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.

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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.

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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, www.projectcloud9.com. Email her at[email protected] or on Facebook.