Autumn Salad with Figs

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As the fall season approaches, healthful salads are a great side item on days where you may be eating heavier festive foods that can cause a carbohydrate and fat dump, leaving you sluggish and ready for a nap. Avoid that feeling by creating a healthy side dish to go along with foods that might be richer in flavors, higher in fat, and packed full of carbs. Figs and pomegranate seeds are the stars of this dish. High in fiber and rich in antioxidants, this salad is perfect addition to any menu. And always fill up on the salad goodness first (a little tip)!

Ingredients

¼ cup olive oil
2 tbsp apple cider vinegar
1 tbsp maple syrupor local honey
1 tbsp whole-grain mustard
½ cup feta cheese crumbled
2 cups mixed greens
½ cup pomegranate seeds
4 fresh figscut into wedges
Celtic sea salt to taste
fresh cracked black pepperto taste

Directions

In a mason jar with lid, pour oil, vinegar, maple syrup and mustard and seal with a lid. Shake to incorporate and set aside.

Arrange the greens on a platter. Top with figs, pomegranate seeds and feta cheese crumbles and lightly pour half of the dressing over the top and serve.

Autumn Roasted Root Veggies

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In the fall, the finest root vegetables hit the market, and the oven is your best ally for preparing them. Roasting these veggies imparts a distinct flavor and texture, preserving their nutritional value, including essential vitamins, minerals, and fiber. Plus, the delightful aroma filling your home as they near perfection is your cue that it’s time to savor them!

Ingredients

2 turnips
2 russet potatoes
2 sweet potatoes
3 medium carrotsif you can find the assorted color variations, use these; they're beautiful
4 red beets
2 yellow onions
4 radishes
2 tbsp olive oil
zest of 1 orange
4 tbsp orange juicefresh squeezed
2 tbsp ginger; gratedok to leave the skin on for extra nutrients
2 tbsp turmeric; gratedok to leave the skin on for extra nutrients
2 cloves garlic; grated
1 tsp ground coriander
½ tsp salt
½ tsp pepper
½ cup fresh parsley leavesfinely chopped for garnish
NOTE: if you want to sweeten this dish up a bit more, add 1-2 tbsp maple syrup or honey.

Directions

Preheat the oven to 350 F.

Clean all vegetables and chop everything into 1-2 inch cubes. For smaller items, you can cut them into halves.

Place all veggies in a large bowl and add olive oil, orange juice, zest, turmeric, ginger, garlic, coriander, and salt and pepper. Toss together to coat root veggies well.

Use two baking sheets and line with parchment paper. Spread the vegetables in a single layer and roast for 35 Minutes, flipping the veggies over about half way through or 20 Minutes into the roasting process.

Place veggies in a large serving dish and top with the parsley flakes. If you choose to add honey or maple syrup, you can drizzle over the top and serve immediately.

Grilled Miso Glazed Bok Choy

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This Grilled Miso Glazed Bok Choy is absolutely delicious and easy to make. Bok choy is full of fiber, vitamins, minerals, and other nutrients that make it a beneficial addition to your diet.

Ingredients

3 baby bok choysliced in half lengthwise
1 tbsp yellow miso paste
1 tbsp maple syrup
1 tsp rice vinegar
1 tsp sesame oil
1 tsp sesame seedsgarnish

Directions

In a small bowl add the dressing ingredients and mix to incorporate. Brush half the mixture over the cut-side bok choy.

Heat your grill on medium heat (or use a cast iron pan).

Place bok choy cut-side down and sear for 2 minutes. Flip to the other side and brush the remainder of the glaze and sear for 1 minute.

Remove and organize on a serving dish and sprinkle with sesame seeds and serve alongside your favorite protein and brown rice (you can use white rice if you prefer).

Mexican Street Corn Salad

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Celebrate this classic recipe with an easy, at-home version. This spicy, tangy side dish saves a little time and is just as tasty.

Ingredients

2 tbsp extra-virgin olive oil
6 cups frozen sweet corndefrosted and drained
4 tbsp mayonnaise
3 tbsp fresh lime juiceplus extra lime slices for garnish
2 tsp chile powder
½ tsp ground coriander
½ tsp ground cumin
1 tsp saltto taste
1 cup Cotija cheesefinely crumbled
½ cup chopped fresh cilantro leaves

Directions

Place a skillet over medium-high heat. Add olive oil to pan. Add corn and spread evenly over the skillet and cook (do not stir) until you begin to see a char on the corn kernels. About 5 minutes.

In a medium-large bowl add mayonnaise, lime juice, spices and salt and stir to combine.

Add corn from the pan, still warm, and incorporate with dressing. Add chopped cilantro and lightly toss. Place mixture in a nice serving dish and top with Cotija cheese crumbles, and garnish with lime wedges.

Serve warm and enjoy!

Butternut Squash Ravioli

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Loaded with fiber, vitamins, and minerals, butternut squash makes a great addition to many staple recipes. Both tasty and beautiful to look at, this ravioli will definitely be a hit on any table.

Ingredients

Squash filling
2 cups butternut squashpeeled and chopped
½ cup onionchopped
5 cloves garlicpeeled
1 tbsp sagefinely chopped
nutmeg
saltto taste
black pepperto taste
1 tbsp maple syrupor honey
2 oz parmesan cheesegrated
Fresh pasta
2 cups flour
4 eggs
1 tbsp olive oil
Brown butter sauce
2 tbsp lemon juicefresh squeezed
1 tbsp sage leavessliced into thin ribbon strips
5 tbsp unsalted butter
saltpepper
½ cup pecanstoasted
1 oz parmesan cheesegrated

Directions

Preheat oven to 400 degrees F.

Line a baking sheet with parchment paper and add squash, maple syrup, nutmeg, onion, garlic, oil, salt and pepper and toss to incorporate all ingredients. Bake in single layer until squash is tender and golden brown, about 30 Minutes.

Make the dough

Add flour, eggs and oil to a food processor and pulse until dough comes together into a large ball and holds together. Remove dough and wrap in plastic wrap and place in refrigerator to rest for 30 Minutes.

Make the filling

Rinse the food processor bowl and add all roasted ingredients along with the sage and parmesan cheese. Pulse together until smooth and set aside to cool.

Remove the dough from the plastic wrap and cut 2 oz of dough from the ball and roll out into a large, wide thin sheet of pasta; the length of an ice cube tray. Make sure to lightly dust both sides with flour as you roll out dough to avoid any sticking. Using the ice cube tray, place a pasta sheet over the top of the tray and press the dough down gently into each of the holes (do not tear). Fill each hole with a tbsp. of the squash filling until all holes are filled. Place a second sheet on top of the ice cube tray and press down on all sides of the ravioli. Flip the ice cube tray over to release the pasta and using the tip of a fork, gently press the ends all the way around to seal each ravioli.

Cooking the ravioli

To make the ravioli, add salt and pepper to boiling water. Place a few raviolis into the boiling water and cook until the raviolis float to the top and firm up, about 2-3 minutes. Gentle use a slotted spoon and scoop ravioli out and drizzle with a little olive oil and place on a baking sheet. Repeat steps until everything is cooked.

Making the sauce

Place a sauce pan on medium heat and gently toast the pecans, about 3 minutes. Add the unsalted butter, sage leaves, salt and pepper to taste. Cook until the butter browns and the sage is fried and crispy. Add parmesan cheese to thicken up the sauce and make it creamy. Turn off the heat and add the lemon juice.

To plate

Place the ravioli into the pan and gently toss to coat the pasta. Pour contents out onto serving dish and top with grated parmesan cheese.

Pumpkin Gnocchi

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Soft and pillowy, these dumplings are beautiful served alongside your favorite protein. And because they contain pumpkin, you get extra vitamins, minerals and fiber.

Ingredients

21 oz fresh pumpkin purée
14 oz russet potatoes; mashedor yukon gold
2 cups flouruse gluten free flour blend if desired
1 tsp Celtic sea salt
nutmeg
1 tbsp olive oil

Directions

Add pumpkin purée, mashed potatoes, flour, salt and nutmeg to a bowl. Mix to incorporate ingredients using a spatula. Gently knead dough with your hands to smooth out any lumps. Do not over mix dough as it will become tough. Add a little extra flour at a time if needed to hold the dough together.

Cut the dough into 4 quarters. Roll each piece into a rope, then cut into 1 inch bites. Dust gnocchi with a little flower and then press one gnocchi at a time over the backside of a fork or gnocchi board if you have one. Arrange in a single layer on a lightly floured tray.

Bring a large pot of water to a boil. Drop in a handful of gnocchi at a time and cook for about 4 minutes. Remove with a slotted spoon and toss with olive oil, Celtic sea salt, and fresh cracked pepper to taste. Once all gnocchi is cooked, pour onto a serving platter and garnish with finely chopped parsley leaves and enjoy.

Sweet Potato Tots

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Craving a healthy twist on comfort food? Try these crispy, golden sweet potato tots—packed with flavor, easy to make, and perfect for any meal or snack!

Ingredients

1 ¾ cups mashed sweet potatoes
1 tbsp flaxseed oil
2 tbsp water
1 small yellow oniongrated
3 garlic clovesminced
1 cup panko bread crumbs
¾ tsp salt
black pepperto taste

Directions

Preheat oven to 400 degrees F.

Grab a baking tray and line with parchment paper.

Place the sweet potatoes on the baking tray and bake for 30 minutes or until fully cooked through. Remove from oven and cool down for 10 minutes before handling them.

Slice the sweet potatoes in half and scoop out the contents, discarding the skin.

Add the flesh to a large mixing bowl. Let sit for 5 minutes until cool enough to handle.

Use the same baking tray and add another piece of parchment paper to it (if needed or use original one to reduce waste).

Use a bowl and add all ingredients and incorporate until well mixed. Use a small spoon to create ‘tot like’ shapes with the palm of your hand.

Place tots on baking tray. Bake at 400 degrees F for 25 Minutes or until outside is crispy and slightly golden brown.

Serve hot with your favorite dipping sauce.

Roasted Brussel Sprouts with Butternut Squash and Walnuts

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If your looking for a decadent side dish that is just as beautiful as it is nutritious, this recipe is sure to capture all that and more. High in fiber, protein and packed full of vitamins and minerals, this dish is not only tasty, but healthful.

Ingredients

Roasted Brussels Sprouts
3 cups Brussels sproutsends trimmed and outer leaves removed
3 tbsp olive oil
¼ tsp Celtic sea salt
Roasted Butternut Squash
1 ½ lbs butternut squashpeeled, seeded and cut in 1 inch cubes
2 tbsp olive oil
4 tbsp maple syrup, dividedcan also use local honey or agave nectar
½ tsp ground cinnamon
¼ tsp ground ginger
Other ingredients
2 cups walnuts
1 cup dried cranberries

Directions

Roasting Brussels sprouts

Preheat oven to 400F degrees. Lightly grease 2 parchment lined baking sheets with olive oil spray.

Rinse the sprouts, trim ends and remove the outer leaves. Slice in half. In medium bowl, combine olive oil, sprouts and Celtic sea salt to taste. Place contents onto lined baking sheet and roast for 25 Minutes. During the last 10 minutes of roasting, turn the sprouts over to roast other side.

Roasting butternut squash

Preheat oven to 400F degrees. Lightly grease 2 parchment lined baking sheets with olive oil spray.

Rinse and dry butternut squash. Peel, slice in half and remove the seeds and their contents. Cut into 1 inch cubes. In medium bowl, combine olive oil, squash, maple syrup, cinnamon, ginger and Celtic sea salt to taste. Place contents onto lined baking sheet and roast for 25 Minutes. During the last 10 minutes of roasting, turn the sprouts over to roast other side.

Toasting walnuts

Toast whole walnuts in a pre-headed oven set to 350F degrees. and add parchment paper to a baking sheet.

Toast walnuts for about 5 minutes until they reach a dark color and you can smell the nutty flavors. You’ll want to keep an eye on the walnuts as they roast – they can burn fast.

In a large bowl, add sprouts, squash, walnuts and cranberries and mix to combine. Pour mixture onto a serving plate and enjoy!

Black Bean and Rice Salad

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This cold salad is perfect for any hot day! Packed with protein, high in fiber and delicious flavors that will rock your taste buds. Make this dish ahead of time and keep refrigerated until it’s time to serve.

Ingredients

½ cup white onion finely chopped
½ cup red bell pepperfinely chopped
1 cup cooked brown or white ricecooked and cooled
15 oz black beansdrained and rinsed
¼ cup fresh squeezed lemon juice
½ tsp mustard powder
2 cloves garlicgrated or finely chopped
½ tsp saltto taste
¼ tsp black pepperto taste
2 tbsp vegetable oil

Directions

In a mixing bowl, stir in onion, red pepper, rice and beans.

Grab a mason jar and add lemon juice, dry mustard, garlic, salt, pepper, and vegetable oil. Put lid on tight and shake until dressing is fully incorporated.

Pour dressing over salad mixture and lightly toss. Place a lid on salad and chill for at least an hour before serving.

Honey Roasted Root Vegetables by Stephanie Olzinski, RDN, Nutrition Supervisor

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While taking various supplements might be needed for additional nutritional support, one of the best ways to consume these vitamins and minerals is by roasting them in the oven. Locking in those nutrients and bringing out the natural sweetness of these root veggies lends an amazing aroma in your home as well as they make a great side dish, snack or appetizer.

Ingredients

3 large carrots
2 large sweet potatoes
2 large beets
1 parsnip
1 turnip
6 garlic cloves
¼ tsp nutmeg
1 tsp cinnamon
¼ tsp thyme
½ tsp black pepper
¼ cup olive oil
¼ cup local honey

Directions

Preheat oven to 400ºF.

Wash and chop all vegetables into cubes. Leave the skin on the sweet potato for added fiber.

Place all vegetables into a pot and cover with cold water. Bring to a boil and simmer for 5 minutes, then drain and pat dry.

In a bowl mix the spices together. Mix in the vegetables. Coat with olive oil and mix again. Spread the mixture evenly on a lined baking sheet.

Bake for 25 minute or until vegetables are tender.

Before serving, drizzle honey on top of vegetables if desired.