Nutrition-packed fall recipes anyone can make
The holiday season means gathering with friends and family, enjoying the change in fall colors and of course, food! They say nothing brings people together like delectable food, and we couldn’t agree more. Previously, we shared a few recipe ideas with you for a simple, nutritious day. We would like to continue by delving into a few of our seasonal favorites!
When we review recipes, we consider nutritional value, overall dish consistency and preparation time. However, you should always evaluate each recipe based on your specific dietary requirements.
2 cups old-fashioned rolled oats
3 cups water
2 tablespoons maple syrup
1 tablespoon ground cinnamon
4 large baking apples, tops sliced and insides hollowed
2 tablespoons dried cranberries
2 tablespoons chopped pecans
- Preheat oven to 400 degrees. In a medium saucepan over medium-low heat, combine oatmeal and water and stir occasionally until creamy. Stir in syrup and cinnamon and let cool slightly.
- While oven is preheating and oatmeal is beginning to cook, hollow out your apples. Cut off the top quarter of each apple and remove the cores with an apple corer or knife. (Take caution to avoid cutting yourself.)
- Transfer apples to a glass baking dish and spoon in oatmeal. Bake until apples are soft and bubbly, about 35 minutes.
- Top oatmeal with cranberries and pecans and serve.
Heartwarming broccoli cheddar soup
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced
- Separate the stems and florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets. Set the stems aside separately from the florets.
- Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onion and potato and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
- Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes.
- Add the entire contents of the pot with the florets to the soup, along with the nutmeg. Stir to combine and remove from the heat. Stir in the cheddar, Worcestershire sauce and milk. Season with salt and pepper. Garnish with the scallions.
Tuscan Spaghetti Squash
1 spaghetti squash, halved lengthwise and deseeded
1 cup water
7 strips thick-cut bacon, cut into ½-inch pieces
1 large shallot, minced
2 garlic cloves, minced
4 large Roma tomatoes, cut into ½-inch dice
salt and ground black pepper to taste
5 ounces baby spinach
1 cup half-and-half
½ cup freshly grated Parmesan cheese, plus more for garnish
¼ cup small basil leaves, or to taste
- Preheat oven to 400 degrees.
- Put squash halves cut-sides down on a rimmed baking sheet. Pour water around the squash.
- Roast in preheated oven until tender, 55 to 60 minutes. Let cool slightly.
- While the squash cools, heat a skillet over medium-high heat. Cook and stir bacon in a hot skillet until crisp, 3 to 5 minutes per side. Remove bacon with a slotted spoon to a plate lined with paper towel.
- Drain all but 2 tablespoons bacon drippings from the skillet and return to medium-high heat.
- Fry shallot and garlic in bacon grease until golden brown and fragrant, 1 to 2 minutes; add tomatoes and season with salt and pepper. Continue cooking until tomatoes break down, 2 to 3 minutes. Add spinach and cook just until wilted, 1 to 2 minutes.
- Stir half-and-half and parmesan cheese into the spinach mixture to melt the cheese. Reduce heat to low and cook at a simmer until the sauce thickens, 5 to 7 minutes.
- Drag a fork from the edge of the squash toward the middle to strip the squash into strands, divide between 4 bowls and top with spinach sauce and bacon. Garnish with Parmesan cheese and basil to serve.