Healthy and Delicious Fall Recipes

Recipe Yield: 8 Servings

Ingredients
1.5 lb butternut squash, peeled and cut into 3/4″ chunks
4 large carrots, peeled and sliced
4 large bell peppers (red and yellow), chopped into big chunks
2 zucchini, cut into 3/4″ in chunks
3 Tbsp olive oil
1/5 tsp ground cumin
1 tsp salt
1 large onion, chopped
1 Tbsp chili powder
1 can diced tomatoes (in juice)
2 cans low-sodium black beans, rinsed and drained
1 cup salsa or 2 cups vegetable broth
1 cup water

Directions
1. Preheat oven to 450 F. Divide the squash, carrots, peppers, zucchini, and olive oil (1 Tbsp to each pan) between 2 jelly roll pans. Stir to combine. Roast 20 minutes or until tender. Set aside.
2. In a Dutch oven, heat the remaining 1 Tbsp olive oil over low heat. Add the onion and saute until softened. Add the cumin and chili powder. Saute for 2 minutes. Add the salt, tomatoes, beans, salsa, and water to the onions. Bring to a boil. Reduce the heat and simmer, covered, for 30 minutes.
3. Stir in the roasted vegetables. Bring to a simmer. Cover and simmer for 15 minutes to blend flavors.

Nutrition Facts
Serving Size = 1 cup

Amount Per Serving
Calories 224
Fat 10.5 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 470 mg
Carbohydrates 23 g
Fiber 7 g
Protein 15 g

Recipe Yield: 4 servings

Ingredients
Soup
1/2 Tbsp olive oil
1½ fresh white onions, chopped
1 Tbsp fresh sage, chopped
1½ lb fresh butternut squash, peeled, seeded, and chopped
1/2 Tbsp honey
1/2 clove
1/2 cinnamon stick
3 cups vegetable broth
1 pinch ground black pepper
1/2 bunch fresh chives, snipped
1 dollop Citrus Cream (see recipe below)

Citrus Cream
1/4 cup sour cream
1 fresh lime
1 pinch granulated sugar

Directions
Soup
1. Pour oil into a large saucepan. Add onion, sage, clove, and cinnamon and cook on medium heat or until soft, about 15 minutes.
2. Add squash and cook for 5 minutes, stirring frequently.
3. Add honey and broth, bring to a simmer, and cook until the squash is tender, about 15 minutes.
4. Set soup aside to cool. Once it has cooled, whip until smooth using a hand blender or blend in a blender.
5. Season with pepper, and add a drop of water if soup is too thick.
6. Add 1 dollop of Citrus Cream (see below) to prepared soup and garnish with chives.

Citrus Cream
1. Place sour cream, sugar, the zest of 1 lime, and juice of ½ lime in a bowl and whisk.

Nutrition Facts
Amount Per Serving
Calories 156
Fat 3.5 g
Saturated Fat 1.2 g
Cholesterol 4 mg
Sodium 720 mg
Carbohydrates 28 g
Fiber 4.3 g
Protein 3 g

Recipe Yield: 12 servings (2 cups)

Ingredients
1 (15 oz) can low-sodium cannellini or other white beans, rinsed and drained
1 butternut squash, pureed
1/4 cup tahini (sesame seed paste)
2 Tbsp fresh lemon juice
3 Tbsp extra virgin olive oil
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp turmeric
1 tsp garlic powder

Directions
1. Place all ingredients in a food processor and blend until smooth.
2. Serve with freshly cut vegetables or whole wheat pita bread.

Nutrition Facts
Serving size = ~3 tbsp

Amount Per Serving
Calories 120
Fat 6 g
Saturated fat 0.9 g
Sodium 60 mg
Total Carbs 12 g
Dietary Fiber 7 g
Protein 10 g

Recipe Yield: 24 servings (2 loaves, 12 slices per loaf)

Ingredients
2 cups canned pumpkin, unsalted
2 cups all-purpose flour
1 ½ cups whole-wheat flour
2 tsp baking soda
2 cups granulated sugar
4 large eggs
½ cup canola oil
½ cup applesauce
1 ½ tsp salt
2 tsp ground cinnamon
2 tsp ground nutmeg
½ tsp ground allspice
2/3 cup tap water

Directions
1. Preheat oven to 365º degrees F.
2. In a large mixing bowl, mix flour, baking soda, sugar, salt, cinnamon, nutmeg, and allspice.
3. Add pumpkin, eggs, oil, applesauce, and water and stir until well incorporated.
4. Pour mixture into two lightly greased and floured 9″ x 5″ loaf pans.
5. Bake approximately 1 hour, or until cake tester comes out clean.
6. Remove from oven and cool slightly, about 10 minutes.
7. Take bread out of pans and let cool on cooling rack.

Nutritional Facts
Serving Size = 1 slice

Amount per serving
Calories 199
Total Fat 6g
Saturated Fat 0.7g
Cholesterol 31 mg
Sodium 264 mg
Carbohydrates 33 g
Dietary Fiber 2 g
Protein 3.3 g

Recipe Yield: 4 servings (8 oz. each)

Ingredients
Smoothie
2 medium bananas, sliced and frozen (may substitute 2 sliced, fresh bananas and 3-4 ice cubes)
1 cup unsalted, canned pumpkin puree
2 cups skim milk (may substitute nonfat, non-dairy milk*)
4 Tbsp plain, non-fat Greek yogurt
2 Tbsp maple syrup (may substitute 2-4 whole, pitted dates*)
1/2 tsp pumpkin pie spice mix (store bought or recipe below)
4 tsp smooth almond butter (optional)*
1-2 fresh tarragon leaves (optional)*
1 Tbsp toasted, slivered almonds, for garnish (optional)*

Pumpkin Pie Spice Mix
2 Tbsp ground cinnamon
2 tsp ground nutmeg
2 tsp ground ginger
1 1/2 tsp ground allspice

Directions
Pumpkin Pie Spice Mix
1. In a small bowl, combine cinnamon, nutmeg, ginger and allspice; mix well. Store in an airtight container.

Smoothie
1. Place 1/2 teaspoon pumpkin pie spice mix and remaining ingredients in a blender and blend until well incorporated.
2. Transfer to a glass and garnish each serving with 1 teaspoon Greek yogurt, 4-5 almond slices and a pinch of pumpkin pie spice, if desired.

Nutritional Facts
Serving Size = 8 oz.

Amount Per Serving
Calories 164
Total Fat ‹1 g
Saturated Fat 0.2 g
Cholesterol 2.5 mg
Sodium 61 mg
Total Carbs 34 g
Dietary Fiber 3.4 g
Protein 7 g
* Nutrient analysis does not include optional or substitution ingredients