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Easy Nutrient-Rich Recipes to Make This Fall

October 16, 2023

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As the days grow shorter and the air hints at cooler weather, there is no better time to savor the comforting flavors of fall. From slow-cooked favorites that warm the soul to hearty salads bursting with seasonal goodness, these types of meals bid a gentle farewell to summer. 

Here are some delicious and nutrient-rich recipes to try during this fall season:

1. Caramelized Butternut Squash

Caramelized butternut squash is a simple side dish that's high in vitamins and low in calories. Preparation and cook time take about 45 minutes.

Ingredients:

  • 1 butternut squash, cubed
  • 1/2 teaspoon of cinnamon 
  • Maple syrup 
  • Fresh rosemary
  • Olive oil

Instructions:

Preheat your oven to 400°F.

Add all the ingredients to a large bowl. Mix everything to ensure the squash is well covered. Coat a baking sheet with cooking nonstick spray.

Spread the cubed squash in a single layer. Avoid overcrowding them, as they will steam and not caramelize. If necessary, use another baking sheet. Once the oven is preheated, roast the squash for 15 minutes.

Take the squash out and turn them using a spatula, then return to the oven to bake for another 15 minutes, or until they are soft and tender. Remove from the oven and sprinkle with fresh rosemary. Serve hot. 

2. Apple Spice Waffles

Apple spice waffles are satisfying snacks that are perfect for the morning or evening. This recipe will make up to 12 waffles, with the preparation and cook time being 30 minutes.

Ingredients:

  • 2 large eggs, whisked
  • 2 cups of baking or biscuit mix
  • 1 teaspoon of ground nutmeg
  • 2 teaspoons of ground cinnamon
  • 6 tablespoons of melted butter
  • 1 cup of peeled and diced apples
  • 1 cup of 2% milk
  • Maple syrup or whipped cream (optional)

Instructions:

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

Preheat the waffle maker and bake waffles until golden brown. Serve with additional chopped apples, whipped cream, or maple syrup. They pair wonderfully with tea or coffee. 

3. Apple Cinnamon Chia Pudding

Switch up your morning oatmeal routine with this easy-to-prepare pudding recipe, which is diabetes-friendly and suitable for healthy aging.

Ingredients:

  • 1/2 cup of unsweetened almond milk or other non-dairy milk
  • 2 tablespoons of chia seeds
  • 2 teaspoons of pure maple syrup
  • 1/4 teaspoon of vanilla extract
  • 1/4 teaspoon of ground cinnamon
  • 1/2 cup diced apples

Instructions:

Mix the ingredients in a small bowl and cover to refrigerate for at least 8 hours. The pudding can be stored for up to three days. When ready to serve, stir well and add in your apples or any other toppings of your choice.

4. Vegetable Pumpkin Stir-Fry

Vegetable pumpkin stir-fry is a brilliant and creative autumn dinner recipe that is sure to wow anyone you serve it to. Preparation and cook time take about 30 minutes.

Ingredients:

  • 1 pumpkin
  • 1 cup of chopped zucchini
  • 1 1/2 cups of chestnut mushrooms
  • 1 teaspoon of dried coriander
  • Black pepper to taste
  • 1/4 cup of cashew milk or any other plant-based milk
  • 1 large handful of spinach
  • Noodles or rice to serve

For the sauce:

  • 1 1/2 tablespoons of soy sauce
  • 1 tablespoon of maple syrup
  • 1 teaspoon of corn syrup
  • 3 tablespoons of water

Instructions

Chop your pumpkin into small cubes and add to a large frying pan with a 1/4 cup of water to cook over a medium heat. Simmer for 5 minutes, or until soft, then add the prepared mushrooms, zucchini, onions, black pepper, and dried coriander to cook for another 5 minutes. Stir often.

After the vegetables have softened, add your pre-mixed sauce ingredients and cashew milk to the pan. Cook on low heat for 5 to 6 minutes, or until the sauce has thickened, then sprinkle in your fresh spinach. Turn off the heat and serve over noodles or rice.


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