Typical fall recipes can include pumpkin rolls and apple pie. Finding healthier fall recipes packed with nutrition is not as hard as you may think! Plus, there are some incredibly tasty recipes and fall food ideas out there. Think out of the box this fall for tasty and nutritious options.
Healthy Fall Recipes
Butternut Squash, Kale, and Black Bean Quesadillas
Source: CookingLight.com
This is a great dinner alternative to basic quesadillas. Adding kale and squash, which are fall favorites, can bump up the nutritional value and taste.
Ingredients:
- 2 cups pre-chopped peeled butternut squash
- 6 tablespoons water
- 2 cups baby kale
- 1 teaspoon canola oil
- 1/4 teaspoon salt
- 1 cup canned and unsalted black beans, rinsed and drained
- 4 (8-inch) whole wheat flower tortillas
- 6 oz. shredded park-skim mozzarella cheese (about 1.5 cups)
- Cooking spray
Directions:
Heat a skillet over medium heat. Add squash and 6 tablespoons water; cover and cook for 6 minutes. Uncover and stir in kale, oil, and salt; cook for 2 minutes. Remove from heat.
Place 1/2 cup of beans in a bowl; mash. Add remaining 1/2 cup of beans and squash; toss. Divide mixture among tortillas; top evenly with cheese. Fold each in half over filling. Coat tortillas with cooking spray.
Wipe skillet clean; return to medium heat. Add 2 quesadillas; cook 2 minutes on each side. Repeat with remaining quesadillas.
Pumpkin Soup
Source: SparkRecipes.com
Pumpkin is everywhere this time of year. It’s filled with Vitamin A and other key nutrients, giving you a fantastic nutritional boost with great taste.
Ingredients:
- 1 tablespoon butter
- 1 cup onion, chopped
- 3 tablespoons whole wheat flour
- 1/2 teaspoon curry powder
- 1/4 teaspoon cumin
- 1/4 teaspoon ground nutmeg
- 2 garlic cloves, crushed
- 1 cup peeled and cubed sweet potato
- 1/4 teaspoon salt
- 2 (14 oz.) cans of low-sodium chicken broth
- 1 (15. oz.) can of pumpkin
- 1 cup 1% milk
- 1 tablespoon fresh lime juice
Directions:
Melt butter in a Dutch oven or large sauce pan over medium-high heat. Sauté onion for 3-4 minutes, then add flour, curry, garlic, cumin, and nutmeg and sauté for one minute.
Add sweet potatoes, salt, chicken broth, and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
Raise heat to medium, then stir in milk and cook for 5 minutes or until soup is heated through.
Sauteed Pork Chops with Apples
Source: EatingWell.com
How about some fall apples added to a dinner favorite? This is a perfect fall addition to your weekly meal plan.
Ingredients:
Sugar and spice rub:
- 2 tablespoons brown sugar
- 2 teaspoons chili powder
- 1.5 teaspoons kosher salt
- 1.5 teaspoons garlic powder
- 1.5 teaspoons onion powder
- 1.5 teaspoons ground cumin
- 3/4 teaspoons cayenne pepper
- 3/4 teaspoons black pepper
Pork Chops:
- 4 (8 0z.) bone-in porkchops, cut 3/4 inches thick)
- 2 teaspoons canola oil, plus 1 tablespoon, divided
- 1/4 cup dry white wine
- 2 cups thinly sliced Granny Smith apples
- 1/2 cup reduced-sodium chicken broth or chicken stock
- 2 tsp. fresh thyme
Directions:
To prepare sugar and spice rub: In a small bowl, stir together brown sugar, chili powder, salt, garlic powder, onion powder, ground cumin, cayenne pepper and black pepper.
To prepare chops: Trim fat from chops. Brush 2 teaspoons oil over all sides of chops. Sprinkle chops evenly with 1 tablespoon of the rub (reserve the rest for another use); rub in with your fingers. Cover with plastic wrap; chill in refrigerator 1 hour.
Preheat a large skillet over medium-high heat for 2 minutes. Add the remaining 1 tablespoon oil; swirl to lightly coat skillet. Add chops; cook 7 to 10 minutes or until 145 degrees F, turning once. Transfer chops to a warm platter; cover and keep warm.
Remove skillet from heat. Slowly add wine to hot skillet, stirring to scrape up any browned bits from bottom of skillet. Return skillet to heat. Add sliced apples, broth, and 1 thyme sprig. Bring to a boil; reduce heat. Simmer, covered, about 3 minutes or just until apples are tender. Using a slotted spoon, transfer apples to a small bowl; cover and keep warm. Bring broth mixture in skillet to a boil. Boil about 5 minutes or until liquid is reduced by half. Return chops and apples to skillet; heat through. If desired, sprinkle with snipped thyme. Serve immediately.
