Fall is an exciting transition between seasons for numerous reasons — from cooler weather and changing leaves to carving pumpkins and getting prepared for the upcoming holidays! It’s also filled with an abundance of seasonal foods and flavor trademarks that are perfect for celebrating this fun-filled time of year.

To celebrate the arrival of this exciting season, we’re bringing you some flavorful, healthy and irresistible fall recipes to try out in your own kitchen. You’ll not only have fresh new foods to use on your journey with weight and health, but you’ll be making the most out of these fun autumnal months!

Add these Fall Recipes to Your Cookbook!

Breakfast – Shelly’s Carrot Cake Ricotta Pancakes

Ingredients:

• 1/2 cup ricotta cheese
• 1 egg, beaten
• 1/4 cup carrot, raw, shredded
• 1 tbsp sugar-free (SF) cheesecake pudding
  mix, dry
• 1 tsp cinnamon
• 1 tbsp sugar-free torani syrup (SF caramel or SF brown sugar cinnamon)
• 3 tbsp multi-grain pancake mix

Directions:

Carrot Cake:

• Mix all ingredients together (I use
  whole-milk ricotta cheese, but if you use
  part skim, be sure to drain first)
• Spray the pan with nonstick spray
• Spoon a dollop of pancake mixture into the pan and pat flat
• Cook on low till golden brown, then flip, pat flat and cook till done
• Serve each pancake with a drizzle of cream cheese topping (see below) or warm SF
  maple syrup. They’re also delicious when left plain!

Cream cheese topping (optional)

• Mix together 2 tablespoons whipped cream cheese and 1 tablespoon SF torani syrup
• Add a dash of cinnamon and a sprinkle of chopped pecans

Note: This recipe makes 8 pancakes. They can be frozen between slices of wax paper, or kept in the fridge for a day or two and reheated (nuke 25 seconds) for breakfast during the week. They are surprisingly good if cold, too! For leftovers, consider eating with SF jam, almond or peanut butter. Wrap them in tin foil for breakfast on-the-go!

Lunch: Shelly’s Quinoa Burger

Ingredients:

• 2 cups cooked red quinoa, cooled
• 2 eggs, beaten
• 2 green onions, finely chopped
• 1/4 cup Parmesan cheese, grated
• 3 tablespoons multi-grain pancake mix
• 1 tbsp dried chives
• 1 tsp garlic powder
• A few twists of black pepper
• Salt to taste
• Canola or olive oil to saute

Directions:

• Cook dry quinoa in broth (1 cup quinoa to 2 cup chicken or mushroom broth, bring to a boil, reduce heat, cover and simmer until no liquid remains — fluff with fork) and allow to cool. These are usually the directions on most packages of quinoa. For taste, I use broth instead of water.
• Mix all the ingredients together. Using a
  1/4 cup measure makes 8″ burger patties.” Place in a pan and flatten slightly. I saute four at a time in a 10″ non-stick pan with a tablespoon of oil on medium heat.
• Cook for about five minutes on one side. Flip once and continue for about five minutes on the other side until golden brown or crispy.

Note: If you have leftovers, you can keep them in the fridge for a few days. To reheat, nuke for one minute, then place under broiler for a few minutes so they will crisp back up. Serve with guacamole or Parmesan yogurt dip (directions below).

For Parmesan yogurt dip: (mix these ingredients well until blended)

• 3 oz. of Greek yogurt, plain
• 1 tbsp Parmesan cheese, grated
• 1/2 tsp Oregano
• salt to taste

Dinner: Shelly’s Black Bean and Butternut Squash Chili 

Ingredients: 

• 1/2 pound ground beef (or turkey)
• 1 yellow onion (chopped)
• 1-2 cloves garlic, chopped fine
• 1 (15 oz.) can black beans, rinsed and drained
• 1 (4 oz.) can mild green chilies, chopped
• 1 cup tomato, diced
• 1 cup butternut squash, cubed and roasted
• 1 1/2 tsp cumin
• Salt to taste
• A few twists of black pepper to taste

Directions: 

• Peel and cube the butternut squash (or buy it already peeled and cubed). Drizzle with a little olive oil and sprinkle with kosher salt. Roast for 40-45 minutes or so at 425 degrees Fahrenheit, stirring once or twice. It’s done when it’s golden and softened. You’ll use 1 cup cooked squash in the chili.
• Saute onions till golden. Add garlic and ground meat, then cook till no pink is seen.
• Add in chilies, beans, tomatoes, cooked squash and seasonings. Simmer on low for 30 minutes until ready.

Note: When finished cooking, serve and top with a dollop of plain Greek yogurt (or sour cream) and a sprinkle of shredded cheese. This is a mild chili, so if you like your chili hot, just use
spicy green chilies or add some hot sauce to taste.

This meal can be made ahead and reheated the next day. Chili always tastes even better the next day when all of the ingredients have gotten a chance to love on one another!

Dessert: Shelly’s Crustless Sweet Potato Pie with Protein Granola Crumble

Ingredients: 

• 1 (15 oz.) can sweet potato puree (canned pumpkin can be subbed)
• 1 cup fat-free evaporated milk
• 2 eggs, beaten
• 1 tsp pumpkin pie seasoning
• 3 tbsp SF vanilla syrup (torani, Davinci)

Directions: 

• Mix together till well-combined. Pour into a Pam-sprayed 11 x 7 1/2 ” Pyrex dish.
• Bake for 15 minutes at 425 degrees Fahrenheit. Then, turn oven down to 350 degrees and bake for 40-45 minutes more or until a knife inserted into the middle comes out clean.
• Chill it for an hour or so.

Note: This is great to make the night before. Cut into squares (I made 24) and top with optional no sugar added whipped cream and spiced chai protein granola crumble (see below).

Shelly’s Spiced Chai Protein Granola Crumble

Ingredients:

• 1/4 cup oatmeal, dry
• 1/4 cup spiced chai protein powder (any protein will do)
• 1/4 cup chopped nuts (I use pecans and almonds)
• 1 tbsp almond butter
• 1 tbsp butter
• 1 tbsp SF vanilla syrup (torani, Davinici)

Directions: 

• Squeeze together with your hands until clumps form. You need to use your hands for this one! Place on a Pam-sprayed, foil-lined cookie sheet. Bake at 350 degrees for 20 minutes.
• Cool, then crumble some on top of pie. I use about half for the pie and save the other half in an airtight container. The Protein Granola Crumble is great on yogurt parfaits, cottage cheese or sweetened (SF syrup, agave, honey, etc.) ricotta cheese for breakfast.

About the Author: 

Michelle Vicari is a 10-year post-operative gastric bypass patient, maintaining her 158-pound weight-loss. Ms. Vicari is well known for her popular blog and Facebook page, The World According to Eggface, where she shares her weight-loss journey and supports individuals on theirs. Ms. Vicari’s healthy recipes and post-bariatric surgery lifestyle tips have been featured on television, in magazines, and numerous hospital newsletters and Web sites. She is a member of the OAC National Board of Directors and is Chair of the OAC Convention Planning Committee.