OCTOBER 2024 46 W hile Arizonans wait for the air to turn crisp, we can still celebrate the seasonal superfoods that make autumn so special: pumpkins, squash and apples. These fall favorites aren’t just delicious, they also provide a variety of health benefits that can help keep you feeling your best as the weather cools down. Pumpkins are loaded with beta- carotene, which your body converts into vitamin A – key for maintaining healthy skin, boosting your immune system and supporting eye health. Whether you’re blending pumpkin into a latte or adding it to chili, it’s a great way to nourish your body. Squash, in all its forms – butternut, acorn, and spaghetti – is rich in fiber, vitamins and antioxidants. It’s a great option for promoting digestion and reducing inflammation. Roast it for a simple side dish or toss it into grain bowls or salads for extra texture. Packed with vitamin C, apples support your immune system and help regulate blood sugar levels. They’re also high in fiber, making them perfect for digestion and heart health. Incorporating these seasonal superfoods into your meals can boost your well-being and add some cozy fall flavor to your diet. Join my membership for recipes, health videos and live Zoom cooking classes for only $10 a month. Invite autumn in with these superfood dishes Autumn orchard kale salad SERVES 6 (Save this one for Thanksgiving!) 1. Preheat oven to 400. Spray squash with avocado oil spray and shake on some salt, pepper and garlic granules. Roast for 30 minutes. 2. Cut the kale into slivers and add to a large bowl. Squeeze on lemon and shake on salt. Massage for a few minutes. 3. Mix up dressing. 4. Combine everything. • 3 tbsp. olive oil • 3 tbsp. apple cider vinegar • 1 tsp. Dijon mustard • ½ tsp. each: garlic granules, pink salt, pepper • 1 bunch dino kale, stems discarded • Juice of lemon + salt • 2 lbs. cubed butternut squash • 1 ½ cups cooked wild rice • ½ cup toasted pepitas • ½ cup dried cranberries Directions Dressing Ingredients Slow cooker pumpkin chili SERVES 6 Directions Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN Pumpkin cream cold brew SERVES 1 (For International Coffee day on October 1!) • 12 ounces cold brew coffee or strong coffee that has cooled • ½ cup canned coconut milk • 2 tbsp. vanilla syrup or 2 tsp. vanilla extract • 1 tbsp. pumpkin puree • ¼ tsp. ground cinnamon • 1 pinch nutmeg 1. In a tall jar or bowl combine the cream, vanilla syrup, pumpkin puree, cinnamon and nutmeg. 2. Use an immersion blender or a handheld frother to blend well. 3. Add ice to two glasses and pour six ounces of cold brew into each glass. 4. Add the frothed cream and serve. Ingredients 1. Put everything into a slow cooker except lime juice and cook on low for 6-8 hours. Check at six hours to see if the sweet potatoes are done. 2. Add lime juice and stir. Keep on warm setting until ready to serve. 3. Top with red onion, jalapeño, cilantro, and avocado • ½ diced onion • 3 minced garlic cloves • 1 diced red and green bell peppers • 1 diced jalapeño (discard seeds) • 1 (15-ounce) can fire-roasted tomatoes • 1 can black beans, rinsed and drained • 1 can pinto beans, rinsed and drained • 1 (15-ounce) can pumpkin puree • 2 cups vegetable broth • 2 tsp. each: cumin, chili powder • 1 tsp. each: onion granules, pink salt • ½ tsp. each: pepper, smoked paprika • Juice of one large lime • 1 medium chopped sweet potato Directions Ingredients

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