This time of year offers an abundance of fresh produce, perfect for creating healthy, delicious meals. Here are some wholesome fall recipes that not only celebrate the season but nourish the body and soul.
1. Butternut Squash Soup
This velvety soup is a fall classic, brimming with vitamins and minerals.
Ingredients:
1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1/2 tsp nutmeg
Salt and pepper to taste
1 tbsp olive oil
Optional: a swirl of coconut milk or a sprinkle of pumpkin seeds for garnish
Instructions:
In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until translucent.
Add cubed butternut squash, cumin, nutmeg, salt, and pepper. Cook for 5-7 minutes.
Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 20 minutes.
Blend the soup until smooth, then return it to the pot. Adjust seasoning as needed and serve warm, garnished with coconut milk or pumpkin seeds.
2. Quinoa and Roasted Vegetable Salad
This hearty salad is packed with protein and fiber, making it a perfect lunch or dinner option.
Ingredients:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 red bell pepper, diced
1 zucchini, diced
1 cup Brussels sprouts, halved
1 red onion, sliced
2 tbsp olive oil
1 tsp dried oregano
Salt and pepper to taste
1/4 cup feta cheese (optional)
Fresh parsley for garnish
Instructions:
Preheat the oven to 400°F (200°C). Toss the diced vegetables with olive oil, oregano, salt, and pepper on a baking sheet. Roast for 25-30 minutes until tender.
Meanwhile, cook the quinoa by combining it with water or broth in a saucepan. Bring to a boil, then reduce to a simmer and cover for about 15 minutes, or until all liquid is absorbed.
In a large bowl, combine the cooked quinoa and roasted vegetables. Add feta cheese and parsley, and mix well. Serve warm or chilled.
3. Apple Cinnamon Oatmeal
Start your fall mornings with a warm bowl of oatmeal, infused with the flavors of the season.
Ingredients:
1 cup rolled oats
2 cups almond milk (or any milk of your choice)
1 apple, diced
1 tsp cinnamon
1 tbsp maple syrup (optional)
Handful of walnuts or almonds, chopped
Optional: a sprinkle of chia seeds or flaxseeds
Instructions:
In a saucepan, combine the oats, almond milk, diced apple, and cinnamon. Bring to a boil, then reduce to a simmer.
Cook for 5-7 minutes, stirring occasionally until the oats are creamy and the apples are tender.
Sweeten with maple syrup if desired, and top with nuts and seeds for added texture and nutrition.
4. Pumpkin Chili
Warm up with this hearty pumpkin chili, which is as nutritious as it is delicious.
Ingredients:
1 can (15 oz) pumpkin puree
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (14 oz) diced tomatoes
1 onion, chopped
2 cloves garlic, minced
2 cups vegetable broth
1 tbsp chili powder
1 tsp cumin
Salt and pepper to taste
Optional toppings: avocado, cilantro, or Greek yogurt
Instructions:
In a large pot, sauté onion and garlic until fragrant. Add the chili powder and cumin, cooking for another minute.
Stir in pumpkin puree, beans, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 30 minutes.
Season with salt and pepper, and serve with your favorite toppings.
These healthy fall recipes not only celebrate the season’s bounty but also provide nourishing options to keep you energized as the days grow shorter. Incorporate these dishes into your meal planning to enjoy the flavors of fall while maintaining a balanced diet. Happy cooking!
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