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
Preheat oven to 400 degrees
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 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
In a large skillet, heat olive oil over medium-high heat.
Add sweet potatoes, onion, corn, salt, smoked paprika and cayenne. Cover pan and sauté veggies until softened, stirring occasionally, about 5-6 minutes.
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
In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).
Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.
Add enough rice milk to cover vegetables.
Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.
Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.
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