5 Recipes for Fall Veggies
By: Sam Russo (Prototype Registered Dietician and Coach)
Fall is in full swing and that means that all the wonderful fall vegetables are ready for harvest. You should be seeing more beets, carrots, and winter squash in your grocery store over the next few months. Each of these are delicious and jam-packed with a wide variety of nutrients. Their peak season is short-lived, so here are some recipe ideas to make the most of the seasonal produce while you can!
- Simple Roasted Brussels Sprouts
The easiest recipe you’ll ever make! Preheat your oven to 450oF. Wash brussels sprouts and cut each sprout in half. Place the cut sprouts on a baking sheet and drizzle liberally with olive oil. Sprinkle with salt, pepper, onion powder, and garlic powder. Mix well and pop the tray in the oven for 20 minutes. Remove and flip the sprouts, then bake for 20 more minutes. Once they are golden brown, serve as a side dish or a delicious snack!
- Spicy Roasted Carrots
Make the following spice mixture: 1 teaspoon salt, 1 teaspoon pepper, 1 teaspoon coriander, 1 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, ¼ teaspoon ginger, ¼ teaspoon cinnamon. Drizzle the carrots with olive oil, then sprinkle some of this spice mix on top (and save the extra for another time). Then, bake these the same way as the brussels sprouts!
- Simple Butternut Squash Soup
Peel butternut squash and chop into 1-2 inch pieces. Spread on a baking sheet, drizzle with olive oil/salt/pepper, and roast until golden brown. In the meantime, dice a medium carrot, 2 stalks of celery, and a medium onion and saute in a large pot. Season with garlic, salt and pepper, rosemary, and thyme, then add the squash to the pot. Add 2-3 cups of chicken or vegetable broth to the pot and blend with an immersion blender. If the soup is too thick, keep adding broth until it is the appropriate consistency. You can also make it creamier by adding a little heavy cream or coconut milk!
- Root Vegetable Hash
Dice sweet potato, parsnips, and turnips, then boil in water for 3-5 minutes, until they become tender. Meanwhile, dice an onion and cook in a pan until translucent. Add the root vegetables and seasonings of your choice to the pan and mix. Then, press the vegetables into one flat layer and cook, undisturbed, for 2 minutes. Stir and repeat 4-5 times, until vegetables begin to brown. Make a well in the center and crack an egg into the well. Cover and let the egg cook for 5-8 minutes, then enjoy!
- Stuffed Acorn Squash
Cut acorn squash in half lengthwise, scoop out the seeds, and roast in the oven (cut side up) for 35-40 minutes. Meanwhile, cook up your favorite grain – rice, quinoa, farro, barley, etc! While squash and grains are cooking, brown some sausage meat in a skillet, then add onions, celery, and diced apple. Season with thyme, allspice, nutmeg, salt, and pepper, then mix with the cooked grains. Spoon the mixture into the cooked squash and top with your favorite cheese, then bake for 10-15 more minutes, or until cheese browns.