Easy and Nutritious Fall Vegetable Recipes

Fall has officially arrived. And with fall brings cooler weather, longer days, warmer jackets, and a bounty of hearty nutritious vegetables. From colorful varieties of cauliflower to roasted butternut squash, fall produce is full of flavor and packed with nutrition. Since I don’t spend a lot of time in the kitchen, I turned to my colleague Rachel Stahl, RD, CDN for healthy recipe ideas. Check out her guest blog post on what to stock up on this season along with some tips on how to enjoy them.

Cauliflower
A member of the cabbage family, cauliflower is loaded with health-benefiting nutrients for very few calories. It is a good source of Vitamin C and minerals like manganese, which both have powerful antioxidant effects. It also contains compounds that may help fight cancer, as well as fiber to help support your digestive system.

Fun Fact: Did you know that cauliflower comes in several colorful varieties? Consider purple, green, and orange cauliflower in your next meal – not only will it visually brighten up your plate, but it can also make your meals more nutritious! For example, orange cauliflower contains 25% more Vitamin A than the white varieties and unique flavonoids that lend purple cauliflower its hue may protect your brain and reduce the risk of heart disease.

How to enjoy: Dip raw cauliflower into your favorite healthy dip (I love hummus), steam, cook in casseroles, or enjoy mashed for a delicious and healthy substitute for traditional mashed potatoes. My personal favorite: roast 1 head cauliflower with 2 tablespoons olive oil, ¼ cup breadcrumbs, a sprinkle of Parmesan cheese, and salt and pepper to taste. So simple to prepare, yet so delicious!

Butternut Squash
This fall favorite is rich in an orange color and full of beta-carotene, an antioxidant, which has anti-inflammatory properties and can help lower the risk of developing cancer and heart disease. It is also a great source of Vitamin A, C, potassium, folate, and fiber. In fact, a 1 cup serving contains less than 100 calories and a whopping 7 grams of fiber! If you are not a fan of butternut squash, do not fret. You can enjoy many other varieties of winter squash including pumpkin, acorn squash, and spaghetti squash.

How to enjoy: Roast butternut squash with seasonal spices such as cinnamon, ginger, nutmeg, and cloves or add chopped up to a soup, stew or lasagna. For a healthy alternative to traditional macaroni and cheese, swap out some of the high-fat cheeses with butternut squash puree combined with low-fat milk and nonfat plain Greek yogurt. This simple swap not only maintains the creamy texture (and color!) of the cheese sauce, but also imparts a mild sweetness.

Recipe: Try this Chili lime roasted butternut squash – taken from nutritioulicious.com (see pic)

Beets
Deep in colors like purple or orange, beets are highly nutritious root vegetables. Interestingly, early Greeks and Romans used this root medicinally to treat a range of diseases. A medium beet is only 35 calories and contains a whole wealth of nutrients including Vitamin C, iron, and folic acid, which is necessary for the production and maintenance of new cells. Beets have also been linked to improved cardiovascular health by helping lower blood pressure and cholesterol levels. Make sure to take advantage of the beet greens as well – these contain antioxidants to keep you healthy!

How to enjoy: Roast, grate onto salads, sauté, pickle or boil. Believe it or not, you can also use beets in baked products for extra moisture and added sweetness. For the beet greens, simply cook them as you would any leafy green or add them to juices and smoothies.

Recipe:
Very Berry Beet Smoothie
Servings: 2
Ingredients:
1 medium frozen banana
½ cup frozen mixed berries
½ cup fresh or frozen sweet cherries
½ cup chopped cooked beets
¾ cup unsweetened vanilla almond milk
½ cup plain nonfat or low-fat plain Greek yogurt
1 tbsp chia seeds
½ cup ice cubes

Directions:
Combine all ingredients in a blender and blend until smooth. Divide between 2 glasses.

Sweet Potato
One of the tastiest and budget-friendly foods available in the fall is the sweet potato. This vegetable is touted as a “Super Food” for good reason: A medium sweet potato is around 130 calories and contains more than 35% of Vitamin C and 4 grams fiber. For an added health bonus, just like its orange counterpart, the butternut squash, the sweet potato is also rich in beta-carotene. Now that is impressive!

Nutrition Tip: Don’t discard the skin – many beneficial nutrients reside in this portion including fiber and potassium.

How to enjoy: Baked and topped with your favorite healthy add-ins. Looking to add some Mexican flair? Top a sweet potato with low-fat shredded cheese, salsa, black beans, and a dollop of nonfat plain Greek yogurt. For a more nutritious alternative to regular deep-fried French fries, try sweet potatoes baked in French fry shapes – but be aware, these crispy, sweet and salty fries are addictive!

Recipe: try this Sweet Potato Fries recipe taken from Life Tastes Like Food

Brussels sprouts
While many of us have pushed around Brussel sprouts on our plate growing up as kids (myself included!), it is time to give this underappreciated vegetable a chance this fall. Despite their small size, Brussels sprouts are a nutrition powerhouse – not only do they have excellent cancer-fighting properties, but are also chock-full of vitamins and minerals including vitamins A, C and K as well as folate and fiber.

How to enjoy: Brussels sprouts are best cooked whole or sliced in half, and are tasty when roasted with citrus flavors, olive oil, and salt and pepper to taste. Ever consider Brussels sprouts for breakfast? Consider shredding them a hash and topped with an egg. Trust me, you won’t be disappointed!

Recipe: Easy Roasted Brussels Sprouts with Cranberries and Almonds
Servings: 4
Ingredients:
1 pound Brussels sprouts, halved lengthwise
2 Tbsp olive oil
? tsp Kosher salt
¼ tsp ground black pepper
½ cup sliced almonds
½ cup cranberries

Directions:
Preheat oven to 400°F
Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast for 30 minutes, stirring once or twice throughout, until Brussels sprouts are crisp on the outside and tender on the inside
Transfer to a serving bowl and toss in almonds and cranberries

Here are more Brussels Sprouts recipes   taken from Vegetarian About.com (see pic)

Look for these fall vegetables at farmers markets near you for the best flavor and greatest value!

What are your favorite fall veggies?
I’d like to thank Rachel Stahl for writing this post (pic on the right). Rachel is a Registered Dietitian at NewYork-Presbyterian Hospital. She is also the Co-Editor-in-Chief of the Greater New York Dietetic Association (GNYDA) Newsletter and a member of the Food & Culinary Professionals Dietetic Practice Group of the Academy of Nutrition and Dietetics. In her free time, Rachel enjoys traveling, visiting farmers markets, cooking, and spending time with family and friends. A field hockey player in college, she is now an avid runner and recently completed her third half marathon