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5 Hearty Fall Soups & Salads to Satisfy Your Hunger & Improve Your Health

Benefits of Superfoods

You may be wondering, “What are superfoods, and why do I need them?” Eating healthy is extremely important, especially as we continue to age. Superfoods are foods that contain a variety of vitamins or nutrients which are beneficial for health. However, many individuals are not aware of which superfoods might be best for them or how to prepare a meal using superfoods. We’re sharing a list of our favorite superfoods and recipes that are easy for you to make right in your own kitchen. 

 

Blueberries

A year-round classic, blueberries play their part in a variety of meals. Blueberries are low in calories and oh so tasty. Just like many other superfoods, this tiny fruit can be used in countless ways. Eating your fruits and veggies is always important, but blueberries are packed with antioxidants and beneficial nutrients, making them one of the most popular superfoods. Easy to travel with and convenient for quick snacks, blueberries are great for anyone. 

Benefits of Blueberries

Blueberries contain anthocyanin which is the source of their vibrant blue hue and is responsible for many of their nutritional benefits as well. The antioxidants found in blueberries have many health benefits, including: 

  • Lower blood pressure
  • Bone health
  • Blood sugar regulation

Blue Cheese & Blueberry Tossed Salad

This savory and sweet tossed salad will blow your taste buds away. With blue cheese, vinaigrette, almonds, blueberries, and your favorite greens, this salad is perfect for those fall meals that need that extra something on the side. Don’t opt for a boring salad any longer. This simple salad includes health benefits and delicious tastings. This recipe is from Taste from Home. 

Ingredients:

  • 1 cup basil leaves
  • 2 cups blueberries
  • 4 cups arugula 
  • 1 cup flat-leaf parsley sprigs
  • ¾ cup chopped chives
  • ½ cup coarsely chopped fresh tarragon
  • ¾ cup crumbled blue cheese
  • 1 cup salted roasted almonds
  • ½ cup raspberry vinaigrette

Directions: 

  1. Mix the first 7 ingredients together in a bowl
  2. Drizzle raspberry vinaigrette 
  3. Add roasted almonds to finish

 

Sweet Potatoes

Sweet potatoes are one of the most popular root vegetables used year-round. Packed with dozens of nutrients, vitamins, and minerals, sweet potatoes have a multitude of health benefits. Not only can they improve your health, but they are also delicious and sweet. One benefit of sweet potatoes is their versatility. You can cook sweet potatoes in a multitude of ways, all being satisfying to your soul. Fall is the perfect time to cook with sweet potatoes. Whether you’re cooking a sweet potato pie for your next family gathering or this incredible recipe, you can be sure that you’ll be getting healthy nutrients while indulging in a delicious treat.

Benefits of Sweet Potatoes

As we mentioned above, sweet potatoes are loaded with nutritional value. Incorporating sweet potatoes into your diet can help promote a variety of healthy habits. A few benefits of eating sweet potatoes are: 

  • Gut health
  • Eye health
  • Immune health

Roasted Acorn Squash & Sweet Potato Soup

During the fall season, it’s always good to have a go-to soup recipe that you can whip up in no time. Sweet potatoes are a great way to spice up your soup recipes, giving your meals that hint of fall we’ve all been dreaming of. This roasted acorn squash and sweet potato soup is the perfect way to incorporate superfoods into a mouth-watering meal this holiday season. This recipe is from A Beautiful Plate.  

Ingredients: 

  • 2-3 lb acorn squash
  • 3 small sweet potatoes
  • 2-3 tablespoons olive oil 
  • 1 medium onion
  • 1 teaspoon garam masala
  • ¾ teaspoon ground ginger
  • 3 ½ cups vegetable broth
  • ⅔ cup coconut milk
  • Kosher salt
  • Ground pepper

Directions:

  1. Preheat oven to 400 degrees
  2. Slice acorn squash in half, remove all seeds and guts. Place cut side up on a baking sheet. Drizzle only 1-2 tablespoons of olive oil and season with kosher salt and ground pepper. 
  3. Slice sweet potatoes in half, and drizzle another tablespoon of olive oil alongside seasoning with salt and pepper. Place cut side down beside the acorn squash. 
  4. Roast in the oven for 45 minutes, or until both the sweet potatoes and acorn squash are soft. After cooled, remove both the sweet potatoes and acorn squash from their skin and place in a bowl. 
  5. Saute onion on low heat with the remaining olive oil. Add ground ginger and garam masala to cook for one additional minute. Combine the sauteed onions with the vegetable broth, sweet potatoes, and acorn squash. Cook for 10-15 minutes. 

 

Spinach

Rich in vitamins and minerals, spinach is one of the top superfoods. Although you may only use spinach in salads, it also works well behind the scenes in multiple dishes. From smoothies to spaghetti sauce, spinach can play a role in the nutritional value of different meals throughout your day. Next time you’re at the grocery store, pick up a batch of these delicious green leaves. You’ll be surprised by how many ways you can incorporate this superfood into your diet! 

Benefits of Spinach

Although you may not see instant results like Popeye, your body will thank you later for incorporating such an incredible superfood into your diet. Little by little, you’ll be able to see and feel the difference in your health with this simple green leaf. Some benefits of eating spinach are: 

  • Cancer prevention
  • Skin health
  • Muscle strength

Autumn Spinach Salad

Spinach can be featured in a variety of your meals. One of the easiest ways to use spinach is in a salad. This holiday season, impress your loved ones with this simple autumn spinach salad. With pears, spinach, apples, pecans, and more, this salad will be the next big thing at your family get-together. This recipe is from Taste of Home. 

Ingredients: 

  • 6 ounces fresh spinach
  • 1 sliced pear
  • 1 chopped celery rib
  • ¼ cup dried cranberries
  • ¼ cup chopped pecans
  • ¼ cup canola oil
  • 2 tablespoons sugar
  • 2 tablespoons cider vinegar
  • 1 tablespoon minced parsley
  • ¼ teaspoon salt

Directions:

  1. Combine first 5 ingredients in a bowl. 
  2. Mix vinaigrette items & pour over the salad. 

 

Turmeric

Often used as a spice, turmeric is a flowering plant that is a member of the superfood family for a variety of reasons. Although many people only use turmeric as a spice, it can also be incorporated into meals in different ways. With a multitude of health benefits, turmeric is becoming a staple in many recipes. Found in specialty lattes, energy bars, and more, turmeric can be found in a multitude of foods and drinks. 

Benefits of Turmeric

Turmeric contains curcumin, a compound that comes with many health benefits. It’s an anti-inflammatory antioxidant that has become the reason for turmeric’s rise in the superfood category. A few of the proven health benefits of turmeric include: 

  • Joint health
  • Cholesterol levels
  • Stress management 
  • Blood sugar regulation

Carrot, Ginger, & Turmeric Soup

Many only use turmeric as a spice in their recipes. However, this delicious soup recipe uses fresh carrot, ginger, and turmeric. Rich in flavor and health benefits, this warm soup is perfect for those fall nights when you need something refreshing and beneficial to your system. This recipe is from Lauren Caris Cooks. 

Ingredients: 

  • 3 carrots
  • 1 white onion
  • 3 garlic cloves
  • 1 inch piece ginger
  • 2 inch piece turmeric
  • 4 cups vegetable stock
  • 1 tablespoon lemon juice
  • Canned coconut milk
  • Black sesame seeds

Directions:

  1. Dice carrots and the onion into small pieces, finely grate turmeric and ginger. 
  2. Saute onions with olive oil for 3 minutes, add minced garlic, ginger, and turmeric to saute for an additional minute. 
  3. Add carrots to saute for an additional 2 minutes. Add vegetable stock and let simmer for 20-25 minutes. 
  4. Use a stick or standing blender to smoothly blend the soup ingredients. Once smooth, mix in lemon juice and coconut milk. Top with sesame seeds. 

 

Avocado

As one of the most popular foods ever right now, it’s no surprise that avocados continue to make the superfoods lists. With an extensive variety of ways to incorporate this creamy green fruit into your recipes, avocados have proven to be one of the most delicious ways to spice up any meal. Because they are so easy and convenient to eat, avocados can be used for on-the-go meals as easily as upscale menu items.

Benefits of Avocado

Not only are avocados delicious, but they have also proven to be extremely nutritious and beneficial to our health. Avocados contain a long list of antioxidants and other nutrients. Not to mention, they contain many vitamins, including A, C, D, and K. Other health benefits of avocados include: 

  • Bone & muscle health
  • Oral health
  • Weight-loss 

Feel-Good Fall Salad 

This salad is unique, in that it contains several of the superfoods we have mentioned. With sweet potatoes, spinach, and avocados, this fall salad is colorful and delicious. The dried berries and goat cheese give this salad the extra fall flavor you’ve been craving. This recipe is from Gimme Some Oven. 

Ingredients:

  • Sweet potatoes
  • Greens
  • Avocado
  • Crumbled cheese
  • Nuts
  • Dried berries
  • Dressing 

Directions: 

  1. Drizzle sweet potatoes with olive oil and salt & pepper. Roast until soft.
  2. Combine all ingredients, including the sweet potatoes, into a bowl. Toss with dressing. 

 

Health and Wellness at The Village at Germantown

The team at The Village at Germantown works hard to provide our residents with the best dining and meals possible. We are aware of the importance of receiving beneficial nutrients, vitamins, and minerals in everyday meals. With three different dining options, including Monarch Fine Dining, Cafe Bistro, and Polo Lounge & Grille, our residents have a wide variety of ways to incorporate healthy eating into their daily routines. 


If you’re interested in visiting The Village at Germantown, have questions, or want to learn more about our residential life, contact us today.

Posted by Carrie Atkins at 11:37 AM

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