It is officially Autumn! That means it is time for some warm and cozy meals. Today’s goal is to give you some options to check off not only the warm and cozy boxes, but also keeping your health journey in mind!
Fall brings so many delicious seasonal foods such as butternut squash, cranberries, pumpkins, apples, and carrots to name a few. Our recipes today will also highlight some of these delectable ingredients!
This first recipe is perfect to pair with your favorite poultry recipe or as a Thanksgiving side dish! It’s a simple sheet pan meal and highlights two fall veggies: delicata squash and brussels sprouts.
Roasted Delicata Squash and Brussels Sprouts
Ingredients
- 2 Delicata Squash
- 2 tbsp Extra Virgin Olive Oil, divided
- ½ tsp Sweet Paprika
- ½ tsp Ground Cinnamon
- 1 Red Onion (medium), sliced
- 1 lb Brussels Sprouts, trimmed and halved
- 1 tsp Kosher Salt, divided
- 1 tsp Black Pepper
- Balsamic Glaze (to drizzle on top)
Instructions
- Preheat oven to 425*F.
- Line sheet pan with parchment.
- Halve squash lengthwise, remove seeds, and slice into ½ inch slices.
- Toss squash with 1 tbsp olive oil, ½ tsp salt, paprika, and cinnamon.
- Spread seasoned squash onto half the baking sheet.
- Toss Brussels sprouts and onions with 1 tbsp oil, 1/ tsp salt, and pepper.
- Spread seasoned Brussels sprouts and onions onto the other half of sheet pan.
- Bake 25-30 minutes, or until veggies are browned and tender.
- Drizzle with balsamic glaze and serve warm.
This recipe is packed with protein and veggies, paired with delicious goat cheese to top it off! It’s also a one dish meal, complete with protein, carbohydrates, fiber, and fats. This recipe will take a bit longer to make, but it is well worth it!
Chicken and Kale Fall Salad
Ingredients
- 12 oz Butternut Squash, diced
- 3 tbsp Extra Virgin Olive Oil (plus 2 tsp)
- 1 tsp Kosher Salt, divided
- ½ tsp Ground Pepper, divided
- 5 cups Kale, shredded
- 2 tbsp Apple Cider Vinegar
- 2 tsp Dijon Mustard
- 1 Apple (medium), Pink Lady or Honeycrisp
- ⅓ cup Pecans, toasted and chopped
- ¼ cup Craisins, unsweetened
- 2 cups Rotisserie Chicken Breast, diced
- 2 oz Goat Cheese
Instructions
- Preheat oven to 400*F.
- Toss diced butternut squash with 1 tsp oil, ½ tsp salt, and 1/8 tsp pepper. Spread on a lined baking sheet and roast for 30-40 minutes or until tender.
- In a large mixing bowl, combine kale with 1 tsp olive oil. Massage oil into kale for about 3 minutes (this will help tenderize the kale).
- In a small bowl, whisk vinegar, syrup, mustard, ½ tsp salt, and 1/8 tsp pepper. Once incorporated, gradually whisk in 3 tbsp olive oil until well combined.
- When close to serving, dice the apple into ½ inch pieces.
- Assemble salad by dividing kale between 4 bowls and topping with squash, apple, pecans, craisins, chicken, and goat cheese evenly between the four bowls.
- Drizzle vinaigrette over bowls evenly. Serve right away.
Overnight oats are an easy and quick prepped breakfast. This recipe adds a fall twist to the classic overnight oat recipe. You can also try it out on a cool fall day as a snack or dessert option!
Pumpkin Overnight Oats
Ingredients
- ¼ cup Quick Oats
- ½ cup Milk of choice, unsweetened (cow's, oat, almond, soy, etc.)
- 1-2 tbsp Pumpkin Butter
- 1 tsp Chia Seeds
- 1 pinch Cinnamon
- 1 pinch Pumpkin Pie Spice
- ¼ Banana, frozen and sliced
- 1 tbsp Nuts of your choice (pecan, walnuts, etc.), sliced or chopped
- Whipped Cream for topping (optional)
Instructions
- Combine oats and milk in a jar. Stir in pumpkin butter, chia seeds and spices.
- Cover jar and let rest in fridge overnight.
- In the morning, let the jar sit on the counter for 20-30 minutes (or microwave for a few seconds).
- Add banana, nuts, whipped cream.
- Optional: sprinkle with a dash of cinnamon, pumpkin pie spice and/or whipped cream. Enjoy!
This fruit salad is perfect for Fall and Winter festivities alike, try it out for your next gathering! It’s rather quick to put together and adds a delightful mix of fall fruit flavors.
Cranberry Fruit Salad
Ingredients
- 12 oz Cranberries, fresh
- ¾ cup Water
- ½ cup Sugar
- 5 Apples (medium), diced
- 2 Bananas (medium, firm works best), sliced
- 1½ cups Blueberries (fresh)
- 11 oz Mandarin Oranges (can in 100% juice, undrained)
- 1 cup Raspberries (fresh)
- ¾ cup Strawberries (fresh), halved or quartered
Instructions
- In a large saucepan, combine cranberries, water, and sugar.
- Cook over medium for 15 minutes, or until cranberries pop. Stir often.
- Remove from heat and allow to cool a bit.
- In a large bowl, combine the remaining ingredients. Add cranberries and sauce, stir gently.
- Refrigerate until ready to serve.
This recipe is perfect for those chilly nights! If you are unable to find orecchiette pasta, you can substitute it with orzo, fusilli, or tubettini. Enjoy the fall flavors with this creamy dish!
Cozy Fall Orecchiette Pasta
Ingredients
- 1 tbsp Extra Virgin Olive Oil
- 4 oz Thick Cut Bacon, chopped into ½ inch slices
- 8 oz Butternut Squash, diced into ½ inches
- 1 bunch Tuscan Kale, cut into 1 inch pieces
- ½ lb Orecchiette (or Orzo, Farfalle, Tubettini or Fusilli)
- Pecorino Romano (freshly grated), to taste
- Sea Salt (to taste)
- Black Pepper (to taste)
Instructions
- Preheat oven to 400*F. Add bacon and squash to a sheet pan. Drizzle with oil and roast for 30 minutes. Add kale to sheet pan and roast for another 10 minutes.
- Boil pasta in salted water according to box instructions for al dente. Drain pasta and add back to pot. Toss pasta with roasted ingredients, cheese, salt and pepper.
- Serve hot and enjoy!
Also a twist on a classic, this chili is perfect for an easy one-pot meal! It’s savory and packed with veggies including beans for a plant-based source of protein. You can add a pound of browned ground beef or turkey if you’d like, and adjust the level of the spices as needed.
Butternut Squash Chili
Ingredients
- 1-1.5 lb Butternut Squash, peeled and cubed
- 2½ cup Broth, low-sodium
- 1 can Black Beans, drained and rinsed
- 1 can Great North Beans, drained and rinsed
- 1 Red Bell Pepper, diced
- 1 Green Bell Pepper, diced
- 1 Onion, diced
- 1 can Diced Tomatoes
- 5 cloves Garlic, minced
- 2 tsp Chili Powder
- 1 tsp Cumin
- ½ tsp Ginger
Instructions
- Add all ingredients to a slow cooker and cook on low for 4 hours or until squash is tender. Enjoy!
All of these recipes can also be found in the recipes section of our website. These recipes show that you can have delicious, savory comfort foods without feeling like they set you back on your nutrition goals. Let us know in the comments below if you try one of these six recipes!
Need more than just recipes to make healthier choices? We have spots open for 1:1 appointments with our Registered Dietitians. Contact us to schedule an appointment and to get started.
