Easy Nutrient-Rich Recipes to Make This Fall

September 12, 2022

fall recipes

Fall is the best time of the year to indulge in slow-cooking favorites, hearty salads, and one-pot wonder meals that say a gentle farewell to summer. Eating a well-balanced diet is essential to staying healthy as you age, as it helps maintain a healthy weight and supplies the required nutrients to the body.

Try these delicious and nutrient-rich recipes during this fall season:

Related Blog: Fall Favorite: Roasted Pumpkin Seeds Recipe

1. Roasted Butternut Squash

Roasted butternut squash is a simple side dish that's high in vitamins and low in calories. The ingredients needed to prepare the dish include:

  • Butternut squash diced into cubes
  • Olive oil to caramelize the squash and provide a roasted flavor
  • Half a teaspoon of cinnamon 
  • Maple syrup for delightful sweetness
  • Fresh rosemary for the best flavor


Grab a large bowl and add all the ingredients with the diced butternut squash. Mix everything to well ensure the squash is well covered with delicious flavors. Take two baking sheets and coat them with cooking nonstick spray. 

Spread the diced squash in a single layer and avoid overcrowding them, as they will steam and not caramelize. Preheat your oven to 400 degrees F, then place baking sheets in the oven for 15 minutes.

After 15 minutes, take the squash out and turn them using a spatula, then return to the oven. Bake for another 15 minutes (till soft and tender). Remove from the oven and scatter fresh rosemary, and serve when hot. 

2. Apple Spice Waffle

Apple spice waffles are satisfying snacks, perfect for anytime–morning or evening. This recipe will make up to 12 waffles, with the preparation and cooking time being 30 minutes. The ingredients for this recipe include:

  • Two large eggs
  • Two cups of baking or biscuit mix
  • One teaspoon of ground nutmeg
  • Two teaspoons of ground cinnamon
  • Six tablespoons of melted butter
  • 1 cup of chopped and peeled apples
  • One cup of 2% milk
  • Maple syrup or whip cream–optional


Combine the dry ingredients– biscuit or baking mix, cinnamon, and nutmeg in one bowl. In another bowl, mix the wet ingredients–milk, butter, whisked eggs, and stir into the dry ingredients. When smooth and moist, add in the chopped apples.

Preheat the waffle maker and bake the waffles until golden brown. You can serve the waffles with additional chopped apples, whip cream, or maple syrup. Enjoy the waffles when hot with tea or coffee. 

3. Apple Cinnamon Chia Pudding

You can switch your morning oatmeal routine with this easy-to-prepare pudding recipe, which is diabetes appropriate and suitable for healthy aging. To prepare the pudding, you will need:

  • Half cup of unsweetened almond milk or other non-dairy milk
  • Two tablespoons of chia seeds
  • Two teaspoons of pure maple syrup
  • A quarter teaspoon of vanilla extract
  • A quarter teaspoon of ground cinnamon
  • Half cup diced apple


Mix all the ingredients in a small bowl and cover to refrigerate for at least 8 hours to three days. When ready to serve, let your pudding thaw. Stir well and add in your apples and other toppings of your desire.

4. Vegetable Pumpkin Stir-Fry

Vegetable pumpkin stir-fry is a brilliant autumn dinner recipe you should try. Preparing and serving the meal takes about 30 minutes, and the ingredients include:

  • One pumpkin
  • One cup of chopped zucchini
  • One and a half cups of chestnut mushrooms
  • One teaspoon of dried coriander
  • Black pepper to taste
  • A quarter cup of cashew milk or any other plant-based milk
  • One large handful of spinach
  • Noodles or rice to serve

For the sauce

  • One and a half tablespoons of soy sauce
  • One tablespoon of maple syrup
  • One teaspoon of corn syrup
  • Three tablespoons of water


Chop your pumpkins into small cubes and add the squash to a large frying pan with a quarter cup of water to cook on medium heat. Cook and stir the squash for five minutes, until soft, then add mushrooms, zucchini, onions, black pepper, and dried coriander to cook for another five minutes. 

After the vegetables have softened, add your pre-mixed sauce ingredients and cashew milk to your pan. Cook on low heat for five to six minutes or until the sauce has thickened, then sprinkle your fresh spinach. Turn off the heat and serve with noodles or rice.

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