This booklet is filled with hearty yet healthy recipes that incorporate the best fruits and vegetables in season during the fall.
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This booklet is filled with hearty yet healthy recipes that
incorporate the best fruits and vegetables in season
during the fall.
1
“Fall” Into Healthy Eating
Introduction
Brilliant colored leaves, cooler nights and shorter days means fall is
upon us. Beautiful colors on leaves are for our eyes to enjoy. While
these beautiful colors in fruits and vegetables are good for us to eat.
The nutrients in fall foods are full of vitamins, minerals,
phytochemicals and antioxidants. Vitamins and minerals are
essential for our bodies to function well. Phytochemicals are a
special group of substances found in plants that appear to have a
protective effect against cancer. Antioxidants help neutralize free
radicals, which are unstable molecules we experience daily from the
sun, pollution, chemicals and general breakdown of our cells.
“Fall” Into Healthy Eating is the theme of this recipe book. We have
compiled eight recipes that blend seasonal fruits and vegetables and
provide a rainbow of colors loaded with healthy benefits. In
addition, each recipe includes nutrition facts to help you incorporate
these recipes into your day.
Happy Eating!
-Lauren, Wynnie and Ashley
2
Table of Contents
Introduction .........................................................................................................................................2
Pumpkin Curry Soup .…...................................................................................................................5
Corn and Sweet Potato Chowder ……………....…......................................................................6
Arugula and Butternut Squash Salad ........................................................................................9
Fall Fruit Salad with Vanilla-Cinnamon Yogurt Dressing ..................................................10
Whole Wheat Cheddar and Scallion Biscuits with Green Chilies ..................................13
Pumpkin Spice Bread .......................................................................................................................14
"For pottage and puddings and custards and pies
Our pumpkins and parsnips are common supplies,
We have pumpkins at morning and pumpkins at noon,
If it were not for pumpkins we should be undoon."
Pilgrim verse, circa 1633
3
Pumpkins are enjoyed by many throughout the fall and winter
months. Pumpkins versatility in cooking and ease of storage was
important during hard winter months for Native Americans.
4
Pumpkin Curry Soup Wynnie Hoodis, CSE Dietetic Intern Yield: 4-6 servings Ingredients 2 Tablespoons olive oil 1 cup chopped onion 2 cloves garlic, crushed 1-2 teaspoons curry powder* ½ teaspoon salt ½ teaspoon pepper 3 cups reduced sodium vegetable broth 1, 15 ounce can pumpkin puree ⅓ cup nonfat, plain Greek yogurt, divided into 3 parts Directions Sauté onion and garlic in olive oil. Stir in the curry, salt, and pepper and cook for one minute. Add broth and pumpkin, bring to a simmer, and cook uncovered for 20 minutes. Transfer soup to a clean bowl and allow to cool for 10 minutes. Scoop ⅓ of the cooled soup back into a pot with 1 part Greek yogurt, mix with immersion blender. Repeat this step 2 more times until all the soup and Greek yogurt is thoroughly blended. Serve immediately. *Curry powder is a mixture of different spices. Experiment using different amounts to find the flavor you enjoy. This vegetarian recipe combines vegetable broth with Greek yogurt and adds protein and creaminess to this recipe. Nutrition Facts per serving 67 calories, 3g protein, 12.5g carbohydrate, 2.6g Fat,
Corn and Sweet Potato Chowder
Lauren Nesbitt, CSE Dietetic Intern
Yield: 6 servings
Ingredients
1/8 cup olive oil
3 cups chopped yellow onions (about 4 small onions)
2 Tablespoons margarine
1/4 cup whole wheat flour
1/2 teaspoon black pepper
1/4 teaspoon ground turmeric
6 cups low sodium chicken stock
3 cups medium diced sweet potatoes, unpeeled (about 2 large)
5 cups frozen corn
1 cup nonfat evaporated milk
Directions
In large stockpot, over medium heat, coat the pan with olive oil. Add onions and
margarine, cook 10 minutes until the onions are translucent. Stir in flour, salt,
pepper and turmeric and cook 3 minutes. Add chicken stock and sweet potatoes,
bring to boil, simmer uncovered 15 minutes until potatoes are tender. Add corn
and evaporated milk, cook 5 more minutes. Season to taste with salt and pepper.
To garnish this wonderful soup, use crisp and crumbled turkey bacon (as pictured),
or Greek yogurt.
Nutrition Facts per serving
341 calories, 10g protein, 7g fat, 54g carbohydrate, 1,055mg sodium.
61 ear of corn provides 10% of the daily recommended
amount of fiber.
7Butternut squash is loaded with vitamin A which is
beneficial to eyesight.
8Arugula and Butternut Squash Salad
Lauren Nesbitt , CSE Dietetic Intern
Yield: 4-6 servings
Ingredients
1 cup butternut squash, peeled and diced
*Time saving tip- purchase butternut squash that is peeled and sliced ready to cook!*
2 Tablespoons olive oil
salt and pepper to taste
2 Tablespoons dried cranberries
2 Tablespoons sliced almonds
3 cups arugula Dressing adapted from a Martha Stewart
and a White House Executive chef!
Dressing
1/4 cup honey
1/8 cup apple cider vinegar
juice of half a lemon
½ shallot, minced
6 Tablespoons extra virgin olive oil
salt and pepper to taste
Directions
Preheat oven to 375°F. Place butternut squash on cookie sheet and drizzle with
olive oil, salt and pepper. Roast in oven about 20 minutes or until tender. Set aside.
Prepare dressing below. Toss dressing with arugula. To serve salad, place dressed
arugula on plate, add butternut squash, cranberries, and almonds.
Dressing
In a small bowl, whisk together honey, vinegar, lemon juice, and onion. Slowly whisk
in olive oil to form an emulsion. Season with salt and pepper.
Other suggested toppings include sliced avocado, crumbled feta cheese, cucumbers
Nutrition Facts per serving
calories 345, protein 1g, fat 27g , carbohydrates 1.5g, sodium 14mg.
9Fall Fruit Salad with Vanilla-Cinnamon Yogurt Dressing
Ashley Mulit, CSE Dietetic Intern
Ingredients
2 red apples
2 bosc pears
2 Tablespoons dried cherries
2 Tablespoons whole almonds
Dressing
1 cup vanilla Greek yogurt
1/8 teaspoon cinnamon
¼ cup non-fat milk
Directions
In small bowl, combine all dressing ingredients. Set aside. Chop all fruit into bite
sized pieces. Toss fruit, dried cherries and almonds in bowl. Drizzle yogurt dressing
on top, toss to coat.
Nutrition Facts per serving
262 calories, 4g fat, 1g saturated fat, 3mg cholesterol, 52 mg sodium, 58g
carbohydrate, 9g fiber, 6g protein.
Dried cherries are a quick and easy snack, and can be eaten right out of the
package. Add to rice dishes, stuffing, salads, hot or cold cereals, puddings, and baked
items.
Dried cherries keep cakes, muffins, and cookies moist. Combine with nuts or cereals to
make trail mix.
¼ cup of dried cherries counts as 1/2 cup in the Choose My Plate fruit group and
provides 30% of the daily recommended amount of Vitamin A.
10Over 2500 varieties of apples are grown in the United States. Fall is the
peak ripeness for apples and new and interesting flavors are in your
grocery store - try a new flavor today.
Leaving the skin on apples contains more fiber and antioxidants which
is beneficial to heart and digestive health.
11Like onions, shallots release chemicals that irritate human eyes
when cut, causing ‘soap opera’ tears.
12Whole Wheat Cheddar & Scallion Biscuits with
Green Chiles
Ashley Mulit, CSE Dietetic Intern
Yield: 12 biscuits
Ingredients
1 ½ cup white whole wheat flour
4 teaspoons baking powder
1 teaspoon salt
2 Tablespoons margarine, melted
1 cup reduced fat sharp cheddar cheese, shredded
¼ cup applesauce
1 egg
½ cup milk
½ cup shallots, chopped
1 Tablespoon chopped green chilies, canned
½ cup reduced fat sharp cheddar cheese, shredded
Directions
Preheat oven to 400°F. Grease one standard size, 12 well muffin tin with baking
spray. Fry shallots in olive oil until clear and golden, set aside to cool. Combine
flour, baking powder and salt. Add margarine, applesauce, 1 cup cheese and
chopped chilies. In a small bowl beat the egg and stir in the milk and the cooked
onion. Pour egg mixture into flour mixture, stir until just moistened. Divide batter
into muffin tin, sprinkle remaining 1/2 cup cheese on top. Bake 20-25 minutes or
until lightly golden brown. Cool slightly, serve warm.
White whole wheat has all of the nutritional advantages of traditional whole wheat,
but with lighter color and milder taste, making it more appealing to people
accustomed to the taste of refined flour.
Nutrition Facts per serving
118 calories, 4.5g fat, 2.5g saturated fat, 2mg cholesterol, 435 mg sodium, 14g
carbohydrate, 2g fiber, 7g protein.
13Pumpkin Spice Bread Wynnie Hoodis, CSE Dietetic Intern Yield: 1 loaf, 12 servings Ingredients 1 cup canned pumpkin puree 1 cup sugar ½ cup water ¼ cup vegetable oil ¼ cup applesauce 2 eggs 1 ⅔ cups white whole wheat flour 1 teaspoon baking soda ½ teaspoon salt 1 Tablespoon baking powder 1 teaspoon cinnamon ¼ teaspoon nutmeg ½ teaspoon ground cloves Directions Pre-heat oven to 350°F. In large mixing bowl, combine pumpkin, sugar, water, vegetable oil, applesauce and eggs. Beat until well mixed. In separate bowl, combine flour, baking soda, salt, baking powder, cinnamon, nutmeg and ground cloves. Slowly add the dry ingredients to the pumpkin mixing, beating until smooth. Grease a 9 x 5 inch loaf pan and dust with flour. Bake 50-60 minutes or until toothpick inserted into center of bread comes out clean. Remove from oven and cool for 10-15 minutes in pan. Remove from pan and allow to cool on cooling rack. Slice and serve. Nutrition Facts per serving 189 calories, 3g protein, 33g carbohydrate, 5.5g fat, 4g saturated fat,
All-purpose flour is substituted with white whole wheat flour to
increase the fiber content.
15(From left to right) Lauren Nesbitt, Wynnie Hoodis and Ashley Mulit and have
Nutrition degrees from Marywood University, the University of Arkansas, the College
of Saint Elizabeth respectively. All three are in the 2012 Dietetic Internship program
at the College of Saint Elizabeth in Morristown, New Jersey. This booklet is prepared
as a component of the Food and Business and Communications Concentration.
The three interns enjoy cooking with fall seasonal items.
College of St. Elizabeth
Dietetic Internship
Food and Nutrition Program
2 Convent Road
Morristown, NJ 07960
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