GOLDEN VALLEY, Minn. - The fall season is upon us and as the colder weather approaches, many of us find ourselves swapping out our summer salads for warm baked comfort foods.
Instead of only thinking ooey gooey desserts and cheesy chilies, you may find some superfoods work well in the fall.
Fitness expertChris Freytag joined KARE 11 Sunrise to talk about some delicious recipes to try this season.
SWEET POTATO FRIES WITH ADOBE SAUCE
3 Sweet Potatoes
2 Tbsp Olive Oil
Salt to Taste
8 oz. Fat-Free Sour Cream
2 Tbsp Chipotle Chili's in Adobe Sauce - chopped into small pieces
2 Tbsp Lime Juice
1/4 cup Fresh Cilantro - chopped
Preheat oven to 350 degrees.
Wash potatoes and cut into long slices.
Place potatoes and olive oil in a large Ziploc bag. Shake to combine.
Spread potatoes out onto a baking sheet sprinkle with salt.
Bake for 40 minutes, flipping over half thru the baking. Continue to cook until potatoes turn brown and crispy on the outside.
While the potatoes are baking, prepare the dipping sauce.
In a small bowl combing the sour cream, chipotle chilies, lime juice, cilantro and salt. Mix well and chill until ready to use.
Serve fries with dipping sauce.
Nutrition (per serving): 134.3 calories; 33% calories from fat; 5.1g total fat; 3.4mg cholesterol; 475.2mg sodium; 317.7mg potassium; 19.6g carbohydrates; 2.2g fiber; 5.6g sugar; 17.4g net carbs; 2.9g protein.
PUMPKIN BLACK BEAN SOUP
2 tbsp olive oil
1 yellow onion, diced
3/4 cup diced celery
3/4 cup diced carrots
3 cloves garlic minced
1 cup red wine
3 (15oz) cans black beans, drained and rinsed
1 (15oz) can pumpkin
1 (15oz) can diced tomatoes
4 cups low sodium vegetable broth
1 tbsp ground cumin
1 tbsp hot sauce
salt and pepper to taste
1. Heat olive oil in a large pot over medium-high heat
2. Add oinion, celery, and carrots to the hot pan and saute until vegetables have softened. Add garlic and saute an additional minute
3. Pour red wine over vegetables in the pot and let simmer until the wine has reduced by about half
4. Add all remaining ingredients and bring to a boil. Reduce heat to low and let simmer 25 minutes.
5. Season with salt and pepper to taste and serve hot. For a smoother consistency puree the finished soup using a hand held blender or cool slightly before transferring to a regular belender in small batches. Return to the heat and bring back up to a simmer before serving. Garnish as desired
Prep Time: 15 min
Cook Time: 30 Min
PUMPKIN PIE SMOOTHIE
1/2 cup Canned Pumpkin
7 oz. Fat-Free Plain Greek Yogurt
1/2 tsp Pumpkin Pie Spice
1 Tbsp Light Agave Nectar
6 oz. Almond Milk
5 Ice Cubes
Add the ingredients in the order listed above to cup of blender.
Blend on low speed until large pieces are broken up.
Finish on high speed until well blended.
Nutrition (per serving): 276.1 calories; 7% calories from fat; 2.3g total fat; 0.0mg cholesterol; 365.1mg sodium; 525.9mg potassium; 40.9g carbohydrates; 3.7g fiber; 6.0g sugar; 37.3g net carbs; 24.7g protein.
PISTACHIO AND CRANBERRY CHOCOLATE BARK
1 cup Shelled Pistachios, Chopped
8 ounces Dark Chocolate, chopped
1 cup dried sweetened cranberries
1. For best flavor, toast pistachios on a sheet pan for 4-5 minutes in a 350 defree F oven before preparing. Toast just until they smell aromatic
2. Line a sheet pan with parchment paper
3. Place chopped chocolate in a metal or tempered glass mixing bowl and place over a pot of simmering water to create a double boiler
4. Stir the chocolate constantly, until entirely melted
5. Pour melted chocolate onto the parchment paper-lined sheet pan and spread until about 1/3 inch think
6. Sprinkle toasted pistachios and sweetened cranberries over the entire surface of the melted chocolate. Use a rubber spatula to press all down into the chocolate
7. Let cool completely, until firm. Break apart and serve
Prep Time: 15 Minutes Cook Time: 5 Minutes Serves: 16
Calories: 135 Fat: 7.5g Protein: 2.5g Carbs: 18.5g Fiber 1.5g