Autumn is here, and we have some healthy fall drinks for you to enjoy!
Properly caring for your health year-round can benefit your entire body. And fall is the perfect time to try new, nutritious recipes using seasonal flavors, like pumpkin, apples and cinnamon.
When it comes to protecting your health, there are many foods you’ll want to watch out for.
Try your best to stay away from the following food ingredients that can cause heart disease and other health concerns.
- High amounts of trans and saturated fat
- High levels of sodium
- Large amounts of sugar
- Processed foods
Our recipes for healthy fall drinks
Pumpkin pie smoothie
Are you a fan of the fall-favorite pumpkin spice latte? Then you’ll love this pumpkin pie smoothie!
Pumpkin is high in potassium and low in calories, which is great for your health and can even help prevent high blood pressure.
This pumpkin pie smoothie is a great breakfast option before or after a workout. It contains bananas, which are another food high in potassium.
- 1 frozen banana
- 1/2 cup unsweetened almond milk
- 1/3 plain whole milk Greek yogurt
- 1/3 cup canned pumpkin puree
- 1/3 teaspoon pumpkin pie spice
- 1 teaspoon maple syrup (optional)
Put ingredients into a blender and blend until the mixture becomes smooth. Add an additional teaspoon of maple syrup if desired.
Hot maple-apple cider
A trip to the cider mill or apple orchard is a great fall activity. Cider is a perfect fall-flavored beverage that nearly everyone can enjoy. This healthy maple-apple cider recipe features apples and cinnamon, both of which can help lower cholesterol levels.
- 1 3/4 pound sweet apples
- Water
- 2 tablespoons all-natural organic maple syrup
- 1 cinnamon stick
Thoroughly wash apples and cut them into wedges, removing the cores and seeds. Put the wedges, syrup and cinnamon stick in a pot. Pour water to cover the apples by one inch. Place a cover partially over the pot and let sit and simmer for approximately two hours, stirring occasionally.
Once the apples have broken down, pour through a sieve and let cool. Leftovers can be stored in the refrigerator once the cider has cooled down.
Classic hot chocolate
Hot chocolate is an easy drink to whip up on a colder fall afternoon. While on the sweeter side, dark chocolate is great for heart health specifically. This is because its antioxidants help fight diseases such as heart disease. Therefore, swapping milk chocolate for dark chocolate can turn hot chocolate into a healthier beverage option.
- 1/4 cup unsweetened cocoa powder
- 1/2 cup coconut palm sugar
- 1/4 cup dark chocolate chips
- 4 1/2 cup unsweetened almond milk
- 1 teaspoon pure vanilla extract
Heat milk on the stovetop in a medium saucepan on low to medium heat. Once steaming, add cocoa, sugar and chocolate chips. Stir on low until combined and the cocoa has reached a desired temperature. Stir in vanilla. Pour into mugs and add optional toppings such as whipped cream, dark chocolate shavings or a cinnamon stick.
Interested in talking with a health care provider about your nutrition goals? Find a Mercy Health primary care provider near you.
