Fall Veggie Recipes

1. KALE SALAD WITH WARM ROASTED SWEET POTATO AND CARROTS

121 calories, 3.5 g fiber

2. CANDIED MAPLE BRUSSELS SPROUTS WITH ALMONDS, FETA AND CHESTNUTS

126 calories, 2 g fiber

3. CORN EDAMAME SALAD

188 Calories, 7 g fiber, 15 g protein

4. EGG AND SPINACH AVOCADO SOUP

124 Calories, 4 g fiber

To get a flatter stomach, you need foods that will keep your digestive tract moving so that you can flush out irritants. By preventing constipation, you fight belly bloat and bulges. Fiber, aided by water and potassium from veggies helps to push waste out of the body and create a flatter stomach. And both potassium and water help “rinse” excess sodium (and bloat) out of the body. Fall vegetables, particularly steamed ones packed with potassium, water, and fiber are your ticket, such as fennel, romaine and red leaf lettuce, leafy greens, mushrooms and steamed/cooked broccoli, cauliflower, cabbage and Brussels sprouts.

Note: If your gut is sensitive when you eat fiber (that is, you experience gas or bloating), choose steamed veggies rather than raw ones. Heating breaks down some of the fiber so it will pass more quickly through the colon, keeping distention to a minimum. One more thing: Although these veggies help to prevent constipation, they may create gas and bloating for some people, even when cooked. Based on your body’s response, use your judgment to decide if cruciferous veggie recipes should be included in your personal plan.

5. ALLSPICE CARROTS AND CAULIFLOWER

96 calories, 6 g fiber

6. SKINNY CAULIFLOWER MASH

32 calories, 1 g fiber

7. EASY PEASY SEASONED BRUSSEL SPROUTS

54 calories, 4 g fiber

8. SPICY FRIED BROCCOLI

58 calories, 3 g fiber

9. VEGGIE DETOX SALAD

190 calories, 12 g fiber

10. CREAMY GINGER CARROT MASH

59 calories, 1 g fiber

If you need an energy boost, don’t reach for sugary sweets for a pick-me-up. These fall recipes boost energy and provide a surge of serotonin to feel good.

Quality, high- fiber carbohydrates like whole grains, fruits and vegetables, and higher-carbohydrate autumn veggies, such as potatoes, butternut squash, pumpkin and other winter squash, combined with protein at mealtimes will give you the boost you’re looking for. These starchy vegetables provide nutrient-rich complex carbohydrates that fuel your brain, your muscles, and your central nervous system. They are loaded with B vitamins and magnesium to help turn your food into usable energy so that you feel invigorated and refreshed. Plus, they are a good source of water, which is necessary for energy. Without adequate water from food, dehydration is likely and you’ll feel exhausted. It’s doesn’t take much of these autumn favorites—just one-quarter to one-half cup of a higher-carb veggie will do the trick.