Pumpkin Pasta with Italian Sausage and Arugula

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Most of us can’t get enough pumpkin sweets in the fall and then what? Well, pumpkin is still a beneficial superfood in the winter months and makes an amazing nutrient-dense dish when it becomes cold outside. Try this recipe that’s bursting with savory flavors from the Italian sausage to the spice of the arugula. The creaminess of the pumpkin sauce will create a delicious bite that will help bring all these savory flavors together!

Ingredients

16 oz package whole wheat rigatonifollow directions on package for cooking
1 lb Italian sausage
3 tbsp olive oilseparated
1 shallotpeeled and finely diced
5 cloves of garlicminced
¼ tsp crushed red pepper flakesadd more if you like the heat
15 oz can pumpkin pureedo not use pie filling
8 oz bag of fresh arugula
¼ tsp dried sage
saltto taste
black pepperto taste

Directions

Cook pasta in a large pot of seasoned water (salt, pepper, and 1 tbsp. olive oil) according to directions on package. Don’t overcook – you want an al denté pasta that has a slight bite to it. Before draining pasta, reserve about 2 cups of pasta water and set aside. Once pasta is drained, place in large bowl, drizzle with 1 tbsp. olive oil, toss, and set aside.

In a large skillet, brown the Italian sausage over medium-high heat. Break into pieces and move around skillet as it cooks, about 8 minutes. Grab a large plate, and place 3 paper towels so you can pour the sausage over the top and the towels will absorb any excess oil. Set aside.

Add 1 tbsp of olive oil to the same skillet and sauté shallot for 2-3 minutes on medium-high heat. Add garlic and crushed red pepper. Stir frequently until ingredients are softened, about 3 minutes.

Add arugula to the pan and incorporate with other ingredients until wilted.

Turn the heat to low and add the pumpkin puree, sage, salt, and pepper. Slowly stir in pasta water until sauce has reached a creamy consistency.

Add sausage to the pan and incorporate.

Pour sauce mixture over cooked pasta and toss to incorporate. If sauce is too thick, add a little more pasta water and taste for seasoning. Add salt and pepper as needed.

Notes: As is, this is a great dairy-free dish. Add spinach or kale for more greens and remove the sausage for a vegan meal (make sure your starch is vegan friendly).

Turkey and Sweet Potato Pie

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This healthful one-pan meal is an excellent source of nutrients with an aroma that is sure to make your home smell like the Fall season has arrived. Sweet potatoes are a great source of fiber, vitamins and minerals making this twist on a classic an extra nutritious meal.

Ingredients

2.50 lbs sweet potatoespeeled and cubed
3 tbsp olive oilseparated
2 carrotspeeled and chopped
2 turnipspeeled and chopped
2 stalks of celerychopped
1 yellow onionpeeled and chopped
2 tbsp fresh thyme
2 tbsp fresh rosemary
2.50 lbs ground turkey
2 tbsp tomato paste
2 tbsp all-purpose flour
2 tbsp Worcestershire sauce
2 cups low sodium chicken broth
4 oz light cream cheesesoftened
12 oz frozen peas
1 egg beaten
sea saltto taste
black pepperto taste

Directions

Preheat oven to 375 degrees F. Lightly coat a 9-inch x 13-inch baking dish with olive oil and set aside.

Put sweet potatoes into a large pot and cover with water. Place over medium-high heat and bring to a boil. Cook until tender, about 25 Minutes.

While the sweet potatoes cook, heat a large skillet over medium-high heat and add remaining olive oil. Once the oil is hot, add carrots, celery, and onion. Cook until soft and onions are translucent, about 7 to 10 minutes.

Add salt, pepper, thyme, rosemary, and ground turkey. Cook until turkey is browned. Be sure to break up turkey as it cooks.

Add the tomato paste, flour, Worcestershire sauce, and chicken broth to the skillet. Stir to combine and bring to a simmer.

Drain the sweet potatoes and return to the pot. Smash until smooth with a potato masher. Once smooth, add in cream cheese, salt, and pepper. Stir until cream cheese is combined.

Beat egg in a small bowl. Add a couple tablespoons of the sweet potato mixture to the egg and mix to temper. Add egg mixture into the pot of sweet potatoes and mix for a couple of minutes or until egg is fully incorporated.

Add frozen peas to the turkey mixture and stir. Pour mixture into your prepared pan. Cover turkey and vegetables with the sweet potatoes, spreading them into an even layer.

Bake for 35 Minutes until casserole is bubbling and potato crust is set. Remove from oven and let rest 5 to 10 minutes. Serve warm sprinkled with extra chopped thyme.

Slow Cooker Vegetarian Chili Mac

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You won’t miss the meat here folks. Break out the slow cooker for this dish and you will keep your home cool during the warmer months while making a complete meal that everyone can enjoy. Packed with plenty of flavor and healthful nutrients, you are sure to enjoy every bite.

Ingredients

1 medium onionchopped
1 red bell pepper chopped
15 oz can pinto beansrinsed and drained
15 oz can kidney beansrinsed and drained
28 oz crushed tomatoeslow sodium or no salt added
1 ½ tbsp chili powder
2 tsp cumin
½ tsp kosher salt
⅛ tsp black pepper
2 cups low sodium vegetable brothor water
8 oz whole wheat elbow macaroni pastaor bean pasta
1 ½ cups shredded cheddar cheesedivided
chopped parsleyfor garnish

Directions

Place all ingredients except for pasta, cheese, and parsley in a slow cooker. Stir to combine. Cover and cook on high heat for 4 hours or low heat for 6-8 hours.

Stir in pasta and continue cooking on high for 15-20 minutes, until pasta is cooked through. Stir in 1 cup of the cheese.

Serve topped with remaining cheese and parsley.

Mediterranean Chicken for Pressure Cooker by Alexander Clabourne, RDN

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This recipe is a super fast and a flavorful way to cook chicken breast. The best is that goes great with so many sides such as a serving of brown rice or black beans and a light salad. Packed full of protein and aromatic herbs makes this dish a winner in any recipe book.

Ingredients

1.50 lbs chicken breasts
3 tbsp extra virgin olive oil
3 tbsp Balsamic Vinegar of Modenanote: Find balsamic vinegar with “grape must” or “cooked grape must” as the first ingredient for best flavor.
2 tsp dried rosemary
2.50 tsp dried thyme
1 tbsp ground cumin
¼ tsp ground black pepper
⅛ tsp sea salt
2 tbsp water

Directions

Cut chicken breasts in half length wise. If bought thinly sliced, no need to cut. Place chicken into Instant pot/pressure cooker.

Add remaining ingredients to small bowel and wisk together to combine.

Pour mixture over chicken to coat evenly.

Pressure cook for 18 minutes. Naturally let steam release for 10 minutes and turn off pressure cooker afterwards.

Uncover and shred chicken with two forks and serve. After shredding, re-cover chicken and let it soak in juices for 5-10 minutes for more flavor before serving.

Tepary Bean Stew by Native Seeds SEARCH

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The Tepary bean is high in protein, fiber and calcium making this a great addition to stews, soups and cold salads. With a unique flavor and texture, these beans become the star of the show in this stew recipe. Our friends at Ramona Farms, a local farm owned and operated by Ramona and Terry Button have helped to bring their traditional tepary bean back from near extinction, and now provide the beans to many restaurants and retailer’s throughout Arizona, such as, Native Seeds SEARCH who provided this amazing recipe for us to share. To learn more about their Indigenous heritage, check out Ramona Farms for more traditional recipes and more information about this local farm. Recipe courtesy of Karen Button, reprinted and used with permission. Accepting new patients 480-882-4545.

Ingredients

1 lb dried tepary beans
1 small onionchopped
2 cloves garlicminced
½ tsp ground cumin
¼ tsp Mexican oregano
salt and pepper to taste
3 qts chicken or vegetable stock
Optional Ingredients
2 chipotle chiles
3 carrotschopped or grated
3 stalks celerychopped
1 can diced tomatoes
2 red bell pepperschopped
2 cups cholla budscooked
1 lb chicken, pork, deer, or beefcubed and browned in a separate skillet

Directions

Cook white or brown beans according to instructions.

Drain and add beans to chicken or vegetable stock for more flavor.

Add any/all of the optional ingredients based on what you have on hand.

Simmer everything together for at least 1 hour before serving.

Meatloaf Wellington by Stephanie Olzinski, RDN, Nutrition Supervisor

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Try making a fun twist on a classic meatloaf recipe by adding crescent rolls. Not sure how that would work? Check this recipe out and give it a try.

Ingredients

1 cup beef gravy
2 lbs hamburger meat 90 or 93% lean
1 cup small breadcrumbs or bread cubes
1 egg slightly beaten
¼ cup chopped white onion
1 can crescent rolls

Directions

Preheat oven to 375ºF.

Mix meat, breadcrumbs or cubes, egg, and onion with enough gravy to make the mixture workable.

In a loaf pan, shape the meat mixture evenly. Bake for
40 Minutes.

Unroll the crescent rolls from the can. Crisscross them on top of the loaf (enough to cover) and bake for 15 minutes more or until golden brown.

Mexican Style Bean and Rice Casserole By Mina Goodman, RDN

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When you hear the word ‘casserole’ you may think, rich, creamy and high-in-calories…Well not according to this amazing recipe by Mina Goodman, RDN Nutrition Educator. In fact, loading up a casserole dish filled with these healthful ingredients is something to get excited about. This hearty meal is full of flavor and makes great leftovers.

Ingredients

1 large yellow oniondiced
1 red bell pepperseeded and diced
3 cloves garlicminced
1 tbsp ground cumin seedstoasted in a dry skillet and ground (or you can also use cumin powder)
2 tsp ancho chile powder
2 cups cooked brown ricefollow package directions
15 oz low sodium black beansdrained and rinsed
2 cups frozen cornthawed, rinsed and drained
1 cup chopped cilantroleaves only
No-Cheese Sauce
1 yellow onionchopped
1 red bell pepperseeded and chopped
3 tbsp raw cashewstoasted in a dry skillet
1 tbsp tahini
1 cup nutritional yeast
2 medium zucchinicut into 1/2 slices

Directions

No-Cheese Sauce

Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.

Preheat the oven to 350°F.

Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.

Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.

Slow Cooker Honey Garlic Chicken and Veggies

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Wake up a mere 10 minutes ahead of schedule on your workdays and put these ingredients into your slow cooker. After a day at the office, return home to a delightful, fully prepared meal waiting to be enjoyed. Packed with flavor yet budget-friendly, this dinner is satisfying, and any remaining portions are equally delightful when reheated the following day.

Ingredients

8 bone-in, chicken thighs
16 oz baby red potatoeshalved
16 oz baby carrots
16 oz green beans
2 tbsp chopped fresh parsley leaves
For the sauce
½ cup reduced sodium soy sauce
¼ cup honey
¼ cup ketchup
2 cloves garlicminced
1 tsp dried basil
½ tsp crushed red pepper flakes
¼ tsp black pepper

Directions

In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes, and pepper.

Place chicken thighs, potatoes, carrots, and soy sauce mixture into a 6-qt slow cooker. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, basting every hour. Add green beans during the last 30 minutes of cooking time.

OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up, and broil until crisp, for about 3-4 minutes.

Serve chicken immediately with potatoes, carrots, and green beans. Garnish with parsley, if desired.

NOTE: If you don’t have potatoes, make brown rice, white rice, or quinoa and follow cooking directions.

Lemon Dill Salmon in Foil

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Not only is salmon a great source of protein, but it’s rich in Omega-3 Fatty Acids and high in B Vitamins. Plus, pairing this delicious fish with fresh lemon juice gives you the added bonus of Vitamin C. This immune boosting meal is simple to prep and easy to cook, perfect for your weeknight menu.

Ingredients

¼ cup unsalted buttermelted
¼ cup lemon juice
zest of one lemon
2 cloves garlicminced
1 tsp dried dillor more to taste
salt to taste
black pepper to taste
2 lbs salmon

Directions

Preheat oven to 375 degrees F. Line a baking sheet with foil.

In a small bowl, whisk together butter, lemon juice, lemon zest, garlic, dill, salt and pepper, to taste.

Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.

Place into oven and bake until cooked through, about 15 Minutes.

Serve immediately, garnished with dill, if desired.

Artichoke Spinach Lasagna

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This lasagna is made with an artichoke and spinach mixture that is layered in between lasagna noodles, sauce, mozzarella, and topped with fresh basil. Plus, it makes for a great meal to prepare and stash in the freezer for those busy weeks.

Ingredients

cooking spray
9 uncooked lasagna noodleslook for no-boil noodles for easier prep
1 onionchopped
4 cloves garlicchopped
14.50 oz can vegetable brothlow sodium
1 tbsp chopped fresh rosemary1 tsp dried
14 oz can marinated artichoke heartsdrained and chopped
10 oz package frozen chopped spinachthawed, drained and squeezed dry
28 oz jar tomato pasta saucelow sodium
3 cups shredded mozzarella cheesedivided (try low fat for a healthier version)
1 oz package herb and garlic fetacrumbled

Directions

Preheat oven to 350 degrees F (175 degrees C). Spray a 9×13 inch baking dish with cooking spray.

Bring a large pot of lightly salted water to a boil. Add noodles and cook for 8 to 10 minutes or until al dente; drain. Or use no-boil noodles as they are, no preparation needed.

Spray a large skillet with cooking spray and heat on medium-high. Saute onion and garlic for 3 minutes, or until onion is tender-crisp. Stir in broth and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce.

Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle 3/4 cup mozzarella cheese over noodles. Repeat layers 2 more times, ending with artichoke mixture and mozzarella cheese. Sprinkle crumbled feta on top.

Bake, covered, for 40 Minutes. Uncover, and bake 15 Minutes more, or until hot and bubbly. Let stand 10 minutes before cutting.