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Meal 1

AUTUMN HARVEST SALAD WITH POMEGRANATES

Author: Meghan

Prep time: 15 mins

Cook time: 15 mins

Total time: 30 mins

Serves: 4

This Autumn Harvest Salad uses the beautiful produce available as the months start to get colder, such as delicata squash, kale, and pomegranates, as well as farro and goat cheese to make a hearty cold weather salad. Then it is all tossed together with a maple apple cider vinaigrette!

INGREDIENTS

  • 1- 2 bunches kale, center ribs removed and torn into small pices (6-8 cups)

  • 1 delicata squash, de-seeded and cut into half moons

  • 1 cup cooked farro

  • 4 ounces soft goat cheese (chevre)

  • arils from one pomegranate (about 1 cup)

  • 2 tablespoons olive oil

  • ½ teaspoon chili powder

  • salt

  • pepper

For Dressing

  • 2 tablespoons olive oil

  • 2 tablespoons apple cider vinegar

  • 1 tablespoon pure maple syrup

  • 1 garlic clove, pressed or finely minced

  • ¼ teaspoon chili powder

  • ¼ teaspoon smoked paprika

  • pinch of salt and pepper

INSTRUCTIONS

  1. Preheat oven to 400 degrees

  2. 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.

  3. Whisk together all ingredients for dressing (I use a mason jar to shake them until combined)

  4. In a large bowl, add kale, delicata squash, farro, goat cheese and pomegranate arils. Pour dressing over and toss to fully coat everything in the dressing.

NOTES

*cooking times doesn't include the time to cook faro

https://www.foxandbriar.com/autumn-harvest-salad-with-pomegranates/

Sweet Potato and Corn Hash

Prep Time

5 mins

Cook Time

7 mins

Total Time

12 mins

Course: Side

Cuisine: American

Servings:

Calories: 148 kcal

Ingredients

  • 1 tablespoon olive oil

  • 2 sweet potatoes cubed

  • 1 red onion diced

  • 2 ears corn kernels removed

  • 1/2 teaspoon salt

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon cayenne

  • 1/2 cup scallions minced

  • 1/4 cup parsley diced

Instructions

  1. In a large skillet, heat olive oil over medium-high heat.

  2. Add sweet potatoes, onion, corn, salt, smoked paprika and cayenne. Cover pan and sauté veggies until softened, stirring occasionally, about 5-6 minutes.

  3. Remove lid and stir in scallions and parsley. Check sweet potatoes for doneness before serving.

Nutrition Facts

Sweet Potato and Corn Hash

Amount Per Serving

Calories 148

Calories from Fat 35

% Daily Value*

Total Fat 3.9g

6%

Saturated Fat 0.6g

3%

Polyunsaturated Fat 3.3g

Cholesterol 27.5mg

9%

Sodium 339mg

14%

Total Carbohydrates 27.5g

9%

Dietary Fiber 4.7g

19%

Sugars 5.5g

Protein 2.9g

6%

* Percent Daily Values are based on a 2000 calorie diet.\

https://thelemonbowl.com/sweet-potato-and-corn-hash/

Delicata Squash Stew With Chickpeas + Quinoa

Vegan and gluten free. Serves 4-6.

Ingredients

1-2 tablespoons olive oil

1 medium yellow onion, diced

1 large leek, white and light green parts only, halved lengthwise and thinly sliced

3 cloves garlic

2 small or one large delicata squash, seeds removed and skin still on, diced

1 cob of organic corn, kernels removed from cob and cob reserved (or about 1 cup frozen corn)

1 + 1/2 cup cooked chickpeas

1/4 teaspoon ground turmeric

8 cups vegetable stock (or 8 cups water with 2 tablespoon mighty vegetable stock powder)

1/2 cup quinoa

3-4 stalks tuscan kale, stems removed and leaves thinly sliced

Sea salt and pepper to taste

What to do

Place quinoa in a small bowl and cover with water. Set aside.

Heat oil in a heavy bottom pot and add onions and leeks and sautée until soft. Don’t rush this step, this is where we develop flavor. Stir often to prevent burning, add a splash of water if the pot gets dry. Add a pinch of salt and pepper to season. Once soft and cooked down, after about 10 minutes, add in the minced garlic and stir. The add in the diced delicata squash, corn kernels, chickpeas and turmeric and stir to combine. Cook for a few minutes, stirring often, then add in stock, or water + stock powder and if you have a bare cob of corn, throw that in as well. Add enough water/stock to cover ingredients fully, in my case this was 8 cups. They quinoa will soak in some water as it cooks as well, so a little extra is ok.

Bring to a boil, then cover and reduce heat to medium simmer. Cook until the squash is almost tender, about 20 minutes. Drain and rinse quinoa in cold water then add the quinoa to the pot. Cover once again and continue to simmer for another 15 minutes. Add in the kale 2 to 3 minutes before the end, I like it to be just wilted but feel free to cook it for longer. Continue simmering until all the flavors have melded together. Taste, adjust seasoning as needed. A good pinch of salt and some fresh cracked black pepper should do the trick.

Serve warm or reheat for quick meals throughout the week. The flavor only gets better.

https://www.happyheartedkitchen.com/soups-bowls/delicata-squash-stew-chickpeas-quinoa

Brenda’s Apple and Pomegranate Crisp

Ingredients

296 cals

  • 4 medium apples - peeled, cored and sliced

  • 1/2 pomegranate, skin and light-colored membrane removed

  • 1/2 cup brown sugar

  • 1 tablespoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/2 cup rolled oats

  • 1/2 cup all-purpose flour

  • 1/2 cup white sugar

  • 1/2 cup unsalted butter, melted

Directions

Prep 15 m

Cook 45 m

Ready In 1 h 10 m

Preheat the oven to 375 degrees F (190 degrees C). Butter a 9x13-inch baking dish.

In a large bowl, toss together the apples, pomegranate seeds, brown sugar, cinnamon, and nutmeg. Spread evenly into the prepared pan. In the same bowl, stir together the oats, flour and sugar. Rub in the butter between your fingers until the mixture resembles coarse crumbs. Sprinkle over the top of the fruit.

Bake for 45 minutes in the preheated oven, or until the apples are soft. Let stand 10 minutes before serving. Serve warm or at room temperature

https://www.allrecipes.com/recipe/77493/brendas-apple-and-pomegranate-crisp/

Meal 2

RIGATONI PASTA WITH ROASTED DELICATA SQUASH AND GREENS

prep 10 minscook 25 minstotal 35 mins

yield 2 - 4 servings

A tasty and healthy fall pasta recipe! Quick, one-dish vegetarian rigatoni pasta with roasted delicata squash in a chili cream sauce with wilted greens.

Ingredients

  • 1 small delicata squash (about 10 -12 ounces)

  • 2 tablespoons extra virgin olive oil

  • ½ teaspoon kosher salt

  • 2 shallots or 1 small red onion, peeled, halved and sliced lengthwise

  • 1 garlic clove crushed

  • 1 dried chile de arbol, crumbled, or 1 teaspoon crushed red chili flakes

  • 1 teaspoon balsamic vinegar

  • ½ pound rigatoni or mezze rigatoni

  • ¼ cup heavy cream

  • ¼ cup grated fresh Parmesan cheese

  • 2 good handfuls washed baby greens, such as spinach, kale or arugula

Instructions

  • Heat oven to 425 degrees.

  • Trim the stem and root end off the squash and slice it in half lengthwise. Slice each half in half again. Scrape a spoon along down the length of the pieces to remove the seeds and cut into ½-inch wide chunks. Put the squash in a large mixing bowl.

  • Add olive oil, salt, shallots, garlic and chili to the squash and toss together. Transfer to a rimmed baking sheet and roast 20 -25 minutes; the squash should be tender and nicely brown. Drizzle the balsamic over the squash as soon as it comes out of the oven and stir around gently with a spatula.

  • While the squash is roasting, bring a large pot of salted water to a boil; cook the rigatoni until al dente. Before draining the pasta, add the greens to the colander. The brief contact with the boiling pasta water will wilt the greens.

  • Transfer the pasta and greens back to the cooking pot and stir in the cream and Parmesan.

Add the squash to the pasta along with a few handfuls of greens and toss together. Serve hot with additional cheese and chili, if you like.

https://familystylefood.com/rigatoni-and-roasted-delicata-squash/

Sweet Potato, Corn, and Kale Chowder

(Makes 6 servings)

This version of traditional chowder-style soups includes sweet potato and kale for a flavorful, filling meal. Photo by Gentl & Hyers.

Ingredients

  • 1 tablespoon grapeseed oil

  • 1 small onion, diced

  • 3 stalks celery, diced

  • 3 carrots, diced

  • 3 medium sweet potatoes, 
peeled and diced

  • 3 cups corn, fresh or frozen

  • 2 teaspoons dried thyme

  • 2 cups vegetable stock

  • 2 cups rice milk, plus more 
if needed

  • 2 tablespoons cashew butter, 
dissolved in ¼ cup hot water

  • 1 bunch kale, chopped into 
small pieces

  • Water or stock as needed

  • Sea salt and freshly ground black 
pepper

Directions

  1. In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).

  2. Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.

  3. Add enough rice milk to cover vegetables.

  4. Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).

  5. Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.

  6. Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.

  7. Season to taste with salt and pepper, and serve.

Nutrition Facts

Calories: 245

Total fat: 7.8g

Carbohydrate: 44g

Fiber:56g

Protein: 5.6g

Sodium: 350mg

https://www.saturdayeveningpost.com/2012/12/terry-walterss-sweet-potato-corn-kale-chowder/

KALE SALAD WITH ROASTED SWEET POTATO, AVOCADO, AND POMEGRANATE SEEDS

Ingredients

  • 4 small (or 2 large) sweet potatoes, chopped into 1 inch chunks (about 4 generous cups)

  • 1 tablespoon melted coconut oil

  • 6 cups curly kale, washed and dried, stems removed, and chopped

  • 2 tablespoons olive oil

  • 1½ tablespoons apple cider vinegar

  • 1 teaspoon dijon mustard

  • Sea salt and black pepper to taste

  • 1 large (or 2 small) Haas avocado, pitted and flesh scooped out, chopped

  • ½ cup pomegranate arils

Instructions

  • 1. Preheat your oven to 400 F. Toss the potato in the coconut oil, transfer to a baking sheet (or two) and roast potatoes until they're just golden and fork tender (22-25 minutes). Allow them to cool slightly.

  • 2. Place the kale into a large mixing bowl. Whisk the olive oil, vinegar, and mustard together and season to taste with salt and pepper. Toss the dressing over the kale and massage it thoroughly with your hands, till it's taking on a slightly wilted texture. Check the salad for seasoning, and feel free to add a little more oil or vinegar as needed. Add the potatoes and avocado, and toss gently to combine everything.

  • 3. Divide salad onto four serving plates, and top each with a few tablespoons of pomegranate arils. Serve.

Makes 2-4 servings. Recipe can be halved. Leftovers will keep in the fridge overnight.

https://www.thefullhelping.com/kale-salad-with-roasted-sweet-potato-avocado-and-pomegranate-seeds/

Pomegranate Apple Banana Smoothie

Recipe

Pomegranate – 1

Apple – 1

Banana – 1/2

Cashew nuts or raisins – 2 teaspoon

Method

Use a juicer to take out pomegranate juice. Or just blend pomegranate seeds for few seconds only. Blend for only 1 pulse. Strain the juice.

You can use 1 cup canned juice too.

Peel and dice the apple. Blend with banana and cashew nuts or raisins in a blender. I have used cashew nuts. You can add any nuts of your choice.

Serve chilled.

https://batterupwithsujata.wordpress.com/2016/02/07/pomegranate-apple-banana-smoothie/

Meal 3

Easy Buddha Bowls With Roasted Sweet Potato & Zucchini

This healthy, comforting and versatile recipe is one of my favorites to pack for work!

INGREDIENTS

  • 1 15 oz can (425 g) can of chickpeas rinsed and drained

  • 1 large sweet potato cut into wedges

  • 1 medium zucchini cut into 1/2 inch thick slices

  • 1 1/2 cups (100 g) raw spinach or kale

  • 1 clove garlic minced

  • 1 TBSP cumin (divided)

  • 2 tsp paprika (divided)

  • 1/2 tsp cayenne (optional)

  • salt and pepper to taste

  • olive oil

  • coconut oil (or an oil of your choice)

INSTRUCTIONS

  • Preheat your oven to 375 F (190 C). Prep the veggies and the can of chickpeas. 


  • Spray 2 sheet pans with baking oil or line with foil. Place the sweet potatoes on one pan. Drizzle the wedges with olive oil and sprinkle 2 teaspons of cumin and 1 teaspoons of paprika evenly over them. If you like spicy, add the cayenne too. Use your hands or a spatula to toss them a little bit on the pan. Place in the preheated oven for 15 minutes. 


  • On the other pan, place the sliced zucchini. Drizzle the slices with olive oil and sprinkel with salt and pepper. Place them in the oven for 15 minutes. 


  • While the zuccchini and sweet potatoes roast, heat coconut oil (or an oil of your choice) in a pan on medium heat. After a minute, add the minced garlic. Then add the chickpeas and stir a little. Add salt, pepper the remaining paprika and cumin to the pan and toss to cover the chickpeas evenly. Sautee on low-medium heat for about five minutes. 


  • Remove the sweet potatoes from the oven (after 15 mins) and flip them over. Place back in the oven for 10 minutes. 


  • To assemble: Put 1/2 cup of raw spinach or kale in the bottom of each container. Then add the zucchini, sweet potato and chickpeas. Let the meals cool for 30-40 minutes before covering and placing in the fridge.

https://workweeklunch.com/recipe/buddha-bowl-vegan-gluten-free/

Very Juice Kale Salad with Plums

20 minutes | serves 2

ingredients

50 g baby kale leaves

2 plums, sliced

1 corn

seeds of 1 pomegranate

100 g cherry tomatoes, halved

100 g feta

1 red onion, cut into thin slices

2 tablespoons walnuts

2 tablespoons pumpkin seeds

vinaigrette

50 ml rapeseed oil

1 tablespoon pumpkin seed oil

1 tablespoon apple cider vinegar

1 teaspoon grated ginger

1 clove garlic, finely chopped

instructions

Boil the corn in salted water for 5 minutes. Then use a knife to remove the corn from the cob.

Combine all the ingredients for the vinaigrette.

Combine the kale leaves with corn, pomegranate seeds, plums, red onion and cherry tomatoes. Sprinkle with walnuts and pumpkin seeds, feta crumbles and drizzle with the ginger vinaigrette. Stir gently. Enjoy!

https://www.servingdumplings.com/recipes/fast-dishes/very-juicy-kale-salad-with-plums/

Roasted Squash with Apple Salsa

Serves: 4-6 as a side

Ingredients

For the squash:

  • 2 (or more) acorn or delicata squash, seeds and guts removed, sliced ½″ thick

  • Extra-virgin olive oil, for drizzling

  • Honey, for drizzling

  • Sea salt and fresh black pepper

For the salsa (yield about 3 cups):

  • 2 cups diced apple (about 1 large apple)

  • ½ cup scallions, chopped

  • ¼ cup corn kernels (I used frozen)

  • ½ jalapeño pepper, seeded and minced

  • ¼ cup fresh lime juice

  • ¼ cup chopped fresh cilantro

  • Honey, for drizzling

  • Sea salt and fresh black pepper

Instructions

Toss the squash slices with the olive oil, honey, salt and pepper. Roast in a 400 degree oven for 30-40 minutes, until slices are golden brown and the skin has become tender.

Meanwhile, make the salsa: In a medium bowl, mix the apple, scallions, corn, jalapeño, lime juice, cilantro, a drizzle of honey, and pinches of salt and pepper. Taste and adjust seasonings and refrigerate for 30 minutes for the flavors to develop. Serve over the roasted squash slices.

https://www.loveandlemons.com/roasted-squash-apple-salsa/

Maple-Roasted Apples & Plums

Adapted from Cooking with Shelburne Farms

Ingredients

2 pounds apples (about 5-6), sliced

2 pounds plums (about 8), pitted and sliced

1/2 cup pure maple syrup (Grade B/dark amber is best to use here for optimal maple flavor, and don’t even think about using that “pancake syrup” junk — actually, don’t ever use that stuff; there is no comparison!!)

1 teaspoon cinnamon

4 tablespoons butter, cut into 1/4-inch cubes

Directions

Preheat oven to 375 degrees F. Toss together the apples, plums, cinnamon, maple syrup and butter on a large sheet pan or rimmed baking sheet.

Bake for 20-30 minutes, until the apples and plums are tender. Let them cool slightly in the pan, then scoop them into a container with all of the juices that have accumulated.

Serve over yogurt or ice cream, sprinkled with some granola, if you like.

https://eggsonsunday.wordpress.com/2008/09/18/maple-roasted-apples-plums/

Extras

MISO- CURRY DELICATA SQUASH

COOK TIME

45 mins

TOTAL TIME

45 mins

Serves: 2-3

INGREDIENTS

  • 12 oz delicata squash (or about 2 small ones) – can use butternut as a replacement

  • ¼ cup olive oil

  • ¼ cup white miso

  • 1 Tbsp red Thai curry paste

  • 8 ounces extra-firm tofu, cut into small cubes

  • 2-3 medium sweet potatoes, unpeeled, cut into chunks

  • 2 Tbsp fresh lemon juice

  • 1½ cups chopped kale, tough stems removed

  • ⅓ cup pepitas, toasted

  • ⅔ cup chopped fresh cilantro

INSTRUCTIONS

  • Preheat the oven to 400 degrees with a rack in the middle of the oven.

  • Cut the delicata squash in half lengthwise and use a spoon to clear out all the seeds. Cut into ½ inch thick half-moons.

  • In a medium bowl, whisk together olive oil, miso, and curry paste. Combine the tofu, potatoes, and squash in a large bowl with ⅓ cup of the miso-curry paste. Use your hands to toss well, then turn the vegetables onto a rimmed baking sheet, and arrange in a single layer.

  • Roast for 25 to 30 minutes, until everything is tender and browned. Toss once or twice along the way, after things start to brown a bit. Keep a close watch, though; the vegetables can go from browned to burned in a flash.

  • In the meantime, whisk the lemon juice into the remaining miso-curry paste, then stir in the kale until coated. You can also choose to saute the kale first if you prefer.

Toss the roasted vegetables gently with the kale, pepitas, and cilantro. Serve family style in a large bowl or on a platter.

http://www.food-lifebalance.com/2012/06/20/miso-curry-delicata-squash/

Cheese, Black Beans, and Corn-Stuffed Sweet Potatoes with Avocado Crema

INGREDIENTS:

Sweet Potato and Filling

1 medium/large sweet potato

heaping 1/2 cup corn and black bean salsa (I used Trader Joe’s Cowboy Caviar Salsa, or use a similar chunky corn and bean salsa; or use about 1/4 cup cooked/canned black beans and 1/4 cup cooked frozen/canned corn)

salt and pepper, optional and to taste

heaping 1/4 cup shredded cheese blend (Mexican, Pepper Jack, Monterrey, vegan cheese, etc.)

Avocado Crema

1 medium ripe Hass avocado, peeled and de-seeded, reserving a small portion for garnishing

1/4 cup sour cream (or vegan sour cream)

2 tablespoons lime juice (from about medium 1 lime)

pinch salt, to taste

water, if necessary

cilantro, optional for garnishing

DIRECTIONS:

  • Sweet Potato and Filling – Pierce potato with fork a few times before cooking in microwave on high power for about 7 minutes (medium) to 10 minutes (large). Cook until fork tender and done; don’t overcook because potato will be broiled briefly. I micro 1 potato for 7- 10 minutes, and 2 potatoes for about 10-13 minutes. This varies by potato size and micro strength. Alternatively, roast potatoes in a 375F oven for about 45 minutes, or until fork tender and done.

  • While potato is in micro, preheat oven to broiler setting.

  • Remove potato from micro and slice in half lengthwise on a cutting board.

  • Hollow out a center column of each half with a spoon. I don’t remove any flesh, but just redistribute it so the center column is a bit shallower to make room for the filling, and there’s more flesh built up around the edges.

  • Place the halves on a non-stick baking sheet.

  • Evenly divide the corn and bean salsa between each potato half.

  • Optionally add salt and pepper to taste

  • Evenly top each potato half with cheese.

  • Broil for about 3 minutes, or just until cheese begins to melt and is bubbly. Keep a very close eye on them so they don’t burn. Remove from oven and set aside to cool momentarily. While potatoes cool, make the avocado crema.

  • Avocado Crema – In the canister of a food processor or blender (mini food processors work great here), combine most of the avocado (reserving a small portion of chunks or slices for garnishing and set it aside), sour cream, lime juice, salt to taste, and blend until smooth and creamy. If mixture is thick, add water 1 tablespoon at a time until desired consistency is reached. Drizzle avocado creama over potato.

Garnish with reserved avocado and optional cilantro. Potatoes are best enjoyed warm and fresh. Extra avocado crema will keep airtight in the refrigerator for up to 24 hours, noting that some oxidation will occur.

https://www.averiecooks.com/cheese-black-beans-and-corn-stuffed-sweet-potatoes-with-avocado-crema/#

941-378-9036

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