As Autumn peeks around the corner with the promise of golden foliage and cooler days, many of us shift our focus in the kitchen to more seasonal fare. Incorporating fall-inspired ingredients allows us to take full advantage of local farm produce, save money in our budgets, and enjoy the variety that seasonal eating has to offer. If you’re looking for some healthy and comforting recipes to spice up your table, try out this fall recipe roundup. For more detailed recipes and instructions, visit the accompanying blog post at www.elementshealthandwellness.com.
Nourishing Bone Broth
Ingredients:
Bones and carcass of one chicken (roasted is preferred)
12 cups water
2 tablespoons apple cider vinegar (acidity improves collagen extraction)
4 cloves garlic, chopped
1 onion, chopped
2 carrots, roughly chopped
2 celery stalks, roughly chopped
½ lemon or ¼ cup lemon juice, optional
Sage, Rosemary, Italian seasoning to taste
Instructions: add all ingredients to a large crockpot or instant pot with a slow cook setting. Cook on low until the broth is reduced by ⅓ to ½, usually 8-12 hours. Scoop any sediment off the top, then strain with a cheesecloth or fine kitchen sieve. Use in soups, stews, as the liquid in rice, grains, or risottos. When cooled it will have a gelatinous texture, which is the collagen and gelatin, both highly nutritious! Great for the stuffed acorn squash recipe below.
Roasted Root Veggie Medley
Ingredients:
6 cups of assorted chopped root veggies. Some favorites include
- Sweet potatoes
- Halved new (small) potatoes
- Turnips
- Parsnips
- Onion
- Carrots
- Beets
¼ cup olive oil
2-3 cloves garlic, minced
3 tsp dried thyme
3 tsp dried rosemary
1 teaspoon ground cumin
1 teaspoon kosher salt or more to taste
½ black pepper or more to taste
Instructions: Preheat the oven to 400° and add chopped veggies to a large bowl. Combine olive oil with spices in a small bowl and pour over the veggies. Toss to coat. Brush olive oil on a baking pan and spread veggies in a single layer. Roast for 15 minutes, then remove and stir the veggies. Return to the oven for another 15-20 minutes until veggies have reached desired tenderness.
Creamy Chicken Bruschetta
Serves 4
Ingredients:
4 medium-thin chicken breasts or 2 large breasts fileted lengthwise
½ cup light sour cream or plain yogurt
¼ cup freshly grated parmesan
5 roma tomatoes, diced
2-4 tablespoons balsamic vinegar
4 cloves garlic
1 tsp basil
1 tablespoon italian seasoning
Salt and pepper to taste
Instructions: Lay the chicken in a greased 13×9 pan, sprinkle with salt and pepper, and smear with sour cream. In a separate bowl, combine tomatoes, garlic, balsamic vinegar, half the parmesan, and seasonings. Top the chicken breasts with the bruschetta mixture and bake at 350° for 30 minutes or until done (above 165°). Add the mozzarella and remaining parmesan during the last 15 minutes of baking time. Goes well with rice, a salad, and roasted zucchini.
Stuffed Acorn Squash with Barley
Ingredients:
2 acorn squash, halved
4 T olive oil
1 cup barley, farro, or quinoa
2 cups chicken broth
½ cup dried cranberries
¼ cup slivered almonds
½ small red or white onion
2 cloves garlic
¼ cup fresh chopped parsley or 2 T dried
Salt and freshly cracked pepper to taste, 1-2 tsp each.
Set oven to 400° and place squash, cut side up, on a greased baking pan. Drizzle 2 tablespoons olive oil over the insides and edges and sprinkle with salt and pepper. Turn squash face-side down and bake for about 25 minutes until tender. Meanwhile, combine remaining olive oil in a pan and saute onion, adding garlic for the last 3 minutes. Add chicken broth and grain of choice (farro, barley, or quinoa) and cook until done. Stir in cranberries, almonds, parsley, and salt and pepper to taste. Stuff the grain mixture in the acorn squash and bake stuffed side up for about 5 minutes. Drizzle with more olive oil and serve warm.
Cinnamon Apple Streusel Bread
Ingredients for the bread:
1 ½ cups freshly milled soft wheat flour ( 1 ¼ cup of all-purpose flour)
2 apples, steamed or boiled and diced
¼ tsp sea salt
2 ½ tsp baking powder
3 tsp orange zest
1 egg, beaten
3 tablespoon honey or raw sugar
¾ cup milk
3 tablespoon melted butter or oil
1 ½ tsp vanilla extract
1 tsp cinnamon (ceylon is preferred)
Ingredients for the streusel:
3 tablespoons butter or ghee, melted (coconut oil can also work)
¼ cup oats
2 tablespoons whole wheat flour
½ cup sucanat or raw cane sugar
1 tablespoon molasses
1 tsp cinnamon
1 tsp orange zest
¾ cup chopped walnuts, optional
Instructions: Combine Bread ingredients well and pour into a greased 9×9 square or 9 inch round pan. Blend the streusel topping ingredients together and crumble over top of bread. Bake at 350 until done, around 30 minutes. A toothpick inserted in the center should come out clean.
A version of this article was first published at elementshealthandwellness.com.
