pumpkin soup on a table

Best figure-friendly fall recipes

There’s something about the fall weather that tends to makes us crave more hearty meals. We want to feel warm, full and fortified against the cold. Take a break from ‘meat and potato’ meals with soups, chilis and roasted vegetables. These options will also allow you to make the most of seasonal ingredients and feel satisfied without also feeling weighed down.

Chili Variations

There are plenty of options that go beyond beef, beans and tomato sauce. Remember that many conventional chili ingredients (beans, which are high in raffinose and soluble fiber) can cause intestinal gas. (Here are some tips for minimizing the gas-producing effects of beans.) Add your favorite spices to these recipes:

Seasonal produce

Pumpkin, cabbage, carrots, Brussels sprout, turnips and kale will all soon be available in abundance. If you don’t have access to a farmer’s market, the quality of the produce will be much higher even at the corner grocery store.

Vegetarian lunch or dinner entrees

Not sure what to do with these vegetables? You will be amazed how easy it is to roast these seasonal veggies and still enjoy great, fresh flavor. These ingredients make great lunch or dinner entrées.

  • Pumpkin soup
  • Leek, potato and turnip soup
    Although these starchy root vegetables can often disagree with gas-prone digestive systems, the recipe calls for small servings to be presented in demitasse cups (some people opt for shot glasses!).
  • Butternut squash soup
    Especially tummy-friendly, Cookie and Kate’s version omits the heavy cream often included in traditional takes on this fall favorite.
  • Savory vegetable galette
    This low-carb main dish is, unfortunately, high in fat. If you’re limiting your fat intake, opt for vegetable shortening instead of butter and choose a low-fat Fontina instead of Parmesan.
  • Roasted root vegetable medley
  • Roasted garlic cauliflower
  • Garlic mashed ‘potatoes’
    Another use for the cauliflower you purchased for the preceding recipe! Keep this one in mind for the upcoming holiday season.
  • Entrées featuring seafood and meat

Remember that fish and meats also have their seasons. (Click on the links to see what’s best in your region.) Another bonus: some of these entrées feature rice, which is more easily tolerated by gas sufferers than starchy vegetables (such as potatoes).

Here are some of our favorite fall fish and game dishes:

Note: Never made riced cauliflower? Here’s how!

General guidelines

You’ve probably heard that you should be staying away from processed foods. If you ditch the packaged food, you’ll reduce your sugar, salt and fat intake; but that doesn’t mean that you also have to give up on flavor.

Fall harvests are as bountiful and varied as those of summer. Cool-weather crops usually remain fresh longer than summer fruits and veggies. They can be used in healthy recipes that will help you eat light, but also give you that ‘stick to your ribs’ feeling.

Of course, you can’t always be sure that other cooks will serve tummy-friendly fare. Keep CharcoCaps® in your purse and you’ll be ready.

CharcoCaps® dietary supplement relieves gas and bloating FAST!*  Enjoy your favorite foods without worry! *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.







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