Cooking for the Season: Fabulous Fall Finds

Fall is flush with unique flavors! Apples, pears, squash, and cabbage are some of the fruits and vegetables that are plentiful this time of year and make the perfect sides for tasty autumn fare. Add some of the season’s favorite spices like maple, cinnamon, nutmeg, and ginger, and you will be off to a satisfying dish.

This first dish can be served warm or cold, pairs well with many proteins, and adds a splash of color to your fall table. I chose a yellow delicious apple for its tender texture and contrasting color to the brightly colored cabbage.

Braised Red Cabbage with Apples

Ingredients:

2 apples, Macintosh, Yellow Delicious, or Rome varieties

1 red onion

1 carrot shredded

1-pound red cabbage

½ c. water

1/3 c. balsamic vinegar

2 tsp maple syrup

Pinch of cinnamon

Pinch of nutmeg

Directions:

1. Cut onion into julienne slices. 
2. Cut cabbage in half and slice very thin using a French knife.
3. Add 1 T. avocado oil to a Dutch oven and add heat to medium-high.
4. Add onion and cabbage and coat with oil.
5. Add water, vinegar, maple syrup, and spices.
6. Combine well and simmer on low for 15 minutes.
7. Add sliced apples, cover with the cabbage, and simmer until tender.
8. Salt and pepper to taste; sprinkle with additional cinnamon if desired.

Parmesan Crusted Roasted Acorn Squash

Technically, it is a fruit, but with the nutrition profile of a starchy vegetable, acorn squash can be found year-round. It is mostly showcased in the fall. I love to roast acorn squash and let the taste shine through, but grinding fresh herbs and adding parmesan cheese before roasting adds extra crispiness and another dimension of flavor. Slicing the squash in half and then again into semi-circles highlights its unique profile and makes a beautiful addition to your fall table.

Ingredients:

2 acorn squash

1/3 c. grated parmesan

¼. cup fresh chopped parsley

1 tsp sage

1 tsp rosemary

2-3 cloves of garlic, minced

½ tsp kosher salt

½ tsp freshly cracked pepper

2 T olive oil

Directions:

Preheat oven to 400 degrees.

1. Wash acorn squash, cut it in half from top to bottom, and then cut it into ½” semi-circles. 
2. Place the squash into a large bowl and drizzle oil over the squash.
3. Add all of the herbs and salt and pepper, and coat well.
4. Add to a parchment-lined baking sheet and coat with parmesan cheese.
5. Bake for 10-15 minutes or until fork tender and lightly browned.

Roast Pork Chops with Assorted Vegetables

Fall can mean back-to-school and after-school activities. Keep takeout from taking over with easy sheet-pan meals. This sheet-pan meal comes together very quickly! Be sure to keep the ingredients uniform in size to ensure consistency in doneness. Carrots keep it colorful, and adding fingerling potatoes would make an even easier, well-rounded meal. Brussels sprouts and butternut squash can also be used in place of carrots.

Ingredients

4 Bone-in pork chops ½ “ thick- approximately 4-5 oz (Center cut loin or rib chops work well)

1 T. Dijon mustard divided

1/3 c. olive or avocado oil divided

1 T maple syrup

1 pound of butternut squash, washed, peeled, and cut into ½” cubes or carrots, or turnips

3 cloves garlic, minced

½ tsp fresh ginger

2 T. shallots, chopped

½ tsp kosher salt

½ tsp freshly ground black pepper

2 T.  fresh parsley, washed and chopped

Directions:

1. Preheat the oven to 450 degrees
2. Whisk together 2 T. oil, maple syrup, salt, and pepper in a small bowl.
3. Dip pork chops in the bowl and then place on one side of a large baking sheet.
4. Add the butternut squash and 1 T olive oil in a medium bowl. Toss well to coat, then place on the other side of the sheet pan.
5. Sprinkle the minced garlic, ginger, and remaining salt and pepper over everything.
6. Roast 10 minutes, then broil until the pork chops are lightly browned.

Sweet Potato Hash

Not your typical hash, this recipe satisfies many taste buds with sweet and savory notes. I like to keep the skins on the sweet potatoes to add extra texture, flavor, and fiber! Try to dice as uniformly as possible to ensure even doneness. Roast the potatoes and saute the onions, garlic, and shallots separately and bring them all together to finish. This hearty side will complete any meal!

Ingredients:

4 sweet potatoes; washed and diced into ½” cubes

1 medium onion, diced

2 T shallot, diced fine

2 cloves garlic, minced

1 tsp salt

½ tsp freshly cracked pepper

1 T. fresh parsley chopped

1 tsp paprika (not smoked)

Directions:

1.  Toss the sweet potatoes, olive oil, salt, pepper, and paprika in a large bowl.
2. Add to a large casserole dish, then add the garlic, salt, pepper, parsley, and paprika. 
3. Roast for one hour, stir every 10-15 minutes.
4. In a small sauté pan, add 1 tsp of olive oil and sauté the onion for 5 minutes. Then add the garlic and cook for a few minutes more. 
5. Remove the sweet potatoes from the oven and gently combine the garlic and onions with the potatoes.

Try one dish a week over the next month and decide which recipes will make a regular appearance on your dinner table or at your holiday celebration later in the year. Making colorful and fresh fruits and vegetables a part of your eating pattern will keep you on the Path to Wellness!