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Healthy recipes perfect for fall

October 12, 2016

Today is the first day of autumn. Join Chef Sam Talbot and Barbara Mintz, Vice President, Healthy Living and Community Engagement, Barnabas Health to learn about the nutritional value, how to handle, prepare and cook foods available in the fall. (Photo: courtesy of Jean Chen Smith)

The change in seasons gives us the opportunity to change up our diets and bring the freshest seasonal vegetables onto our dining tables. As the days get cooler, the body also can crave and want different nutrients.

Have a morning shake to get the day started! I like shakes in the morning as a breakfast alternative because they are fast and easy – you can also drink it on the go.

Try this:

Shake it up!

You can make this no hassle shake in less than 5 minutes. It is less than 200 calories (if you use water) and is delicious!

This recipe makes one serving.

What you need:

Vega Sport Vanilla Flavor: This is my protein of choice as it is vegan and contains no sugar at only 150 calories

1 teaspoon pumpkin puree: You can use more if you wish, but I find just 1 teaspoon is enough. Also, when you get the can, make sure that you check the ingredients for no added sugar. It should only say “pumpkin” in the ingredients. I found so many cans that have added sugar.

1 teaspoon pumpkin spice

3 ice cubes

2 cups of water or 2 cups of almond milk

What to do:

Eggs in a muffin tin

If a shake is not your thing for breakfast, another healthy and fast breakfast alternative is eggs.

This recipe makes six servings.

What you need:

What to do:

Avocado toast with smoked salmon.

Avocado toast with or without smoked salmon

This is the perfect easy-to-pack lunchtime recipe for children as well as adults. We all know how healthy avocado is. Avocados are rich in potassium (more than bananas), loaded with heart-healthy monounsaturated fatty acids, full of fiber. Oh, and the good news? Avocados are always in season.

This recipe make two servings.

What you need:

What to do:

Shrimp and spinach salad. (Photo: Courtesy of Jean Chen Smith)

Avocado shrimp salad

Shrimp are low in calories and contain zero carbs. They are a great source of protein and contain a treasure-trove of vitamins and nutrients: iron, calcium, sodium, phosphorus, zinc, magnesium, and vitamin B12. Thus, I was so psyched to prepare this recipe!

Recipe makes one salad.

What you need:

What you do:

Jean Chen smith (Photo: Jean Chen Smith)

Jean Chen Smith is a fashion executive who works in New York City and also teaches Pilates at Renaissance the Studio in Red Bank and Monmouth Beach Yoga and Wellness in Monmouth Beach. Jean, a marathon runner, is passionate about health, fitness and fashion, which is the reason she started her lifestyle website, www.projectcloud9.com. Email her at info@projectcloud9.com or on Facebook.

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