What do you think of when you think of fall cuisine? I think of flavorful items, warm soups and comforting casseroles, and foods from the harvest including apples and pumpkins. At Seattle Sutton’s Healthy Eating we are excited to roll out our Fall Menu featuring some of fall’s healthiest items.

When the leaves start falling and we can feel the crisp fall chill in the air, many people start craving different foods than during the warmer months. When you walk down the grocery store aisles you see pumpkin-flavored items and more items with apples. But apples and pumpkins aren’t the only autumn food to fall in love with; check out these other fall items featured on our menu and the amazing health benefits they can provide!

1. Maple-Nut Blueberry Muffin

Our Maple-Nut Blueberry Muffin breakfast has a whole grain blueberry muffin, hard-boiled egg, chicken bacon, and fresh fruit. This new fall breakfast features a maple nut spread that contains both peanuts and pecans, which are both fall superfoods. Peanuts contain protein, fiber, healthy fat, and antioxidants. They help improve oxygen flow, regulate blood pressure, improve heart health, and reduce the risk of chronic disease.

Pecans also contain phytonutrients and are high in the mineral zinc, which is critical for a strong immune system. Pecans are a great item to eat while we are moving to colder months where viruses and bacteria spread more as we spend more time inside. Research has linked diets high in zinc with a reduced risk of a host of diseases related to age and lifestyle.

2. Swedish Meatballs

Our Swedish Meatballs are reminiscent of those warm dishes we all crave on a cool, fall day. This meal features chicken meatballs in a Swedish gravy served with horseradish whipped potatoes and zucchini spirals on the side. Potatoes are the star of this dish but also happen to be a nutritional superstar as well.

Potatoes are a nutrient-dense food. They contain a high amount of potassium, which helps maintain good blood pressure. Potassium helps to flush extra sodium out of your body and helps walls of the blood vessels to relax or loosen up which helps reduce blood pressure and keeps your heart healthy. Potassium also keeps your muscles healthy and helps your nerves to function. Most Americans do not get the recommended amount of potassium in their diets. Potatoes have more potassium than 2 medium bananas. Read more about how potatoes can be good for you on our blog here.

3.Cherry-Glazed Meatloaf with Homestyle Mashed Potatoes

Meatloaf, homemade mashed potatoes, and roasted vegetables is such a comforting meal. Perfect for those nights when you need to warm up from the inside out. A meatloaf dinner is a classic favorite and is filling (or stick to your bones like my dad used to say).

For our meatloaf, we chose to use turkey in place of beef to help lower the total saturated fat. By replacing red meat with poultry, you can reduce your risk for developing heart disease, diabetes, some cancers, and even expand your life expectancy. In the Harvard study, they found that replacing one serving of red meat with more healthful protein sources reduced mortality by 7-19%. Swap out red meat and processed meats with these good choices:

• Fish
• Chicken or turkey
• Nuts
• Beans
• Low-fat dairy
• Whole grains

A traditional meatloaf can provide around 10 grams of saturated fat per serving, whereas, our meatloaf meal averages just over 5 grams of saturated fat, which includes the meatloaf, sauce, potatoes, and vegetables.

4. Breakfast Pizza with Mushroom Hash

Our new Breakfast Pizza with Mushroom Hash is already a favorite. Pizza made on a whole grain flatbread loaded with scrambled eggs, peppers, veggie sausage, cheese, and onion marmalade with a mushroom hash on the side. Mushrooms are a healthy fall food that doesn’t get much appreciation.

Mushrooms have amazing health benefits. This fungus is packed with a lot of essential vitamins and minerals. They don’t supply many calories but are loaded with potassium, selenium, vitamin D, and antioxidants. Vitamin D is essential to bone and immune health. Mushrooms can help to lower your blood pressure, boost your immune system, and help you lose weight. The selenium in mushrooms helps with DNA synthesis and hormone metabolism.

5. Radiatore Pasta Salad with Blueberry-Topped Cheesecake

We’ve replaced the Mediterranean Pasta Salad with our Radiatore Pasta Salad. For those of you who’ve been on the plan for a while, you may recognize the pasta salad because it used to come on the side of Lou’s Bleu Burger. What I want to highlight is the Blueberry-Topped Cheesecake. When people think of blueberries they probably think of them as a summer fruit. But some varieties of blueberries grow and are harvested in the fall. They have great flavor and are fresh and full of nutrients in the fall. Blueberries are a superstar when it comes to fiber, in just a half-cup serving blueberries will provide almost 2 grams of fiber. The research has shown that fiber helps improve bowel health, prevents constipation, promotes satiety (or feeling full), support weight loss, lowers cholesterol, and reduces risks for heart disease.

A new study from Advances in Nutrition found that the blue color of blueberries is from anthocyanin which lowered the risk for heart disease and type 2 diabetes. Anthocyanins are a group of phytonutrients that protect your cells from damage that can lead to illness or disease and are found in foods with a purplish-bluish hue.

6. Egg & Bacon Breakfast Sandwich

A breakfast sandwich that’ll start your day off right!! It starts with a whole grain bagel and load it up with a fried egg, chicken bacon, arugula, and a truffle herb spread with a side of melon and pineapple. The arugula on the sandwich gives a fresh crisp to every bite. Arugula is harvested when it is cooler; peak season is early spring and early fall. This green is part of the cabbage family and has a bitter, slightly peppery flavor. It is a good source of vitamin K which is an important vitamin for blood clotting and bone health.

Arugula is also full of lutein which is an antioxidant that is essential for eye health, as well as healthy skin and a healthy heart. Several studies have shown that a high intake of lutein and zeaxanthin, either through diet or with supplements, can prevent or improve both age-related macular degeneration and cataracts.

7. Oven-Fried Chicken with Mac & Cheese

Who doesn’t love homemade macaroni and cheese? All warm and gooey, calling you to soak in the cozy sweaters, fall boots, falling leaves, and all the great things we love about fall! Our Oven-Fried chicken is coated in cassava flour and a buttermilk marinade and served with mac & cheese, pot licker greens, and braised cabbage. The greens feature collard greens, garlic, onion, and carrots. And the cabbage brings together red cabbage, apple cider vinegar, nutmeg, and very little salt and brown sugar.

These two fall foods (carrots and red cabbage) are very low in calories and fat and provide the body fiber, vitamin A, potassium, and vitamin C. Both of these vegetables can help lower your risk for cancer. Antioxidants have been proven to fight off harmful free radicals in your body. Carrots have carotenoids and anthocyanins. Red cabbage has anthocyanin too, which is responsible for the red and purple coloring. These antioxidants are also good for your heart.

You’ll fall in love with our Fall Menu! With a variety of flavors that will warm you up on a chilly autumn night and celebrate the season with some nutritious autumn superstars. We also have the old favorites on the menu such as warm soups, like the Broccoli Cheddar Soup and Pumpkin Bisque and the fall-inspired meals, such as the Roasted Turkey Breast with delicious Sweet Potato Mash and the Herb-Roasted Chicken in Marsala Sauce with Roasted Root Vegetables, which we’ve all come to love and enjoy on our menus. Let us know what you think of our new items and if you want to check them out for yourself, order yourself a few weeks of meals so you can enjoy the convenience of eating healthy with Seattle Sutton’s Healthy Eating. 

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