Fuel up for Fall
The lazy, hazy days of summer are starting to wind down and for many of us that means that things are going to start to get busy – really busy. It’s more important than ever to fuel ourselves with foods that keep us energized, support mental clarity, and keep our blood sugar stable. That being said, it can take some time to get back into a rhythm with meal prep. Here are a few suggestions for easy recipes for you and your family this fall.
This delicious staple is a great make-ahead breakfast or snack. Not only are oats a low-sugar source of carbohydrates and protein, they are also high in fiber, including beta glucan, which has been shown to lower cholesterol. They can be prepared up to five days in advance, so they make a great addition to Sunday night meal prep. They are also easy to make and customize, so a perfect activity with little ones that want to get in on the action.
To make the base, just mix a 1/2 cup of rolled oats with 3/4 of a cup of unsweetened almond, soy, or oat milk, 1/2 teaspoon vanilla extract, and 1 tablespoon ground flaxseed in a jar. Customize this recipe with different toppings including a pinch of cinnamon, nutmeg, and pieces of apple for some autumn inspiration, unsweetened nut butter and cacao powder for a chocolatey treat, or try frozen berries, 1/3 medium banana, and unsweetened shredded coconut to keep the summer feeling going. When you’re done, just pop the jar in the fridge and it’s ready to go for breakfast or a snack.
Another great way to get a head start on healthy meal prep is to roast a tray of vegetables. Roasted vegetables can be made ahead and added into salads, served as sides, or even in a bowl with quinoa. They make a perfect addition to packed lunches and keep in the refrigerator for up to a week.
Just cut up your favorite seasonal vegetables into even, serving sized pieces and toss with some salt, pepper, and olive oil. It’s best to use simple seasoning so these ingredients can be added into different recipes. Put the tray into a preheated oven at 400 degrees for 20-40 minutes, depending on the size and variety of veggies! Take inspiration from the season and try some seasonal vegetables like brussels sprouts, carrots, celery, onion, cauliflower, beets, peppers, broccoli, squash, tomatoes or sweet potato!
Speaking of roasting, roasted chickpeas are another make-ahead snack that will keep you satisfied, energized, and your blood sugar stable. Chickpeas, also called garbanzo beans, are low glycemic legumes rich in protein, minerals like calcium and magnesium, and soluble fiber.
When preparing, be sure to dry the chickpeas as much as possible before tossing them with your desired spices and olive oil. For a spicy kick, try some chili powder, smoked paprika, cumin, garlic powder and salt. Just toss and put in the oven at 400F for 30-35 minutes. These are perfect for taking with you as a snack or as a crunchy topping for your salads.
Plantable meals are another great way to make sure you and your family are getting the fuel you need to keep you feeling your best. Our chefs use whole, seasonal ingredients to craft nutrient-rich, satisfying meals full of flavor. Best of all, our meals don’t include any added sugar or highly processed ingredients, so no post-meal sluggishness or slowdown. We offer A La Carte and Subscription options so you can always keep meals on hand for days when it’s hard to find time to cook. Just pull them out of the freezer, heat up, and enjoy.
In summary, we know the transition into fall can often mean a change in pace. Try out these easy meal and snack options to give you and family the nutrition and support you need to meet the moment.
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