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We’re all familiar with the bright pumpkins that are the ultimate herald of autumn, but what about the other wonderful, seasonal foods to discover? From crisp apples to parsnips to the unique celery root, there are plenty of powerhouse veggies to spice up your fall recipe game.
According to the Academy of Nutrition and Dietetics, a seasonal fall diet should focus on local foods that are affordable and readily available, such as pumpkins, beets, sweet potatoes, parsnips, kale, and more.1 And keep in mind that in addition to being loaded with antioxidants and essential nutrients, fall produce tends to be full of fiber, which can bode well for those who are on a diet or want to encourage their digestive system to stay on track.
As you head to the farmer’s market or work in the kitchen, wear a medical alert system with fall detection. Wearing a medical alert pendant, watch, or bracelet ensures that if you need help you can get it, whether you are on the go or right there at home.
Let’s dive into some delicious recipes!
Pumpkin Oatmeal Smoothie
This is a great way to get your day started using nutritious pumpkin puree. This recipe also includes dates. Healthline reports that dates can have a laxative effect, so it might be best to consume them in the morning – such as in a breakfast smoothie – rather than later in the day.2
· ¼ cup dry rolled oats
· ¾ cup milk of your choice
· ½ cup pumpkin puree
· 1 frozen banana
· Up to five dates, to taste
· ½ tsp. ground cinnamon
· ¼ tsp. ground ginger
· ½ tsp. vanilla extract
· 1 tbsp. wheat germ
· ¼ cup ice (more if needed)
Grind the oats into a coarse powder. You can do this by pouring them into a blender or food processor. Once the oats are ground into powder, add the other ingredients and pulse gently until the mixture is smooth. Add more milk to thin the smoothie if you desire.
Pumpkin Cornbread Muffins
This versatile recipe brings a surprise flavor and works very well for everything from breakfast with maple syrup to an accompaniment with a hearty dinner. This makes 24 muffins. Keep them in a resealable bag in the fridge for up to a week or freeze some for later.
· 4 eggs, lightly beaten
· 2 cups milk of your choice
· 8 tbsps. butter or a butter substitute, melted and cooled
· One 14-ounce can pumpkin puree
· ½ cup sour cream
· ½ cup honey or maple syrup
· ½ cup packed brown sugar
· 1 Tbsp. vanilla
· 3 cups all-purpose flour
· 1 cup whole wheat flour
· 2 cups cornmeal
· 1 Tbsp. baking powder
· 2 tsps. baking soda
· 1 tsp. salt
· 1 Tbsp. cinnamon
· ¼ tsp. ginger
· ½ tsp. allspice
· ¼ tsp. cloves
Heat the oven to 400 degrees Fahrenheit. Line 24 muffin cups with liners and set aside.
In a mixing bowl, combine the wet ingredients – the eggs, milk, butter, puree, sour cream, honey (or syrup), and vanilla. Blend in the brown sugar (it will melt into the wet ingredients). Blend very well with a whisk.
In a larger mixing bowl, combine the rest – the flours, cornmeal, baking powder, baking soda, salt, and spices. Whisk to combine well.
Make a well in the center of the dry ingredients and gradually add the wet mixture. Stir with a spoon until the blend is incorporated and moist throughout, but don’t worry if it’s lumpy. If you need a bit more liquid, add a few tablespoons of milk.
Pour the mixture evenly into the muffin cups. Bake for 15 to 20 minutes, until golden on top and a toothpick inserted into the center of a muffin comes out clean. Cool for a few minutes in the muffin tins, then cool on a wire rack.
Stuffed Acorn Squash
Acorn squash has been around for at least 8,000 years. The tough skin on this squash means that it has a very long shelf life – according to WebMD, it can last for at least three months after it’s off the vine!3
The only problem with that tough skin is getting through it, which often requires a very sharp knife and some elbow grease. Since the risk of a knife slip is high, be very careful when cutting through any sort of squash, including this one. It’s also a good idea to wear a personal alarm button while in the kitchen, just in case you do suffer an accident or injury and need to get help on the way immediately.
· 3 Tbsps. extra-virgin olive oil
· 1 large minced shallot
· 2 large minced garlic cloves
· ½ tsp. thyme leaves
· Salt and pepper to taste
· 2 acorn squash, cut in half lengthwise, seeds scooped and discarded
· 2 Tbsps. extra-virgin olive oil
· 1 Tbsp. balsamic vinegar
· 4 cups baby spinach
· ¼ small Vidalia onion, sliced thin
· ¼ pound Brie, cut into thin slices
· ¼ pound Gouda, cut into thin slices
Heat the oven to 425 degrees Fahrenheit.
Combine the first 3 Tbsps. olive oil, shallot, garlic, and thyme. Season the mixture with salt and pepper.
Place the squash halves on a baking sheet that has been lined with aluminum foil or parchment paper. Drizzle the garlic mixture over the inside of the squash halves and bake them for 30 minutes, until the squash is very tender when pierced with a fork.
Whisk the remaining oil and vinegar; season with salt and pepper to taste. Add the baby spinach and onion, tossing to coat it all. Stuff the squash with the salad mixture. Then top the squash with equal amounts of Brie and Gouda. Place back in the oven for up to 10 minutes, or until the cheese is melted. Serve warm right out of the oven.
Roasted Root Vegetables
This recipe has been done time and time again, but this one has a new twist: the addition of unique root vegetables and a strong vinaigrette make it a treat for the senses. Some of the potential veggies, such as celery root, need special handling and a very strong and sharp knife to cut through them; this is a time to wear a medical alert bracelet or wristband.
· Root veggies of your choice. This can include: celery root, rutabagas, turnips, fennel bulbs, yucca, parsnips, whole cloves of garlic, beets, carrots, sweet potatoes, and all sorts of squash, all cut into 1-inch pieces.
· 1 large onion, cut into thick slices
· ½ cup apple cider vinegar
· ½ cup extra-virgin olive oil
· 3 Tbsps. dark brown sugar
· Salt and pepper to taste
· 1 tsp. thyme or rosemary
Preheat the oven to 450 degrees Fahrenheit. Cut the veggies into 1-inch pieces. The vinaigrette will make enough for two sheet pans full of veggies, so plan accordingly.
In a large bowl, combine all the cut veggies with the other ingredients. Toss to combine well. Make sure every piece of the veggies is covered in the mixture.
Turn the veggies out onto rimmed baking sheets that have been covered with aluminum foil and topped with parchment paper. Spread the veggies into a single layer with some space in between each.
Roast them for 40 minutes or so or until they are tender when pierced with a fork and caramelized around the edges. Serve warm or at room temperature as a hearty side dish.
Lighter Shepherd’s Pie
This Shepherd’s Pie is loaded with fall flavors, but it also has a healthy surprise: the topping is made of not only potato, but cauliflower. Want to go for a real treat? Try using a blend of sweet potato and regular potato, in addition to the cauliflower, for a unique and delicious topping.
For the Filling:
· 1 Tbsp. extra-virgin olive oil
· 1 large onion, diced
· 2 large carrots, diced
· 1 large celery stalk, diced
· 3 large cloves of garlic, minced
· ½ cup butternut squash, cut into ½-inch squares
· 1 tsp. thyme or rosemary
· ½ pound extra-lean ground beef or ground turkey
· 1 cup frozen or fresh peas
· 3 Tbsps. tomato paste
· Up to 1 cup low-sodium broth
· 1 Tbsp. Worcestershire
For the Topping:
· 1 pound russet potatoes, peeled and diced
· 2 cups cauliflower florets
· 2 Tbsps. extra-virgin olive oil
· ½ cup low-fat milk of your choice
· Salt and pepper to taste
· ½ cup shredded sharp cheddar cheese
Heat the oven to 400 degrees Fahrenheit.
Boil the potatoes over high heat. After three minutes of boiling, add the cauliflower to the potatoes and allow the water to come back to a boil. Cook until the potatoes and cauliflower are tender, about 10 minutes in total. Drain the veggies and return them to the pot.
Add the olive oil, salt and pepper to taste. Use a potato masher to blend everything together. Set aside.
To make the filling, heat the olive oil in a large skillet over medium heat. Add the onion, celery, carrot, garlic, and squash. Saute for a few minutes or until the veggies begin to soften. Then add the garlic, thyme or rosemary, and beef. Cook until the meat falls apart and is no longer pink.
Add the peas, tomato paste, broth, and sauce. Let the dish simmer for ten minutes, stirring occasionally, to allow the flavors to meld.
Transfer the filling to a baking dish. Spoon the topping over the filling until it’s completely covered. Sprinkle the cheese on top. Bake until the juices bubble through the topping and the rest of the topping is lightly browned, about 30 minutes.
Roasted Balsamic Beets
No roundup of fall recipes is complete without beets! The market should have golden beets or other unique varieties in different colors, so don’t hesitate to try them out.
· 2 pounds beets, scrubbed clean, with green tops removed
· 2 tsps. extra-virgin olive oil
· Salt to taste
· ½ cup balsamic vinegar
· Dash of orange juice
· 2 tsps. brown sugar
· 1 tsp. grated orange zest
Heat the oven to 400 degrees Fahrenheit and line a rimmed baking sheet with aluminum foil.
Rub the whole beets with olive oil and put in the pan. Sprinkle them with salt. Top with another sheet of aluminum foil to make a sort of “oven” for them. Roast the beets for up to two hours. After the first hour, test them every 15 minutes by poking them with a fork. If the fork goes in easily, the beets are ready.
Remove them from the oven and let them cool slightly. While they cool, blend the balsamic with the sugar and orange juice and heat on high, stirring constantly, until the vinegar has reduced to a syrup. Remove it from the heat and let it sit while you peel the beets.
Peel off the outer skin of the beets. Then cut the beets into bite-size pieces. Put them in a serving bowl and pour the glaze over the beets, tossing them well to ensure the beets are fully covered. Top with the grated orange zest and serve.
Alert1 wishes you and all those you love a safe, healthy, and delicious autumn!
