Fall is Upon Us (5 Amazing Recipes)
By Kelsey Chadwick, MS RDN
September 20th, 2023
Fall is upon us and what does that mean?! Delicious fall recipes! Fall is my favorite season and a time where I love trying out new recipes with seasonal ingredients. They create a sweet fall smell throughout the house and are even a great way to get in some fruits and veggies. Here are five of my favorite fall recipes:
1) Pumpkin Pie Overnight Oats
Ingredients
1/4 cup plain nonfat greek yogurt
1/2 cup milk or milk alternative
1/4 cup pumpkin puree
1-2 tablespoons pure maple syrup
1/2 teaspoon vanilla extract
1/2 cup rolled oats
2 teaspoons chia seeds (optional)
1/2 teaspoon pumpkin pie spice
Instructions
In a bowl or container, mix together greek yogurt, almond milk, pumpkin puree, vanilla and 1 tablespoon maple syrup until well combined.
Stir in oats, chia seeds and pumpkin pie spice. Taste and add more maple syrup if you want it sweeter. Place in the fridge for 4 hours or overnight.
Top with chopped apples or fruit of your choice!
2) Butternut Squash Mac & Cheese
Ingredients
2 tablespoons butter (or olive oil)
12 fresh sage leaves (optional)
3 large cloves garlic, minced
1 pound (about 4 cups) diced raw butternut squash*
1 1/2 cups vegetable stock (or chicken stock)
1 pound uncooked pasta
2 cups whole milk
8 ounces good-quality sharp cheddar cheese, shredded
Fine sea salt and freshly-cracked black pepper, to taste
*Butternut squash options: If you have pre-cooked butternut squash or canned butternut squash on hand, you can use it to save yourself some time. You will need 1 pound of cooked squash, which is about 2 cups mashed cooked squash or one (15-ounce) can of butternut squash. Just stir it into the garlicky butter, skip the step where you cook it for 10 minutes, and transfer the butternut mixture straight to the blender and continue on with the recipe as written.
Instructions
Bring a large pot of salted water to a boil.
Heat the butter in a separate large sauté pan until melted. Add the sage leaves (if using) and sauté for 1-2 minutes until crispy. Transfer the sage leaves to a separate plate and set aside.
Add the garlic and sauté for 1 minute, stirring occasionally. Then add in the butternut squash and vegetable stock and stir to combine. Continue cooking until the stock reaches a simmer. Reduce heat to medium-low, cover and cook for 10 minutes, stirring occasionally, until the squash is tender and mashes easily with a fork.
Transfer the squash mixture to a blender. Add in the milk and give the mixture a quick stir. Then very carefully (I recommend slightly opening the cap on the blender lid, so that excess steam can escape) pulse the mixture until smooth.
Add the pasta to the boiling water and cook according to package instructions until al dente. Reserve 1 cup of the starchy pasta water for later. Then drain the pasta.
While the pasta is cooking, return the butternut squash mixture back to the sauté pan over medium-high heat. Add in the shredded cheddar cheese, and stir until it has melted into the sauce.
Taste and season the sauce with salt and pepper as needed. (I used about 1 teaspoon of salt and 1/2 teaspoon black pepper.)
Then once the pasta is drained, return it to the stockpot. Pour the butternut cheese sauce on top of the pasta, and toss to combine. If the sauce is too thick, add in some of the hot starchy pasta water to thin it out.
Serve warm, garnished with the crispy sage leaves if desired.
3) Autumn Harvest Salad
Ingredients
1- 2 bunches kale center ribs removed and torn into small pieces (6-8 cups)
1 delicata squash de-seeded and cut into half moons
1 cup cooked farro (or quinoa for a GF alternative)
4 ounces soft goat cheese chevre
1 cup pomegranate seeds
2 tablespoons olive oil
1/2 teaspoon chili powder
Salt
Pepper
Dressing
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon pure maple syrup
1 garlic clove pressed or finely minced
1/4 teaspoon chili powder
1/4 teaspoon smoked paprika
Pinch of salt and pepper
Instructions
Preheat oven to 400°F
Toss delicata squash in 2 tablespoons olive oil, salt, pepper and chili powder, arrange in a single layer on a lined baking sheet, Roast for about 15 minutes, or until golden and tender. Set aside.
Whisk together all ingredients for dressing (I use a mason jar to shake them until combined)
In a large bowl, add kale, delicata squash, farro, goat cheese and pomegranate seeds. Pour dressing over and toss to fully coat everything in the dressing.
4) Roasted Fall Vegetable and Ricotta Pizza
Ingredients
Olive oil, for baking sheet and drizzling
Flour, for dusting surface
1 pound store-bought pizza dough, fresh, or thawed if frozen
2 cups part-skim mozzarella cheese, grated
~ 6 cups mix of roasted fall veggies such as carrots, red onion, squash, potato and sweet potato
1 cup part-skim ricotta cheese
1 tablespoon fresh rosemary leaves, (optional)
Coarse salt and ground pepper
Instructions
Preheat oven to 475 degrees. Brush a large baking sheet (preferably rimless) with oil, or line with parchment paper, if desired, for easy cleanup.
On a lightly floured surface, roll and stretch dough into a 12-by-16-inch oval (or as large as will fit on baking sheet); transfer to sheet.
Sprinkle dough with half the mozzarella. Scatter vegetables on top, and dollop with ricotta; sprinkle with remaining mozzarella and, if using, rosemary. Drizzle with olive oil; season with salt and pepper. Bake until bubbling and golden, 20 to 25 minutes. Serve.
5) Slow Cooker Turkey and Sweet Potato Chili
Ingredients
1 tablespoon avocado oil
2 cloves garlic, minced
1 red onion, chopped
2 pounds ground turkey (or vegetarian alternative such as beans or plant based meat)
1 large sweet potato, diced into 1″ cubes, (or 2 medium)
1 green bell pepper, chopped
1 4–ounce can diced green chiles
1 cup chicken broth
1 jalapeño, diced
1 28–ounce can diced tomatoes
1 14–ounce can tomato sauce
1/2 tablespoon cumin
3 tablespoons chili powder
1/2 teaspoon paprika
1/2 teaspoon sea salt
1 teaspoon oregano
1/4 teaspoon cinnamon
1/2 teaspoon coriander
Instructions
Heat avocado oil in a large skillet over medium heat. Add onion and sauté until translucent, about 3 minutes. Add the minced garlic and cook for 30 seconds more. Add the ground turkey and cook until the turkey is browned making sure to crumble the turkey with a spatula as it cooks.
Place the ground turkey into the slow cooker. Stir in the sweet potato, bell pepper, diced green chiles, chicken broth, jalapeño, diced tomatoes, tomato sauce, and seasonings.
Cover with a lid and cook on low heat for 6-8 hours, or high heat for 3-4 hours.
Serve warm and garnish with your favorite toppings.