Fall is a wonderful time of year to enjoy all of nature’s goodies. From apples, squashes, pumpkins and sweet potatoes, the cooking and, especially, the baking potential seems endless. Creating healthy and satisfying food is not only possible with the following recipes, but easy and fun.
BreakfastFor a breakfast option full of fall flavor, try this baked sweet potato oatmeal.
Baked Sweet Potato Oatmeal:
(From Healthy Food for Living)
1 ⅓ cup old fashioned rolled oats
2 tsp brown sugar
2 tsp cinnamon
¼ tsp nutmeg
1 tsp baking powder
Pinch of salt
1 ⅓ cup of milk
1 ⅓ cup sweet potatoes
1 tsp vanilla
Chopped pecans for serving (optional)
Preheat oven to 350 Degrees F. Prepare a small casserole dish for baking.
In a large bowl, mix oats, brown sugar, cinnamon, nutmeg, salt and baking powder. In a separate small bowl, mix milk, sweet potato, eggs and vanilla. Combine all ingredients in large bowl and transfer to baking dish. Bake for 30 minutes or until oatmeal is cooked. Serve warm with chopped pecans.
Lunch~DinnerLook no further than this Butternut Squash Soup recipe for a wholesome meal full of fall flavor.
Butternut Squash Soup
(From Taste of Home)
3 lbs unpeeled butternut squash, halved and seeded
2 unpeeled onions
1 small garlic bulb
¼ cup olive oil
1 tbs fresh minced thyme (2 tsp dried thyme)
3-3 ½ cups low-sodium chicken broth
½ cup plain greek yogurt
3 tbs fresh minced parsley (3 tsp dried parsley)
½ tsp salt
¼ tsp pepper
Preheat oven to 350°.
Cut squash into eight large pieces. Place cut side up in a 15x10x1-in. baking pan. Cut 1/4 in. off tops of onion and garlic bulbs (the end that comes to a closed point).
Place cut side up in baking pans. Brush with oil; sprinkle with thyme. Cover tightly and bake 1-1/2 to 2 hours or until vegetables are very tender. Uncover and let stand until lukewarm.
Remove peel from squash and onions; remove soft garlic from skins. In a large bowl, combine vegetables, broth and cream. Puree in small batches in a blender until smooth; transfer to a large saucepan. Add parsley, salt and pepper; heat through (do not boil). Garnish with thyme if desired. Yield: 8 servings (2 quarts).
DessertFor an apple dessert option that is decadent without breaking the calorie bank, try this Old Fashioned Apple Nut Crisp.
Old Fashioned Apple Nut Crisp
(From Eating Well)
5 medium-large crisp, tart apples, such as McIntosh, Empire, Granny Smith or Cortland, peeled and thinly sliced (about 6 cups)
3 tablespoons granulated sugar
1 tablespoon lemon juice
1 teaspoon ground cinnamon, divided
2/3 cup whole wheat flour
1/2 cup old fashioned rolled oats
1/2 cup packed light brown sugar
2 tablespoons butter, cut into small pieces
2 tablespoons canola oil
2 tablespoons frozen apple juice concentrate, thawed
1/3 cup coarsely chopped hazelnuts, or walnuts
Preheat oven to 375°F. Coat an 8-inch square (or 2-quart) deep baking dish with cooking spray.
Combine apples with granulated sugar (or Splenda), lemon juice and 1/2 teaspoon cinnamon in a large bowl. Toss to mix. Transfer to the prepared baking dish, cover with foil and bake for 30 minutes.
Meanwhile, combine whole-wheat flour, oats, brown sugar and the remaining 1/2 teaspoon cinnamon in a medium bowl. Mix to blend. Using your fingers (or a fork or pastry blender), cut in butter until evenly distributed and there are no chunks. Stir in oil, apple juice concentrate and nuts; toss well until evenly moistened and clumpy.
Remove the foil from the baking dish and scatter the topping evenly over the apples. Bake uncovered until the topping has browned and the fruit is soft and bubbling, about 30 minutes more. Let cool for at least 15 minutes before serving.