into bite-size pieces
2 T neutral oil
Kosher salt

Seeded Brown Butter:
4 T unsalted butter
1 T black mustard seeds
1 T sesame seeds
1/2 tsp. chili flakes
4 kaffir lime leaves or 1/2 tsp. grated lime zest

Cooked rice noodles (optional), or serve with jasmine rice on the side
Scallions, sliced
Cilantro, picked
Thai basil, torn
Toasted unsweetened coconut flakes (optional)

Make the curry base: Open the cold can of coconut milk and scoop out the solidified cream from the watery milk below. Set both aside separately.

Melt the coconut cream in a heavy saucepan over medium heat. Add the garlic, ginger, and curry paste, and let bubble for 8 to 10 minutes, stirring every minute or so, until the reddened coconut oil separates from the mass. Stir in the lemongrass and then the coconut milk and carrot juice. Simmer until reduced by one-third, about 15 minutes. Remove from the heat and let stand for 15 minutes. Strain and proceed.

Roast the vegetables: Heat the oven to 425°F.

Combine your vegetables in a bowl and toss them with the oil and a large pinch of salt. Arrange them on a rimmed baking sheet or two—they shouldn’t be crowded—and roast until browned and just cooked through, about 25 minutes.

Meanwhile, make the seeded brown butter: Melt the butter in a small saucepan over medium heat. Add the mustard and sesame seeds and cook, shaking the pan to brown the milk solids evenly, 1 1/2 to 3 minutes. The mustard seeds may splatter and pop; briefly cover the pan or remove from the heat if they get out of hand. When the butter solids are the color of a hazelnut skin, remove from the heat. Stir in the chili flakes and lime leaves.

Put it together: If using noodles, make a little bed of them in the bottom of a warmed, shallow bowl. Arrange a pile of vegetables in the middle, then pour some of the curry sauce around the base of the dish, making a little swimming pool for the vegetable kiddos. Top with the scallions and herbs and, if desired, a sprinkle of coconut flakes. Stir the butter to distribute the seeds, then drizzle over the dish. Serve hot.