1. Quinoa-Stuffed Bell Peppers
One of the most delicious and healthy grains you can enjoy this fall is quinoa. Stuffing it in a nutrient-packed vegetable like bell peppers makes it even better!
"Quinoa is not only fiber-rich, but also a complete protein source and has all the essential amino acids," says Joy. "These double-duty benefits help keep you full and your blood sugar steady so that your metabolism works optimally."
"Baking the stuffed peppers, ever so lightly, helps them retain their nutrients and makes them taste even better," she continues. "You can really use whatever vegetables you like, so don't be afraid to mix it up!"
2. Black Bean & Sweet Potato Chili
When many people think of fall food, chili is one of the first things that comes to mind. Hearty and flavorful, it's a great way to sneak more vegetables into a meal and warm you up all at the same time.
"Black beans contain abundant soluble and insoluble fiber, so they can not only help reduce cholesterol but also enhance bowel movement and create a good environment for the gut," explains Joy. "Similarly, sweet potatoes are also rich in complex carbohydrates, so it does not cause blood sugar spikes and falls that can drain your energy. They also contain beta-carotene, which helps the immune system and promotes health."
"The cumin, paprika, and garlic chili recipes create warmth to flush our body; as well, these spices carry natural anti-inflammatory properties," she continues. "Combined, this chili is comforting and substantial, and a great way to get more plant fiber on your fall plate."
3. Apple-Walnut Kale Salad with Roasted Squash
This salad dinner idea is not only a great way to get in some extra fiber and vegetables, but it also combines some of the most popular and loved fall ingredients - apples, walnuts, and squash. Dr. Spages describes that the kale in the recipe is "tossed with apples, roasted squash slices, walnuts, and a lemon-honey vinaigrette."
"The pectin fiber in apples is well-known for lowering LDL cholesterol, and the combination of healthy fats and fiber keeps metabolism humming," he adds.
4. Salmon & Steamed Broccoli
When focusing on foods that can lower your cholesterol, salmon is an excellent choice, as it's a source of healthy fats and a leaner, heart-healthy protein than some other meats.
"Salmon is a powerhouse itself, offering omega-3 fatty acids that work with fiber to support the heart and lower triglycerides," says Joy. "Teaming it up with a bit of lightly steamed broccoli, and you've got some added fiber, vitamin C, and sulforaphane. The dish is healthy, nutritious, and easy enough for a weeknight meal, yet presents major health benefits."
5. Lentil & Vegetable Stew
Once the fall season starts kicking in and the weather is a little colder, it's never a bad idea to start stocking up on soup and stew recipes. One with a base of lentils and vegetables can easily help kick your metabolism into gear and make for a plant-based lunch or dinner.
"Lentils are an all-star source of soluble fiber, and they also help to lower LDL cholesterol by binding with bile acids in the digestive tract," explains Joy. "Their protein also provides an extended release of energy and is a very good metabolism-friendly food. Paired with the robust vegetables of carrots, celery, and kale or even hardy greens like collards, the antioxidants, vitamins, and minerals in this dish mesh well with fiber to help your heart and digestive system."
"Slow cooking enables you to return home to mouth-watering aromas and succulent meals that are ready to serve," she adds.
6. Chickpea & Spinach Curry
Another alternative to soup, chili, or stews is different types of curry dishes, which can easily add a little spice to your life and be made with various proteins and vegetables.
"Chickpeas are high in soluble fiber and resistant starch, both of which may play a role in promoting healthy cholesterol levels and gut health," adds Joy. "Spinach is also a source of antioxidants such as lutein, which are associated with vascular and eye health."
"Serve with warming spices such as turmeric, cumin, and coriander," she continues. "This is a fantastic, tasty, and nutritious meal. Made with light coconut milk or tomato base, it's creamy but still heart-healthy."