Fall Flavors: Recipes Packed with Superfood Deliciousness

This past Tuesday I taught a class on foods that help fight inflammation at our Ravenswood Mariano’s for patients of Swedish Covenant Hospital. The recipes I demonstrated and served were a hit among attendees so I thought I’d share here.

What makes them great (besides how good they taste)? The soup contains butternut squash which has a high amount of beta-cryptoxanthan – a powerful antioxidant of the carotenoid family. It is converted to vitamin A in the body and researchers from the UK found that those who consumed more foods containing beta-cryptoxanthin were better protected against arthritis. The soup also contains my favorite fall fruit: apples. Researchers at Florida State University have suggested that apples are truly a “miracle fruit” that convey benefits beyond fiber content. The USDA-funded study, conducted in 160 randomly assigned women ages 45-65, found that women who consumed dried apples daily for a year experienced a lowering of lipid hydroperoxide levels and C-reactive protein compared to those given the same amount of dried prunes daily for a year. The researchers concluded that consumption of dried apples can be beneficial to human health in terms of anti-inflammatory and antioxidative properties.

The salad contains kale – a power food encouraged by everyone these days. But is it really powerful? An 11-year Mayo Clinic study found that intake of cruciferous vegetables – like kale, broccoli and cabbage – has been shown to be protective against the development of arthritis.

I hope you enjoy these easy to make, delicious, super food packed recipes this fall!

Smokey Apple Butternut Squash SoupNew Picture (5)

Adapted from the U.S. Apple Association


  • 1 Tbsp butter
  • 1 Tbsp olive oil
  • 3 large onions, finely chopped (about 4−1/2 cups)
  • 1 tsp chipotle chili powder
  • 2 pounds butternut squash, peeled and cut into chunks (about 6 cups)
  • 1 pound sweet apples (I like Galas), peeled and cut into chunks (about 3−1/2 cups)
  • 1 cup apple juice (more if necessary)
  • 1 cup chicken broth
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper


  1. Heat oil and butter in large saucepan; add onions and chili powder; cook and stir until onions are tender, about 10 minutes.
  2. Add squash, apples, apple juice, chicken broth, salt and pepper; bring to boil.
  3. Cover and cook on low heat until apples and squash are very so, about 30 minutes. Cool.
  4. Puree with an immersion blender or a food processor; return to saucepan.
  5. Add additional apple juice or broth, if needed.
  6. Garnish with toasted pecans, plain Greek yogurt swirls and thin apple slices, if desired.

Pomegranate, Kale and Quinoa Salad with Walnuts and Fetapom kale salad

Adapted from Pinch of Yum


Salad –

  • 1 cup pomegranate seeds
  • 3 cups chopped baby kale
  • 2 cups cooked quinoa
  • 1/3 cup toasted walnuts
  • 1/3 cup feta cheese

Dressing –

  • 1/4 cup minced shallot
  • 2 Tbsp walnut oil
  • 2 Tbsp water
  • 2 Tbsp honey
  • 2 tsp apple cider vinegar
  • 1/2 tsp salt
  • 1 squeeze lemon or orange juice


  1. Prep the salad ingredients (chop, rinse, toast, etc). Chill the ingredients in the fridge while you’re making the dressing if you want a cold salad.
  2. Combine shallot, walnut oil, water, honey, apple cider vinegar, salt, and orange juice in a food processor; blend until smooth and creamy.
  3. Toss the salad ingredients together with the dressing just before serving. Serve at room temperature or chilled.


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