This Week's Healthy Fall Recipes

October 19, 2019

Can't wait to try out these delicious healthy recipes for this week's basket. 

 

Meal 1

 

 

Autumn Cobb Salad

Remember all these ingredients are “optional”  Add, subtract, or substitute as desired.  Got corn? Zucchini? Pears or peaches? Any of these flavor makers would pair swimmingly with what we have going on here.

 

The purpose of this salad is to make all the ingredients at one time, and then combine them into delicious ready to eat meals throughout the week.  Simply bag individual portions and toss together with your already chopped and portioned salad greens when ready to eat. The only last minute additions will be slicing your apple and avocado.

Ingredients

1/2 acorn squash seeded and peeled then cut into 3/4-inch pieces

1/2 small butternut squash seeded and peeled then cut into 1/2-inch pieces

1 tablespoon olive oil or vegetable oil

kosher salt and freshly ground black pepper

 

2 tablespoons light brown sugar

1 cup walnut halves

 

1/2 cup vegetable oil

1/3 cup spiced apple cider

2 teaspoons Dijon mustard

 

6 cups mixed salad greens such as romaine, radicchio and arugula

4 sliced cooked bacon chopped

3 hard boiled eggs sliced

1 baked chicken breast chopped

 

1 stalk celery chopped

1 avocado peeled and pitted then thinly sliced

1 apple such as Gala or honey crisp cored and thinly sliced

3/4 cup white cheddar cheese chopped

1/2 cup dried cherries or cranberries

Instructions

Preheat the oven to 425 degrees F.

Place the acorn squash on one side of a baking sheet lined with aluminum foil and the butternut squash on the other side of the baking sheet. Drizzle with olive oil or vegetable oil and season with kosher salt and freshly ground black pepper. Roast for 20-25 minutes or until the squash is tender. Let cool completely.

Meanwhile, stir together 1 1/2 tablespoons water and the brown sugar in a non-stick pan and bring to a boil. Cook until the mixture slightly thickens then add the walnuts and cook for about 3-5 minutes or until the sauce reduces and the nuts become fragrant. Transfer to a piece of parchment paper and sprinkle with kosher salt. Separate the nuts with a fork and cool.

In a small jar, combine the vegetable oil, spiced apple cider, Dijon mustard and season with kosher salt and pepper. Shake the jar until well combined and emulsified. Taste for seasoning and add more apple cider to taste.

In a large bowl, add the salad greens. Top with rows of bacon, hard boiled egg, chicken, celery, avocado, apple, cheddar cheese, dried cherries and candied walnuts. Drizzle with the vinaigrette and serve.

https://www.foodiecrush.com/autumn-cobb-salad/   

 

Beet Salad with Feta, Cucumbers, and Dill

 

This Beet Salad with Feta, Cucumbers, and Dill takes only 10 minutes to make and is packed with sweet, salty, and tangy flavors. You can use roasted or canned beets for this easy vegetarian side.

Prep Time10 mins

Total Time10 mins

Cuisine: Mediterranean

Servings: 4 servings

Calories: 208kcal

Author: Elizabeth Lindemann

Ingredients

1 tablespoon lemon juice

1/2 teaspoon kosher salt

3 tablespoons extra-virgin olive oil

2 cups roasted beets cut into roughly 1/2" pieces (about 2 large beets)

1 medium cucumber seeded, halved, and thinly sliced

4 oz. feta cheese crumbled

1/4 cup fresh dill roughly chopped

Instructions

Roast beets wrapped in foil with 1 tablespoon of olive oil at 400 degrees for 45-60 minutes, depending on how big they are, then peel them once they are cool enough to handle (the skin will come right off). You can also cook them in your slow cooker or instant pot.

To make the dressing: In a small bowl or measuring cup, whisk the lemon juice (1 tablespoon) and kosher salt (1/2 teaspoon) together until the salt is dissolved. Drizzle the extra-virgin olive oil (3 tablespoons) gradually, whisking as you go, in order to incorporate all the ingredients completely.

Place the sliced beets in a large bowl. Add half the dressing to the bowl and mix together. Let sit while you prep the remaining ingredients.

Just before serving, add the cucumber, feta cheese, fresh dill and remaining dressing to the bowl and toss together.

Notes

If you like, you can reserve a little of each ingredient to top the salad on a serving platter so everything isn't bright pink (if you are using red beets).

Red wine vinegar or balsamic vinegar can be substituted for the lemon juice, if you prefer.

 

 

Apple Pear cobbler (paleo & vegan)

 

Prep Time: 15 minutes

Cook Time: 60 minutes

Yield: 6 

Cuisine: Grain-Free, Vegan, Paleo, Gluten-Free

This is a healthy, grain-free version of a comforting Apple Pear Cobbler. This is a healthy dessert that everyone will love!

 I’m partial to using Honeycrisp apples, because they are crisp and tart and pair wonderfully with the sweetness from the other ingredients. 

 

INGREDIENTS

For the fruit base:

3 large sweet red apples, such as Fuji, Honeycrisp, or Gala

2 medium pears

1 tablespoon freshly-squeeze lemon juice (from about ½ of a medium lemon)

2 tablespoons, raisins

For the crumble:

¾ cup cassava flour, or your favorite gluten-free flour (tapioca, almond, arrowroot, rice, chickpea, cornstarch)

¼ teaspoon baking powder

½ teaspoon ground cinnamon

½ teaspoon vanilla extract

¼ cup maple syrup

3 tablespoons coconut oil, melted

 

Extra ingredients:

Non-stick cooking spray

1 container of dairy-free vanilla yogurt (optional, for topping)

https://www.cleaneatingkitchen.com/apple-pear-cobbler-gluten-free-vegan/

 

 

INSTRUCTIONS

Preheat your oven to 375°F.

Spray a 8”x 8” baking dish with non-stick cooking spray and set aside.

Chop the apples and pears into bite-sized pieces and place in a medium mixing bowl. Stir the lemon juice and raisins with the chopped apple and pear and pour into the baking dish.

Cover the baking dish with foil and place in the oven for 30 minutes.

While the fruit is baking, make the crumble topping.

Combine the cassava flour, baking powder, cinnamon, maple syrup, vanilla extract, and coconut oil in a medium mixing bowl.

Use your fingers to mix the ingredients together to form the crumb topping.

Carefully remove the baking dish from the oven and dollop the crumb topping on top.

Place the baking dish back in the oven, uncovered, for another 30 minutes.

Serve hot, with about 2 tablespoons of your favorite dairy-free vanilla yogurt for each serving.

 

 

Mango Banana Smoothie Bowl

Step by Step and Video instructions to make Healthy Mango Banana Smoothie Bowl Recipe which is a delicious and healthy option to serve for breakfast.

 Course Breakfast

 Prep Time 10 minutes

 Cook Time 5 minutes

 Total Time 15 minutes

 Calories 139 kcal

 Author Neha Mathur

 

Ingredients

1 and 1/2 cup Mango Peeled, cubed and frozen

1/2 cup Banana Peeled and frozen

1/4 cup Yogurt

1/4 cup Low Fat Milk

1/4 cup Coconut Milk

For the topping

Mango Slices

Banana Slices

Blueberries

Coconut Flakes

Chai Seeds

 

Instructions

Add mango, banana, yogurt, milk and coconut water in a blender.

Blend until smooth.

Pour the smoothie in serving bowl.

Garnish with mango slices, banana slices, blueberries, coconut flakes and chia seeds.

Serve immediately.

YouTube Video  https://www.youtube.com/watch?time_continue=2&v=PQ7MMyNCF4k 

https://www.whiskaffair.com/healthy-mango-banana-smoothie-bowl-recipe/   

 

 

 

Meal 2

 

Roasted Beets

Recipe courtesy of Ina Garten

Show: Barefoot Contessa | Episode: Market Day

Level:Easy

Total:55 min

Prep:15 min

Cook:40 min

  Yield:6 servings

  Level:Easy

 

Ingredients

12 beets

3 tablespoons good olive oil

1 1/2 teaspoons fresh thyme leaves, minced

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

2 tablespoons raspberry vinegar

Juice of 1 large orange

 

Directions

Preheat the oven to 400 degrees.

Remove the tops and the roots of the beets and peel each one with a vegetable peeler. Cut the beets in 1 1/2-inch chunks. (Small beets can be halved, medium ones cut in quarters, and large beets cut in eighths.)

Place the cut beets on a baking sheet and toss with the olive oil, thyme leaves, salt, and pepper. Roast for 35 to 40 minutes, turning once or twice with a spatula, until the beets are tender. Remove from the oven and immediately toss with the vinegar and orange juice. Sprinkle with salt and pepper and serve warm.

https://www.foodnetwork.com/recipes/ina-garten/roasted-beets-recipe-1925366.recipePrint  

 

 

5 Ingredient Baked Chicken and Sweet Potatoes for Two

 

Top of Form

Bottom of Form

PREP TIME5 minutes

COOK TIME30 minutes

TOTAL TIME35 minutes

 

Ingredients

8 oz chicken breast (cut in half, or two small chicken breasts)

1 large sweet potato, peeled and cubed

1 tablespoon extra virgin olive oil

1/2 teaspoon garam masala

1/2 teaspoon garlic salt

 

Instructions

  Preheat oven to 400.

  Place chicken breast halves in a small baking dish, then add in the sweet potato cubes.

  Drizzle olive oil over the chicken and sweet potato and sprinkle the garam masala and garlic salt over the chicken and sweet potatoes.

  Bake for 15 minutes, then remove from oven and flip the chicken breasts and move around the sweet potatoes. Bake for an additional 10-15 minutes (or until the potatoes are easily poked with a fork and the chicken is cooked through), then remove from oven and serve.

 

https://sweetphi.com/5-ingredient-baked-chicken-and-sweet-potatoes-for-two/

 

 

 

 

Honeycrisp Apple Crisp (healthy & gluten-free)

Healthy enough for breakfast and delicious enough for dessert, this versatile recipe can be tossed together quickly and modified by season or according to taste.

Yields 4-6 servings.

 

INGREDIENTS

4-5 cups apples, peeled, cored, and diced*

1 cup old-fashioned oats

1/3 cup finely chopped raw pecans

1/2 cup almond meal** (or all purpose Flour in not Gluten Free)

1/4 cup melted coconut oil (may substitute a fruity olive oil or melted butter)

1/4 cup pure maple syrup

1/2 teaspoon cinnamon

1/2 teaspoon kosher salt

Optional toppings: whipped cream, vanilla ice cream, or yogurt

 

INSTRUCTIONS

Preheat the oven to 350 degrees F, and lightly grease an 8-inch square pan or a 9-inch round cake pan.

Add the apples to the prepared dish.

In a medium bowl, combine the oats, pecans, almond meal, melted coconut oil, maple syrup, cinnamon, and salt. Toss to thoroughly combine, and then evenly distribute the topping over the apples.

Bake for 35 to 40 minutes, or until the fruit is tender and the topping is golden. Serve hot or at room temperature, plain or with one of the optional toppings. Cover and refrigerate any leftovers; they may be reheated or enjoyed cold.

 

NOTES

*Though apples are often sliced or chopped for apple crisp, I like to dice them. Smaller pieces seem to better meld with the delicious topping. If you prefer a higher crumble-to-fruit ratio, use the lower amount of fruit and vice-versa.

**The more finely ground almond flour will absolutely work in this recipe, but the coarser meal is well suited to rustic dishes such as apple crisp. If not concerned about gluten, you may substitute all-purpose flour.

More options: Feel free to vary the nuts, add a handful of tart cranberries or sweet blueberries–or make an all-berry or peach crisp according to season. Out of season, frozen berries or peaches may be used, although they will likely be less sweet. If using, consider tossing them with honey, maple syrup, or sugar to taste.

https://fountainavenuekitchen.com/healthy-honeycrisp-apple-crisp/ 

 

 

Apple Smoothie Recipe

 

This creamy apple smoothie tastes like apple pie.

PREP TIME10 minutes

TOTAL TIME10 minutes

Ingredients

2 apples

2 Tablespoon walnuts

1 teaspoon cinnamon

1 pinch nutmug

1/2 cup almond milk

6 ice cubes

Instructions

Core the apples.

Add the apples, walnuts, cinnamon, nutmeg, almond milk and ice to a blender and blend.

https://www.upstateramblings.com/wp-json/mv-create/v1/creations/335/print 

 

 

 

Meal 3

 

 

 

Salmon with Cucumber–Yogurt Sauce and Carrot Salad

INGREDIENTS

Cucumber-Yogurt Sauce

½ cup plain Greek yogurt

1 small garlic clove, grated

1 tablespoon finely grated lemon zest

1 tablespoon fresh lemon juice

1 cucumber, peeled, thinly sliced

Fine sea salt, freshly ground black pepper

 

Carrot Salad

½ teaspoon cumin seeds

¼ teaspoon ground turmeric

1 large carrot, shredded

1½ tablespoons chopped cilantro

1 tablespoon olive oil

1 tablespoon fresh lemon juice, plus more

Fine sea salt, freshly ground black pepper

 

Salmon and Assembly

1½ pounds salmon, preferably wild-caught sockeye or king, skin on, cut into 5 fillets

Fine sea salt, freshly ground black pepper

1 tablespoon neutral oil, such as canola or grapeseed, plus more for drizzling

Flaky sea salt

 

RECIPE PREPARATION

Cucumber-Yogurt Sauce

Combine yogurt, garlic, lemon zest, and lemon juice in a medium bowl. Fold in cucumber and season with fine sea salt and pepper.

Do Ahead: Sauce without cucumber can be made up to 1 day ahead; store in an airtight container and chill.

 

Carrot Salad

Toast cumin seeds in a small dry skillet over medium heat, about 1 minute. Add turmeric for the last 15–20 seconds and toast until fragrant. Combine toasted spices, carrot, cilantro, oil, and 1 Tbsp. lemon juice in a medium bowl. Toss and season with fine sea salt, pepper, and lemon juice.

Do Ahead: Carrot salad can be made up to 8 hours ahead; store in an airtight container and chill.

 

Salmon and Assembly

Season salmon with fine sea salt and pepper. Heat 1 Tbsp. neutral oil in a large ovenproof skillet over medium-high. Cook salmon, skin side down, undisturbed, until salmon skin is crisped and browned, 3–4 minutes. Gently turn fillets and cook until salmon is just opaque at the center, 1–2 minutes for medium rare.

 

Divide fillets among plates, skin side up, and serve with cucumber-yogurt sauce and carrot salad. Drizzle with neutral oil and sprinkle with flaky sea salt.

https://www.bonappetit.com/recipe/salmon-with-cucumber-yogurt-sauce-and-carrot-salad 

 

 

 

Baked Sweet Potatoes and Acorn Squash

This is not the cloying, candylike sweet potato side dish that is so often topped with marshmallows. Here, the vegetable's distinctive, mellow sweetness (as well as that of the acorn squash) is augmented by hints of brown sugar and nutmeg, so that the ingredients speak for themselves.

YIELD

Makes 8 servings

ACTIVE TIME

20 min

TOTAL TIME

1 1/4 hr

INGREDIENTS

PREPARATION

 

Preheat oven to 375°F with racks in upper and lower thirds.

Toss sweet potatoes and squash with butter, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Divide between two 17-by 11-inch 4-sided sheet pans. Bake, switching position of pans halfway through, 25 minutes.

Stir together brown sugar and nutmeg. Turn vegetable slices and sprinkle evenly with sugar mixture. Bake until golden and tender, 35 to 40 minutes more.

Cooks' note:

Vegetables can be baked 1 day ahead and chilled. Reheat in a baking dish, covered, in oven.

 

2 large sweet potatoes (1 3/4 pounds total), peeled and sliced crosswise 1/2 inch thick

1 large acorn squash (3 to 3 1/2 pounds), halved lengthwise, seeded, and sliced crosswise 1/2 inch thick

3 tablespoons unsalted butter, melted

1/2 cup packed light brown sugar

1 teaspoon grated nutmeg

https://www.epicurious.com/recipes/food/views/brown-sugar-baked-sweet-potatoes-and-acorn-squash-356070

 

 

 

Mango Pear Salad

This easy mango pear salad is the perfect holiday recipe. ($.77 per serving)

CourseAppetizer

CuisineAmerican

KeywordSalad

Prep Time10 minutes

Total Time10 minutes

Servings6

AuthorAnnemarie Rossi

Ingredients

8 cups chopped greens loosely packed (1/2 medium head of lettuce)

1 mango chopped

1 pear chopped (and peeled if desired)

1/2 cup pomegranate seeds from 1/2 a pomegranate

1/2 cup almonds

Instructions

Place the greens in a large salad bowl.

Add the remaining ingredients and toss.

Dress this salad with citrus vinaigrette or another dressing of your choice. If you won't be eating the whole salad at one sitting, only dress the portion you'll be eating.

https://realfoodrealdeals.com/mango-pear-salad/

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