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TLF Healthy Foods November 2025 Newsletter
November Nutrition Tips
November is all about cozy meals, immune support, and making the most of late fall produce before winter sets in. Here’s how to stay nourished and energized as the days grow shorter:
๐ฅฆ Seasonal Produce to Prioritize
- Brussels sprouts – High in fiber, vitamin K, and antioxidants. Roast with olive oil and garlic.
- Sweet potatoes – Rich in beta-carotene and complex carbs. Great for mashing, roasting, or adding to stews.
- Cranberries – Packed with vitamin C and polyphenols. Use fresh or dried in salads, oatmeal, or sauces.
- Cauliflower – Versatile and nutrient-dense. Try it roasted, riced, or blended into soups.
- Apples & Pears – Still in season and perfect for baking, snacking, or simmering into compotes.
๐งฃ Immune-Boosting Strategies
- Vitamin D – With less sunlight, consider fortified foods like milk, cereal, or mushrooms.
- Zinc-rich foods – Beans, nuts, and whole grains help support immune function.
- Probiotics – Yogurt, kefir, and fermented veggies like sauerkraut keep your gut healthy.
๐ฅ Smart Comfort Food Swaps
- Use Greek yogurt instead of sour cream in dips and mashed potatoes.
- Make stuffing with whole grain bread and add chopped veggies for fiber.
- Choose roasted veggies over creamy casseroles for lighter sides.
๐ก Bonus Tip: Prep for Holiday Eating
- Eat a balanced breakfast to avoid overindulging later.
- Stay hydrated—cooler weather can mask thirst.
- Focus on
portion control and savor seasonal flavors mindfully.
Boosting Energy with Seasonal Eating
October’s shorter days and cooler weather can zap your energy if you’re not fueling right. That image you shared nails the concept: seasonal eating is a powerful tool for maintaining energy and mood as we transition into fall.
๐ Why Seasonal Eating Works
- Nutrient density: Fall produce like sweet potatoes, squash, and dark leafy greens are packed with complex carbs, fiber, and vitamins that support sustained energy.
- Mood support: Foods rich in magnesium (like pumpkin seeds and spinach) help regulate mood and reduce fatigue.
- Blood sugar balance: Whole grains and root veggies digest slowly, keeping energy levels steady.
๐ฅ Energizing Fall Meal Ideas
- Roasted veggie grain bowls – Combine quinoa or brown rice with roasted squash, kale, and chickpeas.
- Sweet potato & black bean chili – A hearty, fiber-rich meal that keeps you full and focused.
- Apple cinnamon oatmeal – Warm, comforting, and packed with slow-burning carbs.
- Stuffed acorn squash – Fill with lentils, mushrooms, and herbs for a savory, energizing dinner.
โ Smart Energy Boosters
- Herbal teas like ginger or cinnamon can warm you up and aid digestion.
- Nuts & seeds offer protein and healthy fats for mid-afternoon pick-me-ups.
- Fermented foods like sauerkraut or yogurt support gut health, which is key to energy metabolism.
BLACK BEAN AND SWEET POTATO ENCHILADAS
Ingredients
- 2 sweet potatoes, cooking spray
- 1 (3 ounce) package cream cheese, softened
- 1 (15 ounce) can black beans, drained and rinsed
- ¼ cup chopped green onion, 1 teaspoon chili powder
- 1 teaspoon ground cumin, ¼ teaspoon dried oregano
- salt to taste, ¼ teaspoon ground black pepper
- 4 (10 inch) flour tortillas, 1 (10 ounce) can enchilada sauce
- 1 cup shredded Mexican cheese blend
Directions
Bring a large pot of water to a boil. Boil sweet potatoes until tender, about 30 minutes. Cool until easily handled, about 10 minutes. Slip off peels.
Preheat oven to 350 degrees F (175 degrees C). Grease an 8x10-inch baking dish with cooking spray.
Mash sweet potatoes with cream cheese in a bowl. Stir in black beans, green onion, chili powder, cumin, oregano, salt, and pepper until well mixed.
Place 3/4 cup sweet potato mixture in the center of each tortilla. Roll up tortillas and place seam-side down in the prepared baking dish. Pour enchilada sauce over tortillas. Sprinkle Mexican cheese blend on top.
Bake in the preheated oven until the enchilada sauce is bubbling and the cheese is beginning to brown, about 25 minutes.
Cook's Note: You can use smaller 8-inch tortillas and make more of them. Just decrease the filling to about 1/3 cup in each.
Roasted Brussels Sprouts and Sweet Potatoes
Ingredients
- fresh brussels sprouts
- sweet potato
- red onion (can use yellow or white onions)
- olive oil
- salt and black pepper
- garlic powder
- dried cranberries
- nuts or seeds
- bottled balsamic glaze
- cooking spray
How to make Roasted Brussels Sprouts and Sweet Potatoes: Preheat the oven to 400°. Line a large sheet pan with aluminum foil or parchment paper then lightly spritz with cooking spray.
Trim the brussels sprouts by cutting off the stump end then pull off a few of the outer leaves – especially any that are yellow or brown.
Cut large brussels sprouts in half then add them to a large bowl. Smaller ones can be left whole (you want them about the same size).
Peel the sweet potato then slice into 1-2″ pieces and add to the bowl. Again, you want the potatoes and brussels similar size for even cooking.
Next slice the onion and add it to the bowl as well then drizzle the olive oil over the top.
Season with salt, black pepper and garlic powder then give it good toss or stir to coat evenly.
Transfer the vegetables to the prepared baking sheet in a single layer then bake roast 20-25 minutes or until the vegetables are fork tender and golden with lightly crisp edges (the best part!).
NOTE: don’t crowd the vegetables or they’ll steam instead of crisp.When the vegetables are finished roasting, blend in the dried cranberries, nuts and 2 tablespoons of the balsamic glaze. Transfer to a serving bowl, drizzle the remaining tablespoon of balsamic glaze over the top then enjoy right away.
Can I air fry these vegetables?
Yes – this recipe works in the air fryer as well. Air fry at 400 degrees for 9-12 minutes working in batches so the vegetables aren’t crowded.
๐ Meal Planning Around Holiday Budgets
Mindful Shopping for the Late-Fall Season
๐ฏ Step 1: Set Your Holiday Meal Goals๏ปฟ
- Decide which meals you’ll host or contribute to (Thanksgiving, Friendsgiving, pantry distributions, etc.).
- Estimate how many people you’ll feed and what dishes are essential vs. optional.
๐ Step 2: Build a Budget-Conscious Menu
Focus on low-cost, high-impact ingredients:
- Sweet potatoes, carrots, onions – Affordable, versatile, and seasonal.
- Canned beans, lentils, rice – Great for hearty sides and plant-based mains.
- Frozen veggies – Just as nutritious and often cheaper than fresh.
- Whole chickens or turkey legs – More economical than full birds.
๐ง Step 3: Shop Smart
- Buy in bulk – Staples like flour, sugar, and oats are cheaper in larger quantities.
- Use store apps – Track sales, digital coupons, and loyalty rewards.
- Shop discount grocers – Aldi, Lidl, and local ethnic markets often have great deals on produce and spices.
- Plan around pantry distributions – Use what’s available and build your menu from there.
๐ฝ๏ธ Step 4: Stretch Ingredients Creatively
- Stuffing – Use day-old bread, broth, and pantry veggies.
- Pumpkin puree – Works in soups, muffins, and even pasta sauces.
- Leftovers – Turn roasted veggies into hash, soup, or grain bowls.
๐งก Bonus: Community-Friendly Ideas
If you’re organizing meals for others:
- Create meal kits with recipes and ingredients from pantry distributions.
- Host a “bring one, take one” swap for spices, baking goods, or canned items.
- Share
budget-friendly recipe cards with tips on substitutions and storage.
Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table-it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.
๏ปฟ
Please click HERE or scan the QR code for very brief survey.
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