Harvest Cooking: Easy Family-Friendly Fall Dinner Recipes

Table of contents :
INTRODUCTION
SOUPS
Creamy Cauliflower Soup
Broccoli and Cheddar Soup
Creamy Tomato Soup
Mushroom Soup
Sweet Potato Soup
Classic Corn Chowder
Butternut Squash Soup
Beef and Cabbage Soup
Pork and Cabbage Soup
Sweet Potato Soup
Dutch Oven Sweet Potato Bisque
Potato Leek Soup
CHICKEN AND OTHER POULTRY
Harvest Chicken Skillet Recipe
Apple Cider-Glazed Chicken
Harvest Chicken Pot Pie Casserole
One Pot Creamy Chicken and Gnocchi
Maple Mustard Chicken Legs
Chicken and Mushroom White Lasagna
Turkey Roulade
Turkey Mushroom casserole
Fall Harvest Roasted Turkey
Fall Turkey Chili with Pumpkin
Baked Chicken and Sweet Potato Enchilada
Zucchini Chicken Bake
Chicken and Squash One-Pot Meal
Harvest Chicken with Sweet Potatoes, Brussels Sprouts, and Apples
Roasted Chicken with Fennel and Parsnips
Rosemary Sausages and Chicken Thighs with Brussels Sprouts
Baking Sheet Sausage and Veggie Dinner
Crockpot Turkey Legs and Savory Greens
Cornish Hens with Apple Sauce
Penne with Butternut Squash and Chicken
BEEF AND VEAL
Sweet Potato and Beef Stew
Braised Beef with Veggies
Slow-Cooked Fall Beef Stew
Ground Beef Casserole
Sweet Potato Spaghetti and Meatballs
Veal Marengo
Lemon Veal Scallopini with Mushrooms
Veal Roast with Porcini Mushrooms
Unstuffed Cabbage Casserole
Spaghetti Squash Beef Casserole
Zucchini Beef Meal
Garlic-Butter Steak with Veggies
PORK AND LAMB
Pork Roast with Fall Veggies
Quick and Easy Apple Pork Chops
Pork Chops with Apples and Onions
Smothered Pork Chops and Mushrooms
Pork Osso buco
Slow-Cooked Pork Shoulder
Pork Marsala with Mushrooms
Bacon Wrapped Meatloaf with Sweet Potato Mash
Lamb, Squash, and Apple Tagine
Country Ribs and Cabbage Casserole
Bacon and Roasted Butternut Squash Creamy Pasta
Mushroom Pork Chops
Spiced Pork Tenderloin with Apples
Pork Chops with Apples and Onions
Pork with Mushrooms and Sweet Potato
FISH AND SEAFOOD
Perfect Baked Cod in Tomatoes
Roasted Salmon with Butternut Squash
Roasted Tilapia with Veggies
Garlic Shrimp with Brussels Sprouts
Green Beans and Shrimp
VEGETARIAN
Pumpkin Mac and Cheese
Stuffed Butternut Squash
Pumpkin Curry
Mushroom Risotto
Pumpkin Chili
Pumpkin Beer Bread
Roasted Veggies and Feta Pasta
Cauliflower and Mushroom Fajitas
Tex-Mex Stuffed Sweet Potatoes
Mascarpone Pumpkin Pasta
Butternut Squash Lasagna
Butternut Squash Ravioli with Sage and Hazelnut Butter Sauce
Corn Casserole Skillet
Mushroom Paella
Eggplant Parmesan
SIDES
Creamy Cauliflower with Bacon
Braised Leeks
Classic Ratatouille
Sweet Potato Casserole
Sweet Potato and Goat Cheese Ramequins
Green Bean Casserole
Easy Green Bean Casserole
Maple Roasted Brussels Sprouts with Chestnut
Herbed Cream Corn
Tricolor Roasted Vegetables
Spiced Red Cabbage
Brussels Sprouts with Pomegranate Drizzle
Brussels Sprout Gratin
Brussels Sprouts and Apple Salad
Make-Ahead Rutabaga and Apple Bake
Glazed Turnips
Lemon Maple Squash
Savory Mushroom Bread Pudding
Traditional Sweet Potato Casserole
Air Fryer Butternut Squash
Air Fryer Cauliflower Steaks
Crisp Parmesan Green Beans
Air Fryer Spicy Acorn Squash Wedges
HARVEST HOME CANNING
Stewed Tomatoes
Tomatoes - Whole
Pickled Beets
Spicy Green Beans
Bread And Butter Pickled Squash
Pickled Brussels Sprouts
Bread And Butter Pickles
Crunchy Dill Pickles
Plum Tomato Chutney
Curried Apple Chutney
Applesauce
YOUR FREE GIFT!
REVIEW
ALSO BY LOUISE DAVIDSON
APPENDIX
Cooking Conversion Charts

Citation preview

Harvest Cooking

Easy Family-Friendly Fall Dinner Recipes

Louise Davidson

All rights reserved © 2022 by Louise Davidson and The Cookbook Publisher. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder.

www.TheCookbookPublisher.com

CONTENTS INTRODUCTION SOUPS Creamy Cauliflower Soup Broccoli and Cheddar Soup Creamy Tomato Soup Mushroom Soup Sweet Potato Soup Classic Corn Chowder Butternut Squash Soup Beef and Cabbage Soup Pork and Cabbage Soup Sweet Potato Soup Dutch Oven Sweet Potato Bisque Potato Leek Soup CHICKEN AND OTHER POULTRY Harvest Chicken Skillet Recipe Apple Cider-Glazed Chicken Harvest Chicken Pot Pie Casserole One Pot Creamy Chicken and Gnocchi Maple Mustard Chicken Legs Chicken and Mushroom White Lasagna Turkey Roulade Turkey Mushroom casserole Fall Harvest Roasted Turkey Fall Turkey Chili with Pumpkin Baked Chicken and Sweet Potato Enchilada Zucchini Chicken Bake Chicken and Squash One-Pot Meal Harvest Chicken with Sweet Potatoes, Brussels Sprouts, and Apples

Roasted Chicken with Fennel and Parsnips Rosemary Sausages and Chicken Thighs with Brussels Sprouts Baking Sheet Sausage and Veggie Dinner Crockpot Turkey Legs and Savory Greens Cornish Hens with Apple Sauce Penne with Butternut Squash and Chicken BEEF AND VEAL Sweet Potato and Beef Stew Braised Beef with Veggies Slow-Cooked Fall Beef Stew Ground Beef Casserole Sweet Potato Spaghetti and Meatballs Veal Marengo Lemon Veal Scallopini with Mushrooms Veal Roast with Porcini Mushrooms Unstuffed Cabbage Casserole Spaghetti Squash Beef Casserole Zucchini Beef Meal Garlic-Butter Steak with Veggies PORK AND LAMB Pork Roast with Fall Veggies Quick and Easy Apple Pork Chops Pork Chops with Apples and Onions Smothered Pork Chops and Mushrooms Pork Osso buco Slow-Cooked Pork Shoulder Pork Marsala with Mushrooms Bacon Wrapped Meatloaf with Sweet Potato Mash Lamb, Squash, and Apple Tagine Country Ribs and Cabbage Casserole Bacon and Roasted Butternut Squash Creamy Pasta Mushroom Pork Chops

Spiced Pork Tenderloin with Apples Pork Chops with Apples and Onions Pork with Mushrooms and Sweet Potato FISH AND SEAFOOD Perfect Baked Cod in Tomatoes Roasted Salmon with Butternut Squash Roasted Tilapia with Veggies Garlic Shrimp with Brussels Sprouts Green Beans and Shrimp VEGETARIAN Pumpkin Mac and Cheese Stuffed Butternut Squash Pumpkin Curry Mushroom Risotto Pumpkin Chili Pumpkin Beer Bread Roasted Veggies and Feta Pasta Cauliflower and Mushroom Fajitas Tex-Mex Stuffed Sweet Potatoes Mascarpone Pumpkin Pasta Butternut Squash Lasagna Butternut Squash Ravioli with Sage and Hazelnut Butter Sauce Corn Casserole Skillet Mushroom Paella Eggplant Parmesan SIDES Creamy Cauliflower with Bacon Braised Leeks Classic Ratatouille Sweet Potato Casserole Sweet Potato and Goat Cheese Ramequins Green Bean Casserole

Easy Green Bean Casserole Maple Roasted Brussels Sprouts with Chestnut Herbed Cream Corn Tricolor Roasted Vegetables Spiced Red Cabbage Brussels Sprouts with Pomegranate Drizzle Brussels Sprout Gratin Brussels Sprouts and Apple Salad Make-Ahead Rutabaga and Apple Bake Glazed Turnips Lemon Maple Squash Savory Mushroom Bread Pudding Traditional Sweet Potato Casserole Air Fryer Butternut Squash Air Fryer Cauliflower Steaks Crisp Parmesan Green Beans Air Fryer Spicy Acorn Squash Wedges HARVEST HOME CANNING Stewed Tomatoes Tomatoes - Whole Pickled Beets Spicy Green Beans Bread And Butter Pickled Squash Pickled Brussels Sprouts Bread And Butter Pickles Crunchy Dill Pickles Plum Tomato Chutney Curried Apple Chutney Applesauce YOUR FREE GIFT! REVIEW ALSO BY LOUISE DAVIDSON

APPENDIX Cooking Conversion Charts

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INTRODUCTION This book is dedicated to the fall season, or the so-called “stay-in-home” season, cooking up a storm of heartwarming meals perfect for absolutely any occasion. The fall season is the most fruitful because all veggies and fruits are harvested and ready to be cooked into delicious meals that will turn the moody weather into a cozy gathering around the table. The freshness of the produces make harvest season one of the best time to cook healthy delicious home cooked meals. When we talk about the best fall dinner recipes, we talk about comfort foods that are good for the soul. If you have trouble finding dinner ideas this fall, this cookbook will become very handy for you. Every recipe has been taste-tested and made frequently over the years. This book also features many tips and tricks for making quick lunches or dinners without spending hours in the kitchen. I have collected my all-time favorite fall recipes I have prepared over the years. Some of them I have inherited from my mother, and some of them are adapted with a modern twist. I decided to break up the recipes into six categories: soups, fish and seafood, chicken and turkey, pork and lamb, beef and veal, and vegetarian recipes. You can easily pick your favorite one and make it for the whole family. All of these recipes will help you get through the chilly months. Because fall marks the start of the holidays, this book also offers many ideas suitable for Halloween dinner, Thanksgiving dinner, or even Christmas lunch. I’ve included quite a few pumpkin recipes, as there are many recipes where you can use this healthy vegetable, from making mac and cheese to casseroles to chili. We all start craving soup as soon as the leaves start to turn. I have shared my favorite fall soup recipes, all prepared with freshly harvested fall veggies that will warm you up even on the coldest fall day. All of them are creamy, perfect for windy and rainy autumn days to keep you warm and cozy. Fall vegetables and fruits also lend themselves to many meat recipes.

Chicken with a delicious mushroom and cream sauce, tender chicken with cider, or even pork chops with an apple-infused flavor. While the fall season has a lot of fruits and veggies to offer, you don’t have to be an experienced chef to bring life to your recipes. Use herbs and spices liberally, as both flavor and taste can make your meal a celebration for the tastebuds. Fresh herbs are available most of the summertime, but you can dry them and make your own dried herbs for cooking during the fall and winter. Also, there are no strict rules for cooking. The most important thing to know is that you don’t have too many ingredients to cook something delicious that will feed your whole family. Early fall is the perfect time for al fresco dinner parties in the garden. Pick your favorite dinner recipe from this book, cook up a large batch of it, and entertain your loved ones. Most of the dishes are potluck-friendly—just cover them with a piece of aluminum foil. Some of them can be warmed later and served to impress. Another thing to do when harvest season arrives is to collect all of your crops, or if you don’t have your own planted, then buy them at a lower price. Then, can and preserve them.I have included a few recipes for canning to prolong the freshness of produce all year long. I hope you will find each of these fall recipes easy and helpful, and use them for years to come.

SOUPS

Creamy Cauliflower Soup Not only this soup is easy to put together, but the whole family will enjoy it. The fall season is perfect to make a large batch of this soup and enjoy this meal for the next few days. Serves 4 | Prep. time 15 minutes | Cooking time 30 minutes Ingredients 1 large head of cauliflower, washed and diced into florets 3 tablespoons olive oil 1 tablespoon unsalted butter 1 yellow onion, finely diced 2 cloves garlic, minced Kosher salt and freshly ground pepper, to taste 4 cups low-sodium vegetable broth 1 tablespoon lemon juice Pinch of nutmeg Chopped flat-leaf parsley, for garnish Directions 1. Melt the butter and heat the olive oil in a nonstick pot over medium heat. 2. Add the onion stir and cook for about 2 minutes. 3. Stir in the minced garlic and cauliflower florets and cook for 5-7 more minutes. 4. Season with salt and pepper to taste, lemon juice, and nutmeg. 5. Add the vegetable broth and cook for about 20 minutes. 6. Using an immersion blender or regular blender, blend until creamy soup. 7. Divide into bowls with the chopped parsley on top. Nutrition (per serving) Calories 185, fat 14 g, carbs 7 g, sugar 3 g, Protein 6 g, sodium 806 mg

Broccoli and Cheddar Soup This soup is perfect when it’s cold outside and you need a meal to warm up. Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 1 tablespoon unsalted butter ½ yellow onion, diced 3 tablespoons olive oil ¼ cup all-purpose flour 2 cups whole milk 2 cups low-sodium chicken broth 1 ½ cups finely chopped broccoli florets 1 cup peeled and shredded carrots 1 celery stalk, finely diced 2 ½ cups shredded cheddar cheese Kosher salt and freshly ground black pepper, to taste Directions 1. In a large pot over medium heat, melt the butter and cook the onion for about 2 minutes. 2. Stir in the olive oil and flour and cook for about 2 minutes. 3. Add the whole milk and chicken broth. Mix until the mixture starts to thicken. 4. Stir in the broccoli florets, shredded carrots, and celery. Cook for about 15 minutes. 5. Stir in the shredded cheese and season with salt and pepper to taste. 6. Divide this soup into bowls and serve. Nutrition (per serving) Calories 547, fat 41 g, carbs 18 g, sugar 9 g, Protein 26 g, sodium 924 mg

Creamy Tomato Soup The end of the tomato season is in the fall. So, let’s celebrate it with this creamy tomato soup recipe that’s perfect for entertaining. Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 4 tablespoons unsalted butter 1 cup yellow onion, diced 1 cup carrots, peeled and diced 2 cloves garlic, minced 1 teaspoon dried oregano Kosher salt and freshly ground black pepper, to taste 4 tablespoons all-purpose flour 4 cups low-sodium chicken broth 3 ½ cups diced tomatoes 1 cup heavy cream 1 cup shredded parmesan cheese ¼ cup fresh basil leaves, for garnish Directions 1. In a large pot over medium heat, melt the butter and add the onion. Cook for about 2 minutes. 2. Stir in the carrots and garlic. Cook for about 2 minutes. 3. Season with the oregano and salt and pepper to taste, then stir in the tomatoes. 4. Stir in the flour and mix until well-combined. 5. Add the chicken broth and stir until the mixture starts to thicken. 6. Using an immersion blender or regular blender, purée everything into a creamy soup. 7. Stir in the heavy cream and parmesan cheese, and cook for 5 more minutes. 8. Divide into plates, garnish with the fresh basil leaves, and serve. Nutrition (per serving) Calories 350, fat 26 g, carbs 20 g, sugar 7 g, Protein 10 g, sodium 950 mg

Mushroom Soup If you are looking for a hearty and easy-to-make fall-inspired soup, try this mushroom soup. You won’t buy canned cream of mushroom soup again! Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 4 tablespoons unsalted butter 1 cup diced yellow onion 2 cloves garlic, minced 1 ½ pounds brown mushrooms, sliced 4 teaspoons chopped thyme leaves Kosher salt and freshly ground black pepper, to taste 6 tablespoons all-purpose flour ½ cup marsala wine 4 cups low-sodium chicken broth 1 cup heavy cream Chopped flat-leaf parsley, for garnish Directions 1. In a large pot over medium heat, melt the butter. 2. Add the onion and cook for about 2 minutes. 3. Add the mushrooms and garlic, and cook for about 10 minutes. 4. Season with the thyme and salt and pepper, stirring until combined. 5. Stir in the flour and mix until well-combined. 6. Pour in the marsala wine and chicken broth. Mix until the mixture starts to thicken, and cook for about 10 minutes 7. Using an immersion blender or regular blender, purée everything until creamy and mix until fully combined. 8. Cook for about 5 more minutes. 9. Divide into plates, garnish with the chopped parsley, and serve. Nutrition (per serving) Calories 374, fat 24 g, carbs 22 g, sugar 5 g, Protein 11 g, sodium 72 mg

Sweet Potato Soup This creamy sweet potato soup recipe is just what a chilly day needs. Garnish with diced spring onion or chopped parsley for an even better presentation. Serves 4 | Prep. time 10 minutes | Cooking time 30 minutes Ingredients 2 tablespoons unsalted butter 1 cup diced yellow onion 3 cloves garlic, minced 2 ½ pounds sweet potatoes, peeled and diced into cubes 1 teaspoon dried oregano Kosher salt and freshly ground black pepper, to taste 4 cups low-sodium chicken broth 1¼ cups heavy cream Chopped flat-leaf parsley, for garnish Directions 1. In a large pot over medium heat, melt the butter. 2. Add the onion and cook for about 2 minutes. 3. Add the sweet potatoes and garlic. Cook for about 10 minutes. 4. Season with the oregano and salt and pepper. Stir until combined. 5. Pour in the chicken broth and mix until well-combined. 6. Let the sweet potatoes cook for about 25 minutes. 7. Using an immersion blender or regular blender, purée everything until creamy and mix until fully combined. 8. Stir in the heavy cream and mix until just combined. Cook for about 5 more minutes. 9. Divide into plates, garnish with the chopped parsley, and serve. Nutrition (per serving) Calories 569, fat 21 g, carbs 84 g, sugar 3 g, Protein 10 g, sodium 845 mg

Classic Corn Chowder Best on a chilly evening after a busy day. Serves 10–12 | Prep. time 15 minutes | Cooking time 45 minutes Ingredients 4 ounces chopped bacon ½ cup celery, finely chopped ½ cup carrots, finely chopped 1 cup onion, finely diced 2 tablespoons garlic, minced ¾ cup red bell peppers, finely chopped 5 cups fresh corn kernels ¼ cup all-purpose flour 2 quarts chicken stock 1 ½ cups russet potatoes, cubed and peeled 1 cup heavy cream 1 tablespoon salt ¼ teaspoon cayenne pepper Finely chopped parsley for garnishing Directions 1. Place an 8–quart stockpot over medium heat and allow the bacon to cook until it is crispy, about 5-6 minutes 2. When the bacon is cooked, remove it to drain on a paper towel. 3. To the stockpot, add the celery, carrots, and onions, and allow the mixture to cook, stirring occasionally, it until it is soft, about 5 minutes 4. Add the garlic, bell peppers, and corn to the pot and allow cook for 10 minutes, stirring often. 5. Sprinkle the flour over the vegetables and stir constantly for 5 minutes Slowly pour in the chicken stock, mixing to combine all the ingredients. You may use a whisk if necessary to break up the lumps if any have formed. 6. Add the potatoes and bring the mixture to a boil, and cook for at least 20 minutes, until the potatoes are fork tender. 7. Finally, add the cream, salt, and cayenne pepper.

8.

Garnish with some bacon and fresh parsley.

Nutrition per serving Calories 252, fat 13 g, carbs 24 g, Protein 9 g, sodium 1631 mg

Butternut Squash Soup This soup eats like a meal, and the flavor is amazing. Serves 6 | Prep. time 25 minutes | Cooking time 1 hour 15 minutes Ingredients 1 (3-pound) butternut squash – peeled, seeded, and cubed 2 tablespoons olive oil Salt and ground black pepper to taste 8 strips bacon, chopped 1 large onion, chopped 2 cloves garlic, minced 4 stalks celery, chopped 2 carrots, chopped 1 bay leaf 1 teaspoon dried thyme 6 cups chicken stock 3 tablespoons butter 1 cup heavy cream ¼ cup sliced green onions, for garnish Directions 1. Preheat the oven to 400°F (204°C). 2. In a mixing bowl, combine the squash cubes with the olive oil, and season them with salt and pepper. Turn to coat with the oil. 3. Spread the squash on a baking sheet, and roast for 30–40 minutes, until the edges are nicely caramelized. 4. Meanwhile, in a Dutch oven, cook the bacon. Remove the bacon to a plate lined with paper towel, leaving the fat in the pot. 5. In the bacon fat, cook the onion over medium-low heat, until it is softened and lightly browned. 6. Add the garlic, and sauté for 1–2 minutes Stir in the celery and carrots, and add the bay leaf, thyme, and roasted squash. 7. Add the chicken stock, and bring the mixture to a boil. Lower the heat, and simmer for 30 minutes Remove the bay leaf. 8. Carefully, working in batches, transfer the soup to a blender or food processor, and process until smooth. Return the soup to the pot.

9.

Taste, and correct the seasonings. Let the soup cool a little, and then stir in the butter and cream. Serve immediately, garnished with crumbled bacon and sliced green onions.

Nutrition per serving Calories 398, fat 28 g, carbs 31 g, Sugar 8 g, Protein 8 g, sodium 752 mg

Beef and Cabbage Soup When green cabbages are fresh and in season, this will become a go-to soup. Serve with crusty bread and green salad for a complete meal. Serves 10 | Prep time 15 minutes | Cooking time 2 hours Ingredients 1 pound beef stew meat, cut into ¾-inch pieces Salt and pepper 2 tablespoons olive oil 6 cups beef stock, divided 1 medium-sized green cabbage, shredded 6 red tomatoes, diced 1 large onion, diced 3 cups water 2 cloves garlic, minced 1 ½ teaspoons Italian seasoning Directions 1. Pat the beef dry with paper towels and season with salt and pepper. 2. Add oil to a large Dutch oven and sear the meat over medium heat on all sides until well browned. Do not overcrowd the oven, work in batches if needed. Place the browned beef on a plate. 3. Add about half of the beef stock and bring to a boil. Stir and scrape the brown bits. Return the beef to the Dutch oven. 4. Add the cabbage, tomatoes, onion, remaining beef stock, water, garlic, Italian seasoning. 5. Bring to a boil over medium-high heat. 6. Decrease the heat to medium-low and let cook for 2 hours until the beef is tender and cabbage soft, taking care of stirring a few times. 7. Taste and adjust seasoning with salt and pepper. Nutrition (per serving) Calories 176, fat 3 g, carbs 15 g, Protein 13 g, sodium 816 mg

Pork and Cabbage Soup This heartwarming soup is perfect for a lunch or light dinner during the harvest season. Serves 4 | Prep time 20 minutes | Cooking time 30 minutes Ingredients 1 pound pork loin 3 cups green cabbage, shredded 4 cups chicken broth 2 cups water 1 potato, diced 1 leek, trimmed, and sliced 1 teaspoon rosemary 1 bay leaf 1 teaspoon salt ½ teaspoon black pepper Extra virgin olive oil Directions 1. Slice potatoes into ½-inch cubes, set aside. 2. Slice pork loin into small cubes, set aside. 3. Heat 3 Tbsp olive oil in a cast iron deep skillet or Dutch oven. 4. Add pork loin, brown. 5. Add cabbage, leek, and sauté for 3 minutes. 6. Mix in potato, rosemary, salt, black pepper. 7. Add chicken broth and water, bring to a boil. 8. Reduce heat, simmer for 20 minutes. 9. Serve with a sourdough bread. Nutrition (per serving) Calories 440, fat 24 g, carbs 16 g, sugar 2 g Protein 38 g, sodium 1443 mg

Sweet Potato Soup With only 6 ingredients, this creamy soup is easy-to-make and so rich in flavors but not in calories! Serves 8 | Prep. time 20 minutes | Cooking time 1 hour 30 minutes Ingredients 4 sweet potatoes, peeled and diced 1 onion, diced 2 (14-ounce) can light coconut milk 2 cup vegetable broth 4 cloves garlic, minced 2 teaspoons dried basil Salt and pepper Directions 1. Place all the ingredients in the Dutch oven and stir. 2. Cover and cook for 1 hour 30 minutes, or until the sweet potatoes are tender. 3. Puree with an immersion blender until the soup is smooth. 4. Taste and adjust seasoning with salt and pepper. Nutrition (per serving) Calories 127, fat 5 g, carbs 20 g, sugar 5 g Protein 1 g, sodium 159 mg

Dutch Oven Sweet Potato Bisque If you like sweet potatoes, this soup is sweet and spicy and perfect for the Fall season. Serves 4 | Prep time 10 minutes | Cooking time 30 minutes Ingredients 2 large sweet potatoes 1 tablespoon canola oil 1 clove garlic, minced 1 small yellow onion, chopped 2 teaspoons fresh ginger, minced ½ cup green chilies, diced 1 teaspoon ground allspice 3 cups tomato juice ½ cup peanut butter 2 cups vegetable broth Freshly ground pepper as required Directions 1. Prick the potatoes with a kitchen fork and microwave them on high for 6-8 minutes. 2. Peel and dice the potatoes. 3. In a Dutch oven, heat the oil over medium high, and sauté the garlic and onions for 2-3 minutes. 4. Add the ginger, chilies, allspice, and tomato juice. 5. Decrease the heat, and cook the mixture for 8-10 minutes. 6. Add half the potatoes to the Dutch oven. 7. In a blender, combine the peanut butter, broth, and remaining potato pieces. Puree until smooth. 8. Pour in the puree into the pot, and season with black pepper. 9. Heat the mixture for 1-2 minutes. 10. Serve warm. Nutrition (per serving) Calories 286, fat 16 g, carbs 29 g, sugar 6 g Protein 8 g, sodium 314 mg

Potato Leek Soup If there is a soup that scream Fall, it’s this one! To make to warm the belly and the soul. Serves 6-8 | Prep time 10 minutes | Cook time 40 minutes Ingredients 4 tablespoons butter, divided 1 cup leeks, sliced 2 tablespoons shallots ¼ cup dry white wine 4 cups red potatoes, peeled and diced 8 cups chicken stock 1 sprig fresh rosemary 1 tablespoon fresh tarragon 1 teaspoon salt 1 teaspoon coarse ground black pepper ½ cup heavy cream Directions 1. Heat the butter in a stock pot over medium heat. 2. Add the leeks and shallots. Sauté, stirring frequently, for 4-5 minutes. 3. Add the white wine and let it reduce for 2 minutes. 4. Add the chicken stock, potatoes, rosemary, tarragon, salt, and black pepper. 5. Increase heat to medium-high and bring to a low boil. 6. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until potatoes are tender. 7. With a hand held blender, purée the soup leaving some potato chunks for added texture. 8. Add cream and mix well and heat through before serving. Nutrition (per serving) Calories 274, fat 12 g, carbs 28 g, sugar 4 g Protein 13 g, sodium 408 mg

CHICKEN AND OTHER POULTRY

Harvest Chicken Skillet Recipe Combine chicken, bacon, and brussels sprouts into a decadent dinner for the whole family. Serves 4 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients 6 bone-in, skin-on chicken thighs Kosher salt and freshly ground black pepper, to taste 3 tablespoons olive oil ½ cup chopped pecans 4 slices bacon, diced into cubes 1 pound Brussels sprouts 1 yellow onion, diced 1 teaspoon chopped thyme leaves 3 cloves garlic, minced ½ cup dry white wine 1 cup low-sodium chicken broth Juice of ½ lemon Directions 1. Preheat the oven to 350°F (177°C). 2. Heat the olive oil in a large, oven-safe, nonstick skillet over medium heat. 3. Add the bacon and cook for about 5 minutes. Set aside on a plate lined with a paper towel. 4. Season the chicken thighs with salt and pepper and cook for about 5 minutes on each side to brown them. Remove from the pan and set aside. 5. While the pan is still greasy, cook the onion for about 5 minutes. 6. Stir in the garlic and Brussels sprouts. Season with more salt and pepper. 7. Stir in the lemon juice, thyme, browned chicken thighs, and cooked bacon. 8. Pour in the white wine and cook for about 5 minutes on the stove. 9. Stir in the chicken broth and transfer the whole skillet to the oven and bake for about 20-25 minutes. 10. Right before serving, top with the chopped pecans and serve with sourdough bread slices if desired.

Nutrition (per serving) Calories 610, fat 42 g, carbs 17 g, sugar 1 g Protein: 40 g, sodium 535 mg

Apple Cider-Glazed Chicken This perfect fall recipe can be served with all kinds of veggies, but apples, sweet potatoes, and onions are the best match. Serves 4 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients 6 bone-in, skin-on chicken thighs Kosher salt and freshly ground black pepper, to taste 3 tablespoons olive oil 1 sweet potato, peeled and diced into cubes 2 red apples, cored and sliced 1 red onion, diced into larger pieces ⅔ cup apple cider 2 tablespoons honey 1 tablespoon Dijon mustard 1 tablespoon unsalted butter Directions 1. Preheat the oven to 350°F (177°C). 2. Heat the olive oil in a large, oven-safe, nonstick skillet over medium heat. 3. Season the chicken thighs with salt and pepper. Cook skin side down for about 5 minutes so they will brown. Remove from the skillet and set aside. 4. In the same skillet, stir in the apple cider, honey, mustard, and butter. Cook for about 5 minutes until everything is combined and fully incorporated. Set the sauce aside. 5. Stir in the sweet potatoes, apples, and red onion in the same pan. Cook for about 5 minutes over medium heat. 6. Top the vegetables with the cooked chicken thighs and brush them with the apple cider glaze. 7. Place the skillet in the oven and cook for the next 25-30 minutes. 8. Serve the chicken with more apple cider glaze if desired. Nutrition (per serving) Calories 515, fat 29 g, carbs 38 g, sugar 27 g, Protein 30 g, sodium 147 mg

Harvest Chicken Pot Pie Casserole This recipe is a twist on an old favorite to give it some of the freshness of the harvest with the addition of sweet potatoes and green beans. The perfect combination of flavors in one pot makes a delicious chicken pot pie casserole. Serves 6 I Prep time 25 minutes I Cook time 40 minutes Ingredients 4 tablespoons butter 3 carrots, peeled and diced 3 celery stalks, diced 1 onion, diced 1 teaspoon dried thyme Salt and pepper to taste 4 tablespoons all-purpose flour 2 cups whole milk 1 cup chicken broth 1 tablespoon Dijon mustard ½ teaspoon garlic powder 4 cups shredded cook chicken 1 cup green beans, trimmed 1 sweet potato, peeled and diced 1 (16-ounce) package of refrigerated biscuit dough Directions 1. Preheat the oven to 375ºF (191ºC). Grease a casserole dish with cooking spray or butter and set aside. 2. Warm the butter in a nonstick frying pan over medium heat and sauté the carrots, celery, and onion for 2-3 minutes. 3. Season with salt and pepper to taste, and add the dried thyme. Stir in the flour. 4. Cook for about 2-3 more minutes and stir in the whole milk, chicken broth, dijon mustard, and garlic powder and mix until the mixture thickens, about 3-4 minutes. 5. Stir in the shredded cooked chicken and green beans, diced sweet potato, and mix until everything is combined. 6. Transfer the mixture to the casserole dish. Top with biscuits on top.

7. Bake for about 25-30 minutes or until the biscuits turn golden brown. 8. Serve warm. Nutrition (per serving) Calories 546, fat 26 g, carbs 46 g, sugar 19 g, Protein 32 g, sodium 1382 mg

One Pot Creamy Chicken and Gnocchi What is better comfort food than gnocchi? Especially when combined with chicken as it is here. Serves 6 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients 2 boneless, skinless chicken breasts Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 1 yellow onion, diced 8 ounces baby bella mushrooms 2 cloves garlic, minced 2 teaspoons chopped thyme leaves 1 teaspoon dried oregano 1 cup low-sodium chicken broth 1 ¼ cups heavy cream 1 pound fresh gnocchi ¾ cup mozzarella cheese, shredded ½ cup grated parmesan cheese 3 cups baby spinach Directions 1. Season the chicken breasts with salt and pepper. 2. Heat the olive oil in a large nonstick frying pan over medium heat. 3. Add the chicken and cook on each side for about 4-5 minutes. 4. Remove the cooked chicken and set it aside on a plate. Cover with foil to keep warm. 5. In the same pan, add the onion and cook for about 2-3 minutes. 6. Stir in the mushrooms and garlic. Season with thyme, oregano, and salt and pepper. 7. Stir in the gnocchi and mix until just combined. 8. Pour in the chicken broth and cook the gnocchi for about 5-6 minutes or until the whole liquid has evaporated and absorbed into the gnocchi. 9. Stir in the baby spinach and heavy cream. Mix until creamy. 10. Dice the chicken into smaller pieces and stir them into the pan. 11. Add the mozzarella cheese and parmesan cheese, and mix until wellcombined.

12. Serve warm. Nutrition (per serving) Calories 684, fat 30 g, carbs 52 g, sugar 2 g, Protein 51 g, sodium 477 mg

Maple Mustard Chicken Legs This combination of maple syrup and mustard goes well with any chicken parts, not just the legs. Serves 4 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients 12 ounces baby potatoes, diced in half 8 ounces carrots, peeled and diced 2 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste 4 whole chicken legs 2 tablespoons Dijon mustard 2 tablespoons whole-grain mustard 1 tablespoon maple syrup 1 teaspoon dried thyme Chopped flat-leaf parsley, for garnish Directions 1. Preheat the oven to 375°F (191°C). 2. Season the chicken legs with salt and pepper. 3. Heat the olive oil in a large, oven-safe, nonstick skillet. Cook the chicken legs skin side down for about 5 minutes or until they brown well. Remove them and set them aside. 4. In the same pan, stir in the Dijon mustard, whole-grain mustard, and maple syrup to make the glaze. Mix until combined, and set aside. 5. Stir in the baby potatoes and carrots. Stir and cook for about 5 minutes. 6. Season with thyme and salt and pepper. 7. Top the vegetables with the cooked chicken legs. 8. Brush the chicken and vegetables with the prepared maple mustard glaze, then bake for about 25-30 minutes. 9. Serve warm. Nutrition (per serving) Calories 369, fat 21 g, carbs 20 g, sugar 5 g, Protein 23 g, sodium 352 mg

Chicken and Mushroom White Lasagna This lasagna has spinach, mushrooms, and cooked chicken. The béchamel sauce and melty cheese give this recipe a decadent look and taste. Serves 12 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients 1 pound frozen or fresh spinach, chopped 3 tablespoons olive oil 8 ounces cremini mushrooms 1 yellow onion, diced Kosher salt and freshly ground black pepper, to taste 3 cloves garlic, minced 1 pound ricotta cheese 1 large egg, room temperature For the sauce 6 tablespoons unsalted butter 3 cloves garlic, minced 7 tablespoons all-purpose flour 4 cups whole milk Kosher salt and freshly ground black pepper, to taste 3 cups grated parmesan cheese 1 teaspoon dried oregano For assembly 24 lasagna noodles 2 cups cooked chicken, diced 3 cups mozzarella cheese, shredded ⅓ cup grated parmesan cheese Directions 1. To make the filling, heat the olive oil in a large nonstick frying pan over medium heat. 2. Stir in the mushrooms and chopped spinach. Cook for about 5 minutes. 3. Stir in the onion and garlic, and cook for 3 minutes. 4. Remove from heat. Stir in the ricotta cheese and crack in the egg. Combine well, and set aside.

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To make the sauce, in a medium saucepan over medium heat, melt the butter. Stir in the garlic and flour. Cook for about 3-4 minutes. Add the whole milk and season with salt and pepper. As soon as the mixture starts to thicken, stir in the grated parmesan cheese and oregano. Remove from heat and set aside. Preheat the oven to 350°F (177°C). Grease a 9x13 baking dish with butter along the bottom and sides of the dish. Add some of the sauce to the bottom of the dish, then cover the whole surface with lasagna noodles. Add some of the spinach and ricotta filling and top with more of the sauce. Sprinkle some cooked chicken and mozzarella cheese over the sauce. Repeat the same process until you’ve filled the dish – lasagna noodles, filling, sauce, chicken, mozzarella cheese, and finish with parmesan cheese at the end. Bake for about 30-35 minutes. Let it cool slightly and serve.

Nutrition (per serving) Calories 465, fat 21 g, carbs 40 g, sugar 5 g, Protein 28 g, sodium 345 mg

Turkey Roulade If you want to go festive this fall, make this turkey roulade for a party or potluck. Serve with roasted veggies if you’re making a full meal. Serves 4 | Prep. time 25 minutes | Cooking time 40 minutes Ingredients For the turkey roulade 2 boneless, skinless turkey breasts Kosher salt and freshly ground black pepper, to taste 4 tablespoons unsalted butter 1 cup breadcrumbs 1 teaspoon dried thyme 3 tablespoons chopped sage 2 tablespoons chopped flat-leaf parsley 6 cloves garlic, minced 1 teaspoon chili flakes ¼ cup olive oil For the vegetables ½ pound potatoes, diced 1 yellow onion, diced 4 carrots, peeled and diced ½ pound sweet potatoes, diced 4 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste Directions 1. Preheat the oven to 375°F (191°C). 2. Butterfly the breasts crosswise, making sure not to cut all the way through. 3. Place a piece of plastic wrap over one butterflied turkey breast and pound to a rectangle about ¼-inch thick. Season with salt and pepper and set aside. Repeat with the other breast. 4. Melt the butter in a small saucepan over medium heat. Stir in the breadcrumbs and toast until golden-brown. 5. Transfer the breadcrumbs to a food processor and stir in the thyme, sage, parsley, and garlic. Pulse until very fine crumbs are formed, then season with the chili flakes.

6.

Pat the turkey meat dry with a paper towel. Sprinkle some of the breadcrumb mixture on top of each turkey breast and begin to roll up tightly, like a jelly roll. Secure the roll with toothpicks or kitchen twine. Repeat the same thing with the other turkey breast. 7. Brush the turkey roulades with olive oil and transfer to a baking sheet lined with parchment paper. 8. Bake for about 1 hour. Remove from the oven and let them rest for about 20 minutes, covered with a piece of aluminum foil. Then, dice them into pieces. Lower the oven temperature to 350°F (177°C. 9. Meanwhile, in a large bowl, add the sweet potatoes and potatoes, onion, and carrots. Season with salt and pepper and drizzle some olive oil. 10. Toss until well-combined and coated. Transfer to a baking sheet lined with a fresh piece of parchment paper. 11. Bake for about 35-40 minutes. 12. Serve warm. Nutrition (per serving) Calories 625, fat 32 g, carbs 60 g, sugar 10 g, Protein 25 g, sodium 1424 mg

Turkey Mushroom casserole Do you have some leftover turkey on your hand? After Thanksgiving, why not use leftover turkey to prepare this delicious creamy turkey casserole full of Harvest goodness? Serves 6 I Prep time 15 minutes I Cook time 50 minutes Ingredients 3 tablespoons butter 1 onion, diced salt and pepper to taste 2 cups mushrooms, diced 3 cloves garlic, minced ¼ cup all-purpose flour 4 cups chicken broth 3 cups diced cooked turkey 2 cups grated cheddar cheese, divided 8 oz uncooked macaroni 1 cup green beans, trimmed and sliced 1 teaspoon dried oregano ¾ cup heavy cream 1 tablespoon fresh chopped parsley, for serving Directions 1. Preheat the oven to 350ºF (177ºC). 2. Melt the butter in a large nonstick frying pan over medium heat. 3. Stir in the diced onion and let it cook for about 2-3 minutes or until tender. 4. Stir in the minced garlic and chopped mushrooms and cook for 5-7 minutes, stirring occasionally. 5. Season with salt and pepper to taste, and stir in the dried oregano and flour. 6. Cook for 1-2 minutes and deglaze the pan with chicken broth. 7. Add the turkey, green beans, macaroni, and heavy cream. Mix until combined, and stir 1 cup of the grated cheese. 8. Transfer the whole mixture to a well-greased casserole pan with butter and top with the remaining cheese. 9. Bake for 30-40 minutes or until all the liquid is absorbed and

macaroni is tender. 10. Serve with chopped parsley on top if desired Nutrition (per serving) Calories 578, fat 29 g, carbs 38 g, sugar 3 g, Protein 40.1 g, sodium 845

Fall Harvest Roasted Turkey Infuse your turkey with a delicious aroma, fall fruits, veggies, and aromatic herbs with this unforgettable recipe. Serves 6 | Prep. time 20 minutes | Cooking time 1 hour, 30 minutes Ingredients 8 pounds whole turkey 3 red apples, diced into quarters 1 yellow onion, diced 3 fresh sage leaves 4 tablespoons unsalted butter 2 tablespoons lemon juice 1 teaspoon dried oregano 1 cup low-sodium chicken broth ¼ cup dried cranberries For the rub 2 teaspoons dried rosemary 2 teaspoons dried thyme 2 teaspoons fresh sage, chopped 2 teaspoons paprika 2 teaspoons Dijon mustard 3 cloves garlic, minced Kosher salt and freshly ground black pepper, to taste ¼ cup olive oil For the glaze 2 tablespoons honey 2 tablespoons apple cider vinegar Directions 1. Preheat the oven to 350°F (177°C). 2. To make the rub, in a small mixing bowl, mix the rosemary, thyme, sage, paprika, mustard, garlic, salt and pepper, and olive oil. Mix until well-combined and set aside. 3. Pat dry the turkey with a paper towel and season with salt and pepper on the inside part of the turkey. Squeeze the lemon juice evenly inside the turkey as well.

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In a roasting pan, arrange the apples, onion, and cranberries. Season with salt and pepper, butter, and oregano. Using your hands, coat the whole turkey with the rub under and on top of the skin until you’ve used the whole rub. Pour the chicken broth over the turkey and cover the whole pan with a piece of aluminum foil. Bake the turkey covered with aluminum foil for about 1 hour. Remove the foil and cook for at least 20-25 minutes until the liquid in the pan has almost evaporated. Then, just 5-10 minutes before you remove the turkey from the oven, brush the top with the glaze to get a shiny crust. Remove the turkey from the oven and let it rest for at least 20 minutes before serving.

Nutrition (per serving) Calories 876, fat 27 g, carbs 51 g, sugar 40 g, Protein 105 g, sodium 6325 mg

Fall Turkey Chili with Pumpkin As soon as fall arrives, pumpkins take over grocery stores. Try out this turkey and pumpkin-inspired chili recipe to warm you up on a chilly fall day. Serves 4 | Prep. time 10 minutes | Cooking time 35 minutes Ingredients 2 tablespoons unsalted butter 1 yellow onion, diced 1 bell pepper, diced 2 cloves garlic, minced 1½ pounds ground turkey meat 1½ cups tomato sauce 1 (14-ounce) can kidney beans, drained and rinsed 1 (7-ounce) can corn Kosher salt and freshly ground black pepper, to taste 2 cups cooked and diced pumpkin Directions 1. Melt the butter in a large nonstick skillet or frying pan. 2. Stir in the onion and bell pepper, and cook for about 5 minutes. 3. Stir in the garlic and ground turkey. Cook until the meat browns and is no longer pink. 4. Stir in the pumpkin cubes, kidney beans, and corn. Season with salt and pepper. 5. Add the tomato sauce and cook for about 10 minutes on medium to low heat. Make sure to simmer until most of the liquid evaporates. 6. Serve with tortilla chips. Nutrition (per serving) Calories 497, fat 17 g, carbs 45 g, sugar 12 g, Protein 44 g, sodium 840 mg

Baked Chicken and Sweet Potato Enchilada This will soon become a family favorite that is super easy to make and nutritious. Serves 4-6 | Prep. time 30 minutes | Cooking time 30–40 minutes Ingredients 1 cup barbecue sauce 1 ½ cups enchilada sauce 1 pound boneless skinless chicken breasts 2 teaspoons butter ½ small red onion, diced 2 cloves garlic, minced 2 medium sweet potatoes, cooked and diced ½ cup corn kernels ½ teaspoon cumin ½ teaspoon chili powder 9 (6 inch) corn tortillas ½ cup pepper jack cheese, shredded ½ cup mozzarella, shredded ½ cup cilantro, chopped For topping: avocado and sour cream, if desired Directions 1. Preheat the oven to 375°F (191°C) and coat a 9x13-inch baking dish with cooking spray. 2. Whisk the barbecue and enchilada sauce together in a large bowl. 3. Arrange the chicken breasts in the baking pan, and drizzle ¼ cup of sauce on top. Bake for 20–25 minutes, or until juices run clear and chicken is no longer pink. 4. Remove the pan from the oven and allow the chicken to cool for a few minutes. Remove the chicken from the pan and shred it with forks. Set it aside, together with the cooking liquids. 5. Wipe out the pan and coat it with once more with cooking spray. 6. Meanwhile, melt the butter in a large skillet over medium-high heat. Add the onion and garlic and cook for a few minutes. 7. Add 1 cup of the enchilada sauce, the diced sweet potatoes, corn, cumin, and chili powder. Stir to combine, and then add it to the

chicken mixture in the baking pan. 8. Place the remaining barbecue-enchilada sauce on a large plate. One at a time, dip three corn tortillas in the sauce (coating both sides) and arrange them in the baking dish, cutting one to fit, if necessary, to completely cover the bottom. 9. Place half the chicken and sweet potato mixture on top of the tortillas. Cover with ¼ cup of cheese, and about ¼ cup enchilada sauce. Repeat the layers once, and top with the remaining tortillas, sauce, and cheese. 10. Cover with foil and bake for 30–40 minutes, or until the enchiladas are warmed through and the cheese is completely melted. Cool a few minutes, garnish with cilantro, and then serve with sour cream and avocado if desired. Nutrition (per serving) Calories 552, fat 16 g, carbs 76 g, sugar 10 g Protein 36 g, sodium 745 mg

Zucchini Chicken Bake Zucchinis, even though they are available year-round, are at their best during fall harvest. This chicken and zucchini bake is quick and easy for weeknight supper. Serves 4 | Prep. time 20 minutes | Cooking time 30 minutes Ingredients 1 large egg 1 tablespoon water Salt and pepper to taste 1 cup dry breadcrumbs, divided 4 tablespoons olive oil, divided 4 skinless, boneless chicken breast halves 5 zucchinis, sliced 1 small onion, minced 3 cloves garlic, minced 4 tomatoes, sliced 1 cup mozzarella cheese, shredded, divided 2 teaspoons fresh basil, chopped Directions 1. Preheat the oven to 400°F (204°C). Lightly grease a 9x13-inch baking dish. 2. Beat the egg, water, salt, and pepper in a shallow bowl. Set 2 tablespoons of breadcrumbs aside and pour the remaining bread crumbs into a large resealable plastic bag. 3. Dip the chicken pieces in the egg mixture, and then place them in the bag and shake to coat. 4. Heat 2 tablespoons of the olive oil in a large skillet over medium. Cook the chicken until browned, 2 to 3 minutes per side. Remove the chicken from the pan. 5. Add the remaining 2 tablespoons of oil to the skillet. Add the zucchini, onion, and garlic, and cook over medium heat until the zucchini is slightly tender and the onion is softened, about 2 minutes. Transfer the vegetables to the prepared baking dish. 6. Sprinkle the reserved breadcrumbs over the zucchini. Top with

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tomato slices, three-quarters of the mozzarella cheese, and basil. Place the chicken on top. Cover with aluminum foil and bake until the chicken is no longer pink in the center, about 25 minutes. Uncover, and sprinkle with the remaining mozzarella cheese. Bake until the cheese is melted, about 5 minutes.

Nutrition (per serving) Calories 506, fat 24 g, carbs 34 g, sugar 2 g Protein 40 g, sodium 768 mg

Chicken and Squash One-Pot Meal Another fantastic one-pot meal to make when weather cools down. Serves 4 | Prep. time 20 minutes | Cooking time 1 hour 30 minutes Ingredients 1 (3–4 pound) whole chicken 2 teaspoons salt 4 cups 1-inch dry bread cubes 2 cups butternut squash, cut into ½-inch cubes ½ large red onion, chopped 4 sprigs fresh thyme Directions 1. Preheat the oven to 375°F (191°C). Place a rack in the lower third. 2. Pat the chicken dry and season evenly with salt. 3. Layer the bread cubes and squash over the bottom of the Dutch oven. Add the thyme on top. 4. Make a well in the center of the Dutch oven and place the chicken in the well. Insert a cooking thermometer in its thigh. 5. Cover and bake for 1 hour. 6. Remove the lid and continue to bake for 30 more minutes until the chicken is golden, tender, and crisp. The juices should run clear and the cooking thermometer should read 165°F (74°C). 7. Let cool for a while and then shred the meat. 8. Serve with the cooked squash and bread mixture. Nutrition (per serving) Calories 992, fat 61 g, carbs 27 g, sugar 5 g Protein 79 g, sodium 1188 mg

Harvest Chicken with Sweet Potatoes, Brussels Sprouts, and Apples This chicken is so flavorful and a healthy meal to serve to your family when produces are fresh during the Fall. Serves 4 | Prep. time 10 minutes | Cooking time 30-35 minutes Ingredients 1 tablespoon olive oil 1 pound boneless, skinless chicken breasts, diced 1 teaspoon salt, divided ½ teaspoon black pepper 4 slices thick-cut bacon, chopped 3 cups Brussels sprouts, trimmed and quartered 1 medium sweet potato, peeled and diced 1 medium onion, chopped 2 Granny Smith apples, peeled, cored, and cubed 4 cloves garlic, minced 2 teaspoons chopped fresh thyme 1 teaspoon ground cinnamon 1 cup reduced-sodium chicken broth, divided Directions 1. Season chicken with ½ teaspoon salt and pepper. 2. Heat the oil in a cast iron skillet, over medium high heat, until shimmering hot. 3. Add chicken and cook until browned (about 5 minutes). 4. Drain chicken over paper towels and set aside. 5. Reduce heat to medium low and, using the same skillet, cook bacon until brown and crisp (about 8 minutes). 6. Reserving rendered fat, remove bacon and drain over paper towels. 7. Drain off any excess oil or fat from skillet, leaving about 1½ tablespoons. 8. Turn heat up to medium high and add Brussels sprouts, sweet potato, onion, and remaining salt. 9. Sauté until onions are translucent and vegetables are crisp-tender (about 10 minutes). 10. Stir in apples, garlic, thyme, and cinnamon; cook until fragrant (about

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1 minute). Add ½ cup of broth and bring to a boil. Boil until liquid has evaporated (about 2 minutes). Add remaining broth and the drained chicken. Let cook through (about 2 minutes). Remove from heat and stir in bacon. Serve hot.

Nutrition (per serving) Calories 319, fat 11 g, carbs 26 g, sugar 3 g Protein 32 g, sodium 708 mg

Roasted Chicken with Fennel and Parsnips If you want to try different flavors with your roasted chicken, this recipe is perfect. Serves 4 | Prep. time 10 minutes | Cooking time 40-45 minutes Ingredients 3 tablespoons olive oil, divided 1 (4-pound) whole chicken Salt and pepper, to taste 1 fennel bulb, sliced lengthwise ½ inch thick 2 large parsnips, peeled, sliced ½ inch thick on the diagonal 1 bunch green onions, trimmed 3 wide strips lemon zest Lemon wedges Directions 1. Preheat oven to 450°F (232°C). 2. Season chicken liberally, including cavity, with salt and pepper. 3. Warm 1 tablespoon oil in cast iron skillet over medium high heat. 4. Use a pair of tongs to hold the whole chicken and sear the chicken as evenly as possible on all sides, about 3 minutes per side. 5. Place chicken on a plate while keeping the skillet warm. 6. Swirl in remaining oil and add all the vegetables plus the zest. 7. Spread out into an even layer and season with salt and pepper. 8. Nestle chicken, breast-side up, over vegetables. 9. Place in oven and let roast until browned and juices run clear, about 35-40 minutes; internal temperature of thickest thigh part at 165°F (74°C). 10. Transfer chicken to chopping board and let rest for 10 minutes before carving. 11. Spoon pan juices over chicken and roasted veggies and serve with lime wedges. Nutrition (per serving) Calories 312, fat 21 g, carbs 6 g, sugar 0 g Protein 23 g, sodium 297 mg

Rosemary Sausages and Chicken Thighs with Brussels Sprouts Servings 4 | Prep. time 15 minutes | Cooking time 25-35 minutes Ingredients 4 chicken thighs, bone-in, skin-on 1 pound Brussels sprouts, halved or quartered 3 medium shallots, peeled and quartered 1 small lemon, seeded and thinly sliced 4 tablespoons extra-virgin olive oil Salt and pepper, to taste 4 Italian sausage links, hot or mild, cut into chunks 1 fresh tablespoon fresh rosemary needles, chopped Rub 4 cloves garlic, minced 2 tablespoons Dijon mustard 2 tablespoons honey 2 teaspoons Worcestershire sauce 2 teaspoons extra-virgin olive oil Salt and pepper, to taste Directions 1. Preheat oven to 450°F (232°C). 2. Wipe chicken dry with paper towels. 3. Combine the ingredients for the rub and spread over the chicken thighs. Set aside. 4. Place Brussels sprouts, shallots, and lemon slices in a large cast iron skillet or Dutch oven. 5. Drizzle with oil and season with salt and pepper. Toss well. 6. Place chicken and sausages on top of vegetables. Sprinkle the fresh rosemary on top of meat and veggies. 7. Place on lower rack in oven. 8. Let roast until chicken and sprouts are browned, about 25-35 minutes. The internal temperature of the chicken should not be lower than 165°F (74°C). If needed, transfer chicken to a plate and return skillet to oven to brown the Brussels sprouts.

Nutrition facts per serving Calories 827, fat 62 g, carbs 23 g, sugar 2 g Protein 46 g, sodium 1755 mg

Baking Sheet Sausage and Veggie Dinner A one-dish wholesome weeknight dinner that has everything to be nutritious and family-friendly. Serves 4 | Prep. time 10 minutes | Cooking time 30-40 minutes Ingredients 6 large pork kielbasa sausages, cut into chunks 1 pound carrots, peeled and cut into chunks 1 pound Brussels sprouts, trimmed 2 medium onions, each cut into 6–8 wedges 2 tablespoons olive oil 1 teaspoon garlic powder ½ teaspoon salt, or to taste ¼ teaspoon freshly-ground black pepper Directions 1. Preheat oven to 400°F (204°C). Line and grease a sheet pan. 2. Arrange carrots, Brussels sprouts, and onions, in sheet pan, spreading into a single layer. 3. Brush with oil and season with garlic powder, salt, and pepper. 4. Place sausage chunks between the vegetables. 5. Bake until internal temperature of sausages reaches 165°F (74°C), about 30–40 minutes. The surface will begin to brown, and sizzle. Flip over halfway through cooking for even browning. If needed, remove vegetables to prevent overcooking and continue cooking sausages. Nutrition (per serving) Calories 205, carbs 17 g, fat 12 g, sugar 3 g Protein 10 g, sodium 493 mg

Crockpot Turkey Legs and Savory Greens A perfect warm and soulful Southern-inspired meal for a little something different at your Autumn table. Servings 4-6 | Prep. time 10 minutes | Cooking time 6 hours Ingredients 2 smoked turkey legs (approximately 1 ½ pounds each) 4 cups collard greens, chopped 4 cups turnip greens, chopped 1 red onion, sliced 5 cloves garlic, crushed and minced ½ cup apple cider vinegar 1 cup chicken stock 1 tablespoon brown sugar 1 tablespoon crushed red pepper flakes 1 teaspoon salt 1 teaspoon black pepper Directions 1. Place all the greens in a large slow cooker. 2. Add in the onion, garlic, apple cider vinegar, chicken stock, and red pepper flakes. Sprinkle with brown sugar and stir to mix. 3. Place the turkey legs on top and season with salt and black pepper. 4. Cover and cook on low heat for 6 hours. 5. Serve greens in a large serving bowl with either whole turkey wings or the shredded meat of the legs on the side. Nutrition facts per serving Calories 302, fat 16 g, carbs 21 g, sugar 6 g Protein 18 g, sodium 218 mg

Cornish Hens with Apple Sauce Perfect to impress family and friend this saucy Cornish hens with a creamy sauce and soft apples. Servings 4 | Prep. time 10 minutes | Cooking time 30 minutes Ingredients 2 tablespoons extra-virgin olive oil 2 tablespoons unsalted butter 4 Cornish hens, backbones removed and quartered Salt and pepper, to taste 1 red onion, finely chopped ¾ cup apple cider ¾ cup chicken stock ¾ cup Calvados or brandy 2 tablespoons apple cider vinegar 2 apples, peeled, cored, and thinly sliced ⅓ cup heavy cream ¼ cup dried cranberries Directions 1. Heat oil in a medium-sized skillet over medium heat. 2. Add butter and let melt. 3. Add chicken and cook until browned, about 8 minutes. Do not crowd; you may have to do this in batches. Transfer to a plate and cover with foil to keep warm. 4. Add onion to skillet, sautéing until tender, about 3 minutes. 5. Pour in apple cider, stock, Calvados, and apple cider vinegar. 6. Bring to a simmer and scrape off any brown bits from the bottom. 7. Cook until for 5 minutes to reduce slightly. 8. Add apples and cream. Bring to a simmer. 9. Return chicken to skillet and let simmer over low heat for about 10 minutes. Chicken pieces should have an internal temperature of 165°F (74°C). Remove from heat. 10. Adjust flavor with salt and pepper, as needed. 11. Sprinkle with cranberries and serve. Nutrition facts per serving Calories 455, fat 27 g, carbs 25 g, sugar 11 g

Protein 38 g, sodium 528 mg

Penne with Butternut Squash and Chicken Serves 4 | Prep. time 5 minutes | Cooking time 20 minutes Ingredients ¾ pound penne pasta 4 skinless boneless chicken thighs or 2 breasts, cut into bite-sized pieces 3 cups peeled butternut squash, cubed 3 tablespoons olive oil (divided) ½ cup yellow onion, chopped ¾ cup low-sodium chicken stock 2 teaspoons fresh sage, chopped ½ teaspoon garlic, chopped 2 tablespoons pesto 5 ounces baby spinach, chopped ¼ cup grated Parmesan cheese, for serving Directions 1. Cook the pasta according to package directions, drain water, add 1 tablespoon olive oil, stir to coat, and set aside. 2. To a large cooking pot, add 1 tablespoon of oil and heat it over medium heat. 3. Add the chicken and cook until lightly browned about 6–8 minutes. 4. Set aside the chicken in a bowl. 5. Heat the remaining oil in the same pot; add the onion and squash; cook for 7–8 minutes until softened. 6. Add the pesto, garlic, sage, and spinach; stir-fry for 1-2 minutes. 7. Add the cooked pasta and chicken and let cook for 2-4 minutes or until warmed through. 8. Serve warm with Parmesan cheese if desired. Nutrition (per serving) Calories 526, fat 19 g, carbs 44 g, sugar 8 g Protein 43 g, sodium 478 mg

BEEF AND VEAL

Sweet Potato and Beef Stew This stew has tender chunks of beef and sweet potatoes that will melt in your mouth. It is also freezer friendly. Serves 6 | Prep. time 20 minutes | Cooking time 1 hour 10 minutes Ingredients 2 tablespoons olive oil 1 (2-pound) top sirloin steak, diced into cubes Kosher salt and freshly ground black pepper, to taste 1 yellow onion, diced 1 carrot, peeled and diced 2 celery stalks, diced 3 cloves garlic, minced 8 ounces cremini mushrooms, diced ¼ cup all-purpose flour 2 tablespoons tomato paste ½ cup dry red wine 4 cups low-sodium beef stock 1 teaspoon dried thyme 2 bay leaves 1 sweet potato, peeled and diced into cubes 2 tablespoons chopped flat-leaf parsley Directions 1. Heat the olive oil in a large nonstick pot or Dutch oven over medium heat. 2. Season the beef with salt and pepper and brown for 6-7 minutes. Remove from the pot and set aside. 3. In the same pan, stir in the onion, carrot, and celery. Cook for 3-4 minutes or until tender. 4. Stir in the garlic and mushrooms and cook for 3-4 minutes. 5. Whisk in the flour and tomato paste and cook for 1 minute. 6. Stir in the wine and mix until well-combined. 7. Add the beef stock, thyme, bay leaves, and cooked beef. 8. Bring the mixture to a boil, then reduce to a simmer. Simmer the stew until the beef is very tender, around 30 minutes. 9. Stir in the sweet potatoes and simmer for about 20 minutes or until the potatoes are fork-tender and the stew has thickened.

10. Remove the bay leaves and serve. Nutrition (per serving) Calories 416, fat 14 g, carbs 14 g, sugar 4 g, Protein 50 g, sodium 656 mg

Braised Beef with Veggies Use your fall veggies to make an unforgettable dinner recipe that the whole family will enjoy. The warm braised beef will make you feel cozy on a windy fall day. Serves 6 | Prep. time 20 minutes | Cooking time 1 hour 30 minutes Ingredients 3 pounds beef bottom round, cut into chunks Kosher salt and freshly ground black pepper, to taste 3 tablespoons olive oil 1 yellow onion, diced 1 teaspoon dried thyme 3 bay leaves 4 cloves garlic, minced ⅓ cup dry wine 2 tablespoons red wine vinegar 1 (15-ounce) can diced tomatoes with their juices 2 large carrots, peeled and diced ⅓ cup low-sodium chicken stock 1 (1 pound) pumpkin, peeled and diced into ¾-inch chunks Directions 1. Season the beef with salt and pepper and set aside. 2. Heat the olive oil in a large nonstick frying pan over medium heat and brown the meat for about 10 minutes. 3. Remove the meat and set it aside. 4. In the same pan, stir in the onion, garlic, and carrots. Cook for about 2-3 minutes. 5. Stir in the bay leaves, thyme, wine, red wine vinegar, and beef. Mix until well-combined. 6. Stir in the diced tomatoes, chicken stock, and pumpkin pieces. Simmer for about 70-80 minutes on low heat, stirring occasionally. If necessary, add little chicken or beef broth to the pot to prevent the mixture from burning. 7. Divide into plates and enjoy with ciabatta bread. Nutrition (per serving) Calories 535, fat 22 g, carbs 15 g, sugar 7 g,

Protein 65 g, sodium 297 mg

Slow-Cooked Fall Beef Stew Fall is the perfect time to make wholesome beef stew. It's full of autumn flavors, and you will enjoy the fragrance it releases while it's cooking. Serves 8 I Prep time 15 minutes I Cook time:8 hours 25 minutes Ingredients 2 pounds beef chuck roast, diced into cubes Salt and pepper to taste 2 tablespoons olive oil 2 cups dry red wine 1 cup beef broth 4 cloves garlic, minced 1 teaspoon dried sage 3 carrots, peeled and diced 1 onion, diced 2 sweet potatoes, peeled and diced 1 turnip, peeled and diced 1 cup walnut halves 1 cup dried apricots 2 tablespoons cornstarch 3 tablespoons cold water Directions 1. Season the beef generously with salt and pepper. 2. Warm the olive oil in a large skillet over medium-high heat and brown the beef for about 6-8 minutes. 3. Transfer to a 6-quart slow cooker. 4. In a large mixing bowl, combine wine, beef broth, garlic, thyme, and salt and pepper to taste. 5. Mix and pour over the beef. 6. Top with the carrots, onion, sweet potatoes, turnip, walnuts, and dried apricots. 7. Cover with the lid and cook on LOW for 6-8 hours or until the meat is tender. 8. Mix the cornstarch and water in a small bowl and pour into the stew. 9. Cook covered on HIGH until the sauce thickens, about 20-25

minutes. 10. Serve warm. Nutrition (per serving) Calories 573, fat 25 g, carbs 51 g, sugar 6 g, Protein 36 g, sodium 402

Ground Beef Casserole This quick and easy ground beef casserole is full of flavors and perfect for a weeknight meal the whole family will enjoy. Serves 4-6 I Prep time 15 minutes I Cook time 35 minutes Ingredients 1 pound ground beef 1 cup diced onion 3 tablespoons olive oil 1 carrot, grated ½ cup diced bell pepper Salt and pepper to taste 1 pound diced fresh tomatoes 1 (10-ounce) can diced tomatoes with green chilies 1 ½ teaspoons dried oregano 2 teaspoons chili powder 2 cups corn, fresh or frozen 2 ounces grated parmesan cheese 1 ½ cups dry macaroni pasta 1 cup grated cheddar cheese Directions 1. Warm the olive oil in a nonstick frying pan over medium heat. 2. Suté the diced onion for 1-2 minutes and stir in the diced bell pepper. Season with salt and pepper to taste. 3. Add the ground beef and stir-fry until the meat is brown on all sides. 4. Stir in the fresh diced tomatoes, diced tomatoes with green chilies, dried oregano, chili powder, and corn. 5. Stir in the mini macaroni and transfer to a casserole dish. 6. Top with grated cheddar cheese and parmesan cheese. 7. Bake for about 25-30 minutes or until the macaroni is tender. 8. Serve and enjoy. Nutrition (per serving) Calories 639, fat 32 g, carbs 41 g, sugar 10 g, Protein 51 g, sodium 983

Sweet Potato Spaghetti and Meatballs This recipe is a game changer because we will make spaghetti from spiralized sweet potato, making it a healthy alternative. Serves 4 I Prep time 15 minutes I Cook time:40 minutes Ingredients 1 pound sweet potatoes, peeled and spiralized 3 tablespoons olive oil 1 pound fresh tomatoes, diced thin Fresh basil leaves, for serving For the meatballs 1 pound lean ground beef ¼ cup breadcrumbs 1 onion, finely diced Salt and pepper to taste ¼ cup grated parmesan cheese 1 large egg, room temperature 2 cloves garlic, minced

Directions 1. To make the meatballs, add the ground beef, breadcrumbs, diced onion, salt, and pepper to taste, egg, grated parmesan cheese, and minced garlic, and stir to combine. 2. Form even-sized meatballs, like the size of a walnut. 3. Warm the olive oil in a frying pan, such as a cast iron, over medium heat. Cook the meatballs for about 10 minutes, turning them to cook evenly on each side. 4. To the same pan, add the diced tomatoes and mix until they are all coated in the sauce. Stir in the sweet potato noodles and cook them for about 7-8 minutes until tender. 5. Lower the heat to low and let everything bind together for 2-3 minutes. 6. Serve warm, garnished with fresh basil leaves. Nutrition (per serving)

Calories 535, fat 21 g, carbs 44 g, sugar 5 g, Protein 42 g, sodium 224

Veal Marengo Tasty, super-tender, and nutritious, this dish will never disappoint. You can prepare this recipe ahead of time and serve it when needed. It pairs perfectly with crunchy French bread or a slice of ciabatta. Serves 4 | Prep. time 20 minutes | Cooking time 50 minutes Ingredients 2 pounds veal meat, cut into cubes ¼ cup olive oil ½ cup all-purpose flour Kosher salt and freshly ground black pepper, to taste 1 yellow onion, diced 1 cup tomato sauce ½ pound button mushrooms, diced 2 cloves garlic, minced 2 carrots, peeled and diced ½ cup dry white wine 1 cup low-sodium chicken broth ½ cup orange juice 2 teaspoons dried oregano Chopped flat-leaf parsley, for garnish Directions 1. Heat the olive oil in a large pot or Dutch oven over medium heat. 2. Season the meat with salt and pepper and brown on each side, for about 10 minutes. 3. Remove the pot from the heat and stir in the onion. Cook for about 2 minutes. 4. Stir in the mushrooms, carrots, and garlic. Cook for about 5 minutes. 5. Season with salt and pepper, oregano, and flour. Cook for 2-3 minutes. 6. Deglaze with tomato sauce, dry white wine, chicken broth, and orange juice, scraping the bottom of the pan. 7. Simmer until thickened, about 35-40 minutes. 8. Divide into bowls with a sprinkle of chopped parsley and serve. Nutrition (per serving) Calories 303, fat 16 g, carbs 28 g, sugar 9 g,

Protein 10 g, sodium 557 mg

Lemon Veal Scallopini with Mushrooms You might ask why this elegant recipe is perfect for fall. It has mushrooms in it and is just the meal for a windy, rainy day. Serves 4 | Prep. time 20 minutes | Cooking time 40 minutes Ingredients 8 veal cutlets, about 4 ounces each Kosher salt and freshly ground black pepper, to taste ¼ cup all-purpose flour ¼ cup olive oil 2 tablespoons unsalted butter 1 pound cremini mushrooms, diced For the lemon sauce Juice of 1 lemon ¼ cup dry white wine ¼ cup unsalted butter ¼ cup capers Directions 1. Season the veal cutlets with salt and pepper, then sprinkle some flour on each cutlet. 2. Heat the olive oil in a large nonstick skillet or frying pan over medium heat and cook the veal cutlets for about 4-5 minutes on each side. Remove the cutlets from the heat and set them aside. 3. In the same pan, cook the mushrooms with a sprinkle of salt and pepper and the butter. Cook for about 10 minutes until the mushrooms are cooked and almost brown in color. 4. Remove the mushrooms from the pan and set them aside. 5. In the same pan, stir in the white wine, lemon juice, and butter. Cook for 5 minutes. 6. Stir in the capers, mushrooms, and veal cutlets. Cook for 5-7 minutes. 7. Serve the veal cutlets with lemon sauce and mushrooms, and garnish with slices of fresh lemon. Nutrition (per serving) Calories 549, fat 33 g, carbs 11 g, sugar 2 g,

Protein 50 g, sodium 545 mg

Veal Roast with Porcini Mushrooms If you want to get back into roasting, this veal roast is a great recipe to try. It’s a comforting dish that’s not only super-easy but perfect for your next family gathering Serves 4 | Prep. time 15 minutes | Cooking time 40 minutes Ingredients 2 pounds veal striploin Kosher salt and freshly ground pepper to taste 3 tablespoons vegetable oil 1 yellow onion, diced 3 ounces bacon, diced into pieces 1 teaspoon dried oregano 1 teaspoon dried basil 1 pound porcini mushrooms, diced 1 teaspoon dried thyme 3 cloves garlic, minced 1 cup dry white wine 3 tablespoons unsalted butter Chopped flat-leaf parsley, for garnish Directions 1. Preheat the oven to 425°F (218°C). Line a baking sheet with parchment paper. 2. Season the veal striploin with salt and pepper. 3. Heat the vegetable oil in a large nonstick skillet over medium heat. 4. Brown the veal striploin on each side for about 2-3 minutes. 5. Remove the striploin and transfer it to the prepared baking sheet. Cook for about 20-25 minutes. Remove from the oven and cover with a piece of aluminum foil. 6. While the meat is still in the oven, melt the butter in a medium saucepan over medium heat. 7. Cook the onion for about 2-3 minutes. 8. Stir in the mushrooms and cook for about 7-10 minutes or until softened. 9. Season with salt and pepper, oregano, basil, and thyme. 10. Stir in the bacon and cook for 5 minutes. 11. Stir in the garlic and white wine and turn the heat to low. Simmer for

about 10 minutes. 12. Finally, dice the cooked veal striploin and serve with the sauce. Nutrition (per serving) Calories 728, fat 41 g, carbs 5 g, sugar 1 g, Protein 68 g, sodium 750 mg

Unstuffed Cabbage Casserole If there is a meal that scream Autumn, it’s stuffed cabbage rolls. This recipe takes cabbage one step further and deconstruct the cabbage roll make it a nutritious and delicious casserole. Serves 6 | Prep. time 15 minutes | Cooking time 1 hour Ingredients 2 pounds cabbage, roughly chopped 1 pound ground beef 2 tablespoons butter 1 large onion, chopped 4 cloves garlic, minced ½ cup tomato paste ½ cup tomatoes, diced 1 cup rice, rinsed 1 ½ teaspoons salt 1 teaspoon black pepper 1 teaspoon Italian seasoning 1 bunch parsley, chopped ¾ cup water 2 cans condensed tomato soup Directions 1. Blanch the cabbage in boiling water for 5–10 minutes, until tender. Drain, cover, and set aside. 2. Meanwhile, cook the ground beef over medium heat, and drain any excess fat. 3. Push the beef to the side, and add the butter, onion, and garlic. Stir in the vegetables and cook for 5–10 minutes, covered. 4. Add the tomato paste, chopped tomatoes, rice, salt, pepper, Italian seasoning, parsley, and water. Stir well. 5. Cover, and cook on medium-low until the water is absorbed and the rice is cooked, about 15 minutes. 6. Preheat the oven to 350°F (177°C) and coat a 3-quart casserole dish with cooking spray. 7. Stir in the cabbage and spoon the mixture into the baking dish.

Spread the condensed tomato soup on top. 8. Bake for 30 minutes. Nutrition (per serving) Calories 466, fat 21 g, carbs 52 g, sugar 4 g Protein 20 g, sodium 1130 mg

Spaghetti Squash Beef Casserole The spaghetti squash is amazing, very nutritious and beast eaten during harvest. If you are looking to limit pasta, it’s the perfect replacement. Serves 6 | Prep. time 15 minutes | Cooking time 1 hour, 15 minutes Ingredients 1 spaghetti squash, halved and seeded 1 pound ground beef ½ cup diced green bell pepper ½ cup diced red bell pepper ¼ cup diced red onion 2 cloves garlic, minced 3 cups Roma tomatoes, diced 2 tablespoon tomato paste 2 teaspoons Italian seasoning Salt and pepper to taste 3 cups cheddar cheese, shredded, divided Directions 1. Preheat the oven to 375°F (191°C). 2. Brush olive oil on the squash and arrange on a baking sheet. Bake it for 40-45 minutes, or until tender. Remove it from the heat, cool, and shred the pulp with a fork. 3. Reduce the oven temperature to 350°F (177°C). Lightly grease a casserole dish. 4. In a skillet over medium heat, cook the ground beef. Drain any excess grease, and mix in the green pepper, red pepper, red onion, and garlic. Continue to cook and stir until the vegetables are tender. 5. Mix the shredded squash, tomatoes, and tomato paste into the skillet, and season with Italian seasoning, salt, and pepper. Cook and stir until heated through. 6. Remove the skillet from the heat, and mix in 2 cups of the cheese, until melted. Transfer to the prepared casserole dish. 7. Bake for 25 minutes, and then sprinkle with the remaining cheese, and continue baking 5 minutes, until the cheese is melted.

Nutrition (per serving) Calories 439, fat 28 g, carbs 16 g, sugar 1 g Protein 27 g, sodium 590 mg

Zucchini Beef Meal An easy weeknight supper the family will love with fresh zucchinis and a salsa sauce.. Serves 4 | Prep. time 10 minutes | Cooking time 25 minutes Ingredients 2 tablespoons dehydrated minced onion 2 cloves garlic, chopped 1 pound lean ground beef ½ teaspoon salt ¼ teaspoon pepper 1 teaspoon ground cumin 1 cup chunky salsa your choice 2 cups medium fresh zucchini, cut into rounds and then half circles Fresh parsley, chopped Directions 1. Lightly grease the Dutch oven with cooking spray. Heat it over medium-high heat. 2. Add the onion and garlic and stir-cook until softened. 3. Add the ground beef, salt, and pepper and stir cook for 6–8 minutes until evenly browned. 4. Mix in the cumin and salsa. 5. Reduce heat to low, cover, and simmer for about 10 minutes, stirring occasionally. 6. Mix in the zucchini and simmer for 5–10 minutes until the zucchini is tender and softened. 7. Serve warm with chopped parsley on top. Nutrition (per serving) Calories 198, fat 4 g, carbs 10 g, sugar 2 g Protein 26 g, sodium 838 mg

Garlic-Butter Steak with Veggies Cooking your whole meal on a baking sheet makes an easy complete dinner. With the harvest veggies like Brussels sprouts, zucchinis, and potatoes, it’s nutritious and a cinch to make. Serves 6 | Prep. time 10 minutes | Cooking time 12-15 minutes Ingredients 6 top sirloin steaks, about 6 ounces each Salt and pepper, to taste 2 zucchinis, trimmed and cut into chunks. 1 large onion, trimmed and chopped 12-18 Brussels sprouts. Trimmed and quartered 12-18 baby potatoes, quartered 2 tablespoons olive oil 1 teaspoon garlic powder or to taste 1 pinch red chili pepper flakes, or to taste 1 teaspoon dried thyme For garlic butter ½ cup butter, softened 3 cloves garlic, minced 1 tablespoon fresh parsley, chopped ½ teaspoon salt (if butter is unsalted) Directions 1. Prepare garlic butter. Mix the garlic butter ingredients, roll up in parchment paper to make a log. The solid butter can be sliced into coins and placed on top of hot steak. 2. Preheat oven to 475°F (256°C). Line a baking sheet with foil or parchment paper and spray with cooking spray. 3. Place veggies on sheet pan and drizzle with olive oil. Season with salt and pepper, thyme, chili pepper flakes, and garlic. Toss to coat evenly. Make space at center for steak, but make sure vegetables are layered in a single layer. 4. Season steaks with generously salt and pepper and place at center of baking sheet.

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Bake to desired doneness, about 12–15 minutes, taking caking of turning over steaks and veggies after 7 minutes. Place a slice of ¼ -inch think of the garlic butter in the middle of each steak. Serve warm with the veggies. You can add some of the garlic butter on top of the veggies if desired.

Nutrition (per serving) Calories 460, fat 24 g, carbs 24 g, sugar 1 g Protein 36 g, sodium 108 mg

PORK AND LAMB Pork Roast with Fall Veggies This one-pot meal is perfect for the harvest season with baby potatoes, sweet potatoes, leeks, and carrots. Healthy and wholesome. Serves 6-8 I Prep time 20 minutes I Cook time 60 minutes Ingredients 3 pounds pork loin, boneless and well-trimmed Salt and pepper to taste 1 cup dry white wine 2 pounds baby potatoes, cut into quarters 1 large sweet potato, peeled and diced 2 carrots, peeled and diced 2 leeks, cleaned and sliced Salt and pepper to taste 4 tablespoons olive oil, divided 2 teaspoons Italian seasoning Seasoning paste for the pork 3 cloves garlic, minced 2 tablespoons prepared mustard 1 tablespoon fresh chopped rosemary or 1 teaspoon dried rosemary 1 tablespoon fresh chopped thyme or 1 teaspoon dried thyme 3 tablespoons butter 1 tablespoon brown sugar 2 tablespoons olive oil Directions 1. Preheat your oven to 300 F (149ºC). 2. Mix in a small bowl the seasoning paste ingredients. 3. Season the pork loin with salt and pepper, and brush the pork with the butter-mustard paste on all sides. 4. Transfer the pork loin into a baking pan. 5. In a bowl, add the baby potatoes and drizzle over 1 tablespoon of

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olive oil and Italian seasoning. Mix until combined, and arrange the potatoes around the pork loin in the baking tray. Pour the white wine all around the pork. Cover the baking pan with foil and bake for 45 minutes. In a bowl, mix the sweet potato pieces, carrots, leeks, and season with salt and pepper to taste. Drizzle the remaining olive oil and mix to coat. Increase the heat to 350ºF (177ºC). Remove the foil from the pork loin, stir in the veggies and cook for 20-25 more minutes Let the pork loin roast rest for 15 minutes before slicing, and serve with the veggies. Drizzle the pan juice over each serving and serve warm.

Nutrition (per serving) Calories 1313, fat 66 g, carbs 75 g, sugar 7 g, Protein 103 g, sodium 338

Quick and Easy Apple Pork Chops These pork chops are lightly simmered in apple cider with apples and onions to infuse them with a ton of flavor. Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 4 boneless pork chops 1 teaspoon smoked paprika Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 1 red apple, cored and thinly sliced 1 yellow onion, diced 2 cloves garlic, minced 2 teaspoons fresh rosemary, chopped 2 teaspoons fresh thyme leaves, chopped 1 cup apple cider Directions 1. Season the pork chops with salt and pepper. 2. Heat the olive oil in a large nonstick skillet or frying pan over medium heat. Cook the pork chops for about 3 minutes on each side. 3. Transfer the pork chops to a plate and cover with aluminum foil so all the juices will stay in the pork. 4. To the same skillet, add the apple, onion, and garlic. Cook for about 5-8 minutes or until everything is tender and softened. 5. Season with thyme, rosemary, and more salt and pepper. Stir in the apple cider, and return the pork chops to the plan along with any juices. 6. Simmer on low for about 10 minutes or until the cider is almost evaporated. 7. Serve warm. Nutrition (per serving) Calories 319, fat 11 g, carbs 19 g, sugar 13 g, Protein 34 g, sodium 77 mg

Pork Chops with Apples and Onions These pork chops are served with a caramelized apple and onion sauce, making them perfect for a simple weeknight meal. Serves 4 I Prep time 10 minutes I Cook time 20 minutes Ingredients 4 boneless pork chops 1 teaspoon smoked paprika salt and pepper to taste 2 tablespoons olive oil 3 apples, cored and thinly sliced 1 large onion, diced 2 cloves garlic, minced 2 teaspoons fresh rosemary, chopped 2 teaspoons thyme, chopped 1 cup apple cider For serving 1 apple, cored, peeled, and sliced 1 teaspoon brown sugar 1 celery root, peeled and sliced thin Directions 1. Season the pork chops with salt and pepper to taste. 2. Warm the olive oil in a nonstick skillet or frying pan over medium heat and cook the pork chops for about 3-4 minutes on each side to brown well. 3. Remove to a plate and cover with foil, so all the juices stay on the plate. 4. Add the sliced apple, diced onion, and minced garlic to the same skillet, and cook for about 5-8 minutes until everything is tender and softened, stirring a few times. 5. Season with chopped thyme and rosemary, and season with salt and pepper to taste. Stir in the apple cider, sliced apples, brown sugar, and celery root, and cook for about 5 minutes. 6. Return the pork chops with cooking juices from the plate to the pan. 7. Simmer on low for about 5-7 minutes until the cider is almost all

evaporated. 8. Serve and enjoy. Nutrition (per serving) Calories 349, fat 12 g, carbs 29 g, sugar 19 g, Protein 35 g, sodium 83

Smothered Pork Chops and Mushrooms This Southern recipe is a weeknight dinner classic that you’ll want to make over and over again. Serves 4 | Prep. time 20 minutes | Cooking time 35 minutes Ingredients 4 bone-in pork chops Kosher salt and freshly ground black pepper, to taste 1 cup all-purpose flour 2 teaspoons garlic powder ½ teaspoon chili powder 3 tablespoons unsalted butter 2 yellow onions, finely diced 2 tablespoons olive oil 1 ½ cups low-sodium chicken broth ¼ cup heavy cream 1 pound button mushrooms, thinly sliced Directions 1. Melt the butter in a large nonstick frying skillet or frying pan over medium heat. 2. Season the pork chops with salt and pepper. 3. In a small mixing bowl, combine the flour, garlic powder, and chili flakes. 4. Coat your pork chops with the seasoned flour (reserving 2 teaspoons of the flour). Add to the heated pan and fry on each side for about 45 minutes. Transfer the pork chops to a plate and set them aside. 5. In the same pan, heat the olive oil over medium heat. Add the onions and mushrooms, and cook for 5-8 minutes or until the vegetables are translucent. 6. Stir in the reserved seasoned flour and mix until just combined. 7. Pour in the chicken broth and cook until the mixture has slightly thickened. 8. Stir in the heavy cream. 9. Finally, return the cooked pork chops back to the pan and simmer for about 10 minutes on low, making sure the liquid evaporates so that a thick sauce will form. 10. Divide into plates and serve with cooked rice or mashed potatoes.

Nutrition (per serving) Calories 598, fat 39 g, carbs 34 g, sugar 5 g, Protein 27 g, sodium 419 mg

Pork Osso buco Nothing is better than a warm Osso Bucco when it's cold outside. The meat will fall out of the bone. Making it with pork adds flavor to the Italian classic and is budget-friendly. Adding harvest vegetables such as sweet potatoes adds a layer of flavors. Serves 6 I Prep time 20 min. I Cook time 2 hours 30 min. Ingredients 6 pork shanks for osso buco ½ cup all-purpose flour Salt and pepper to taste 3 tablespoons vegetable oil, more if needed 2 medium carrots, peeled and diced 3 celery stalks, diced 3 cloves garlic, minced 3 tablespoons tomato paste 1 large sweet potatoes, diced into cubes 1 pound diced fresh tomatoes 3 cups chicken broth Cooked egg noodles or rice for serving Directions 1. First, preheat your oven to 300 F (149ºC). 2. Warm the oil in a Dutch oven over medium heat. 3. Season the meat generously with salt and pepper. Sprinkle the flour on both sides of the pork shanks and tap off the excess. 4. Brown the pork shanks in hot oil for about 4-5 minutes on each side or until well browned. Transfer to a plate and set aside. 5. Add the carrots, celery, sweet potatoes, and garlic to the Dutch oven. Add oil if needed and sauté for about 5-6 minutes. 6. Season with salt and pepper to taste, add the tomato paste, and stir to coat well. 7. Add the diced tomatoes and chicken broth. 8. Add the pork shanks back into the Dutch oven with any juices. Cover with the lid. 9. Bake 2 hours to 2 hours 30 minutes, until tender. 10. Serve warm over cooked noodles or rice.

Nutrition (per serving) Calories 603, fat 34 g, carbs 33 g, sugar 7 g, Protein 44 g, sodium 448

Slow-Cooked Pork Shoulder I think this recipe is the best way to roast a pork shoulder. This recipe proves that the simplest of ingredients create amazing flavors. Serves 6-8 | Prep. time 20 min.| Cooking time 5 hours 30 min. Ingredients 6 pounds pork shoulder Kosher salt and freshly ground black pepper, to taste 1 tablespoon olive oil ¼ cup water For the vegetables 4 carrots, peeled and diced 2 leeks, stalks only, diced 1 pound Russet potatoes, peeled and diced 2 red onions, diced 2 cloves garlic, minced Kosher salt and freshly ground black pepper, to taste 1 teaspoon herbs de Provence 4 tablespoons unsalted butter, melted Directions 1. Preheat the oven to 300°F (149°C) while you prepare the pork shoulder. 2. In a large baking dish or roasting pan, line a piece of parchment paper. Add the pork shoulder and season with salt and pepper. Drizzle with olive oil and water. 3. Cover with aluminum foil and bake for about 4 hours and 30 minutes. 4. Remove the foil and bake for another 25-30 minutes, increasing the oven temperature to 350°F (177°C). 5. To make the vegetables, in a large mixing bowl, combine the carrots, leeks, potatoes, red onions, and garlic. Season with salt and pepper, herbs de Provence, and melted butter. Mix until well-coated by the butter. 6. While the pork shoulder rests after baking, transfer the vegetables to another baking dish or pan and roast at 350°F (177°C) for about 30 minutes.

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Serve the pork shoulder with the roasted vegetables.

Nutrition (per serving) Calories 1266, fat 110 g, carbs 21 g, sugar 3 g, Protein 44 g, sodium 4452 mg

Pork Marsala with Mushrooms This classic fall dish pairs beautifully with egg noodles. Serves 6 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 6 pork chops, boneless Kosher salt and freshly ground black pepper, to taste ½ cup all-purpose flour 2 tablespoons olive oil 4 tablespoons unsalted butter 1 pound white button mushrooms, diced 1 cup Marsala wine 1 cup low-sodium beef broth 2 teaspoons cornstarch ½ cup heavy cream 1 pound egg noodles, cooked for serving Directions 1. Season the pork chops with salt and pepper and coat them with the flour. 2. Heat the olive oil in a large nonstick frying pan over medium heat. Brown the pork chops on each side for about 5 minutes. Remove the pork chops and set them aside. 3. In the same pan, melt the butter and cook the mushrooms for about 6-7 minutes. 4. Stir in the Marsala wine and beef broth. Cook for about 5 minutes over medium to high heat, stirring regularly. 5. Mix the cornstarch with a little bit of cold water, then stir into the pan, whisking constantly. When the mixture thickens, stir in the heavy cream and return the pork chops back to the pan. 6. Cook the pork chops for about 5 minutes. 7. Divide into the plate with the cooked egg noodles on the side. Nutrition (per serving) Calories 600, fat 38 g, carbs 31 g, sugar 2 g, Protein 26 g, sodium 252 mg

Bacon Wrapped Meatloaf with Sweet Potato Mash If you love a good meatloaf, then you should give this recipe a try. It's delicious and super easy to make. If you have leftover meatloaf, it makes great sandwiches. Serves 4 I Prep time 20 minutes I Cook time:45 minutes Ingredients ¾ cup whole milk 3 slices crusty bread, cubed 1 ½ pounds ground pork 3 large eggs, at room temperature 2 carrots, peeled and grated ¾ cup grated parmesan cheese ¼ cup minced parsley 2 teaspoons Italian seasoning Salt and pepper to taste 8 slices of bacon For the sweet potato mash 1 ½ pounds sweet potatoes, peeled 1 teaspoon salt 3 tablespoons butter ½ cup milk ¼ teaspoon ground nutmeg ½ teaspoon garlic powder Salt and pepper to taste Directions 1. Preheat the oven to 325ºF (163ºC). 2. Add the crusty bread to a large mixing bowl and pour over the whole milk. 3. Stir in the ground pork, eggs, grated carrots, parmesan cheese, minced parsley, and Italian seasoning. 4. Season with salt and pepper to taste and mix until well combined. 5. Lay down the bacon slices in a loaf pan, top with the ground pork

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mixture, and tap down to form an even layer. Bake for 45-50 minutes, or until cooked through. Add water to a large saucepan with 1 teaspoon salt. Add the sweet potato and bring to a boil and cook over medium heat for 20-25 minutes until tender. Remove from heat and drain water out of the saucepan. Mash the sweet potatoes with a masher. Warm the milk in the microwave for 20-30 seconds. Add the butter to the potatoes and gradually add the milk, whisking or beating with an electric hand mixer until smooth. Do not overmix. Season with salt and pepper to taste, ground nutmeg, and garlic powder. Remove from the loaf pan and let it cool for a few minutes before slicing. Serve warm with sweet potato mash.

Nutrition (per serving) Calories 914, fat 42 g, carbs 56 g, sugar 7 g, Protein 75 g, sodium 1357 mg

Lamb, Squash, and Apple Tagine This recipe is inspired by the Moroccan classic. Instead of apricots, | tried the recipe with apples and it come out wonderfully. Serves 4 | Prep. time 15 minutes | Cooking time 40 minutes Ingredients 2 tablespoons olive oil 1 yellow onion, diced Kosher salt and freshly ground black pepper, to taste 2 cloves garlic, minced 1 teaspoon ground coriander 1 ½ pounds lamb leg, diced into 1-inch pieces 2 cups butternut squash, diced into cubes 2 red apples, peeled and diced into cubes 1 (14-ounce) can diced tomatoes 2 cups low-sodium beef stock Zest of 1 lemon Directions 1. Preheat the oven to 350°F (177°C). Grease a 9x13 baking dish with oil or butter and set aside. 2. In a large nonstick frying pan over medium heat, heat the olive oil. 3. Add the onion and cook for about 5 minutes. 4. Stir in the garlic and diced lamb. Season with salt and pepper. 5. Sear the lamb pieces on each side until completely brown, about 7-8 minutes. 6. In the same pan, stir in the butternut squash pieces, apple pieces, and chopped tomatoes. Season with salt and pepper and dried coriander. Cook for about 2-3 minutes. 7. Stir in the beef broth and lemon zest. Mix until well-combined. 8. Transfer the mixture to the prepared baking dish and bake for about 45-50 minutes. 9. Serve with cooked rice or couscous. Nutrition (per serving) Calories 514, fat 20 g, carbs 31 g, sugar 17 g, Protein 51 g, sodium 704 mg

Country Ribs and Cabbage Casserole Pork, bacon, and cabbage are natural pairing. With this recipe, the usual pork loin or chops are replaced by country-style pork ribs giving it more flavor with the addition of carrots and apples. Serves 6 | Prep. time 15 minutes | Cooking time 1 hour Ingredients 4 slices bacon 6 country-style pork ribs Salt and pepper to taste 5 cups cabbage, shredded 1 medium onion, chopped 2 large apples, peeled, cored, and chopped 3 carrots, julienned ¾ cup apple cider (or juice) 1 teaspoon celery seed Butter or cooking spray for greasing Directions 1. Preheat the oven to 350°F (177°C) and grease a 9x13-inch casserole dish. 2. In a large skillet, cook the bacon over medium heat. Remove it from the drippings and crumble it in a bowl. 3. Season the ribs with salt and pepper and cook them in the bacon grease for 3-4 minutes on high heat, turning over once. Place them to the casserole dish. 4. Cook the cabbage and onion until softened in the bacon grease over medium heat, stirring often. 5. Mix in the apples, carrots, apple cider, and celery seed. Spoon this mixture over top of the pork, and sprinkle with bacon. 6. Cover with foil or lid and bake 30–45 minutes. Nutrition (per serving) Calories 322, fat 18 g, carbs 13 g, sugar 3 g Protein 27 g, sodium 349 mg

Bacon and Roasted Butternut Squash Creamy Pasta Bacon and roasted butternut squash, with a creamy sauce. Need I say more. A comfort food recipe to do in the fall that is heartwarming and so delicious. Serves 4-6 | Prep. time 15 minutes | Cooking time 1 hour Ingredients 1 teaspoon salt, divided ½ teaspoon dried rosemary Salt and pepper to taste 3 cups butternut squash, peeled and cut in 1-inch cubes ½ pound hickory-smoked bacon slices (uncooked) ½ cup shallots, thinly sliced 8 ounces small penne or macaroni pasta (uncooked) ¼ cup all-purpose flour 2 cups milk ¾ cup sharp provolone cheese, shredded ⅓ cup fresh Parmesan cheese, grated Directions 1. Preheat the oven to 425°F (218°C) and prepare a 2-quart baking dish with cooking spray. 2. Combine ¼ teaspoon salt with the rosemary and pepper. Place the squash on a foil-lined baking sheet coated with cooking spray. Sprinkle it with the salt mixture. 3. Bake for 45 minutes, or until tender and lightly browned. Increase the oven temperature to 450°F (232°C). 4. Meanwhile, cook the bacon in a large non-stick skillet over medium heat until crisp. Remove the bacon from the pan, reserving 1 tablespoon of the fat. Crumble the bacon and set it aside. 5. Increase the heat to medium-high. Add the shallots to the pan and cook a few minutes, until tender. Combine the squash mixture, bacon, and shallots, and set aside. 6. Cook the pasta according to the package directions.

7. Combine the flour and the remaining salt in a Dutch oven over medium-high heat. Gradually add the milk, stirring constantly with a whisk, and bring it to a boil. Cook for 1 minute or until slightly thickened and remove it from the heat. 8. Add the provolone and stir until the cheese melts. Add the pasta to the cheese sauce and combine. 9. Spoon the pasta mixture into the baking dish, and top with the squash mixture. Sprinkle evenly with Parmesan cheese. 10. Bake for 10 minutes, or until the cheese melts and begins to brown. Nutrition (per serving) Calories 494, fat 21 g, carbs 56 g, sugar 5 g Protein 21 g, sodium 1006 mg

Mushroom Pork Chops A quick recipe to prepare for an easy weeknight supper the whole family will enjoy. Serves 4 | Prep. time 10 minutes | Cooking time 25 minutes Ingredients 4 pork chops, bone in (3/4-inch thickness) 1 teaspoon fresh thyme 2 cups wild mushrooms, sliced 1 teaspoon salt 1 teaspoon pepper 2 medium-sized shallots, sliced 3 tablespoons butter, divided 1 cup dry red wine 1 tablespoon Dijon mustard 1 cup beef broth Directions 1. Place a large cast iron skillet onto the stove, and set temperature to medium-high. 2. Wash and slice the mushrooms. 3. Place 1 ½ tablespoons of butter into the skillet and melt. 4. Fold in the mushrooms, and cook until the mushrooms are golden brown, about 6 to 7 minutes. 5. Pour the mushrooms, along with the butter, into a bowl, set aside. 6. Return the cast iron skillet to the stove. 7. Season the pork chops with the salt and pepper on both sides. 8. Place the pork chops into the cast iron skillet, and cook over medium heat until there is no pink left in the pork. This is usually 8 to 10 minutes on one side and then 8 to 10 minutes on the other. 9. Transfer the pork to a plate, and cover with foil to keep warm. 10. Add the shallots to the skillet. 11. Cook for about 2 minutes, making sure you scrape the bottom of the skillet as you cook. 12. Pour in the wine, and bring to boil over high heat until the wine has been reduced by half, this usually takes about 2 minutes. 13. Fold in the beef broth. 14. Whisk in the mustard and remaining butter.

15. Fold in the thyme and cook for about 2 minutes or until it has thickened slightly. 16. Place the mushrooms back into the skillet, and cook until the mushrooms are hot, about 2 to 3 minutes. 17. Add the cooked pork chops to the mushroom sauce, and turn them to coat. 18. Serve warm with the mushroom sauce. Nutrition (per serving) Calories: 373, fat 29 g, carbs 3 g, sugar 0 g Protein 20 g, sodium 525 mg

Spiced Pork Tenderloin with Apples Pork and apples are a perfect match of sweet and savory. When it’s apple season, it’s a great recipe to make. Serves 4 | Prep. time 10 minutes | Cooking time 25 minutes Ingredients Cooking spray or oil for greasing 1 pound pork tenderloin, trimmed and cut crosswise into 12 or more pieces 2 tablespoons butter 3 apples, sliced ⅓ cup shallots or red onion, thinly sliced ⅛ teaspoon salt ¼ cup apple cider 1 teaspoon fresh thyme leaves Spice mix 1 teaspoon salt ½ teaspoon freshly ground black pepper ¼ teaspoon ground coriander ¼ teaspoon ground cinnamon ⅛ teaspoon ground nutmeg Directions 1. Combine ingredients for spice mix and rub over pork. 2. Heat cast iron pan over medium high heat. Spray or grease with oil and cook pork to desired doneness, about 3-5 minutes on each side; with at least 145°F for internal temperature. Use a slotted spoon to transfer to a plate and let rest. Cover with foil to keep warm. 3. In the same skillet, swirl in the butter to melt. Add the apple, shallots and salt. Sauté until browned, about 5-6 minutes. Add apple cider and cook until tender-crisp. 4. Add sautéed apples to pork and serve. Nutrition (per serving) Calories 234, fat 9 g, carbs 12 g, sugar 7 g Protein 24 g, sodium 394 mg

Pork Chops with Apples and Onions This 6-ingredient recipes is quick and easy to make and marries perfectly the sweet and savory. Perfect when apples are in the season. Serves 6 | Prep. time 10 minutes | Cooking time 33-35 minutes Ingredients 6 pork chops, bone-in, ¾ inch thick, trimmed Salt and pepper, to taste 1 tablespoon olive oil 2 tablespoons unsalted butter 1 large onion, halved and sliced 3 apples, cored, peeled, and sliced 1 cup white wine or chicken broth Directions 1. Season pork chops liberally with salt and pepper. 2. Heat cast iron skillet over high heat and swirl in olive oil. 3. Place pork chops in skillet and let brown thoroughly on one side before flipping over (about 10 minutes total cooking time). Transfer to a plate. 4. Melt butter in the same skillet. 5. Sauté onion and apple slices until onions begin to caramelize, about 8 minutes. 6. Stir in wine or broth and return pork chops to skillet. 7. Simmer until pork is tender, about 15 minute. 8. Transfer pork chops to serving plate. 9. If needed, turn heat up to high to reduce and thicken apple-onion mixture. 10. Top pork chops with apple-onion mixture and serve. Nutrition (per serving) Calories 324. fat 20 g, carbs 10 g, sugar 6 g Protein 20 g, sodium 238 mg

Pork with Mushrooms and Sweet Potato A shredded pork stew with harvest veggies like mushrooms and sweet potatoes. It warm the hart and soul during colder Fall days. Serves 4 | Prep. time 10 min. | Cooking time 1 hour 30 min. Ingredients 1 pound pork shoulder, boneless, trimmed ½ teaspoon kosher salt ½ teaspoon black pepper Cooking spray 3½ cups chicken broth 6 cloves garlic, crushed 1 tablespoon olive oil 4 cups sweet potato, peeled and diced 1 cup onion, chopped ¼ teaspoon red pepper flakes or to taste 8 ounces cremini mushrooms, quartered 3 tablespoons green onions, sliced, for serving Directions 1. Season pork with salt and pepper. 2. Heat cast iron skillet over medium high heat and coat with cooking spray or oil. 3. Sear pork, flipping over occasionally, until evenly browned, about 10 minutes. 4. Add broth and garlic and bring to a boil. 5. Cover and reduce heat. Let simmer until pork is tender enough to shred with a fork (about 45 minutes). 6. Reserving cooking liquid (with the garlic), use a slotted spoon to transfer the pork to a chopping board. 7. Let the pork rest, about 3–5 minutes and then shred. Set aside. 8. Heat a clean cast iron skillet over medium high heat. 9. Swirl in olive oil and sauté sweet potato and onion until lightly browned, about 5–8 minutes. 10. Add red pepper flakes and mushroom and sauté until fragrant and moisture from mushrooms is released, about 3 minutes. 11. Add reserved liquid and bring to a boil. 12. Reduce heat to medium and let simmer uncovered, stirring

occasionally, until liquid is reduced or until almost dry, about 20 minutes. 13. Stir in pork and cook to heat through, about 1 minute. 14. Sprinkle with green onion and serve. Nutrition (per serving) Calories 340, fat 11 g, carbs 29 g, sugar 6 g Protein 28 g, sodium 732 mg

FISH AND SEAFOOD

Perfect Baked Cod in Tomatoes Cod is delicious, and if you prepare it the right way, you will enjoy it even more. This baked cod recipe has cherry tomatoes and sliced lemon. Serves 4 | Prep. time 20 minutes | Cooking time 20 minutes Ingredients 4 cod fillets, about 1 inch thick Kosher salt and freshly ground black pepper, to taste 4 tablespoons olive oil 1 cup cherry tomatoes 1 lemon, sliced 2 cloves garlic, minced 2 thyme sprigs 2 tablespoons chopped flat-leaf parsley Directions 1. Preheat the oven to 400°F (204°C). Grease a 9x13 baking dish with olive oil. 2. Season the cod fillets with salt and pepper and place them in the prepared baking dish. 3. Stir in the cherry tomatoes, garlic, thyme sprigs, and lemon slices. 4. Bake for about 20 minutes. 5. Remove from the oven, let the fish cool slightly, and serve with lemon slices and chopped parsley on top. Nutrition (per serving) Calories 270, fat 15 g, carbs 3 g, sugar 1 g, Protein 30 g, sodium 109 mg

Roasted Salmon with Butternut Squash Fall season is here, and naturally, you want to celebrate it with one of its most iconic vegetables—squash! Make this simple salmon bake with squash cubes and a drizzle of pesto sauce on top. It will bring out all the flavors and you will enjoy every bite of it. Serves 4 | Prep. time 20 minutes | Cooking time 20 minutes Ingredients 2 pounds butternut squash, cut into small cubes ½ cup olive oil 3 tablespoons flat-leaf parsley, chopped finely ½ cup slivered almonds 1 clove garlic, minced 2 pounds skinless salmon fillets Kosher salt and freshly ground black pepper, to taste Directions 1. Preheat the oven to 400°F (204°C). Place the cubed squash on a baking sheet lined with parchment paper. 2. Arrange the salmon over the baking sheet and season with salt and pepper to taste. Drizzle the olive oil and sprinkle with minced garlic on top. 3. Bake for about 20 minutes. 4. Sprinkle the salmon with the slivered almonds right before removing them from the oven. 5. Serve warm. Nutrition (per serving) Calories 645, fat 39 g, carbs 33 g, sugar 6 g, Protein 47 g, sodium 163 mg

Roasted Tilapia with Veggies Tilapia is a cheap, yet a buttery fish option that everyone loves. Serves 4 | Prep. time 15 minutes | Cooking time 30 minutes Ingredients 4 tilapia fillets Kosher salt and freshly ground black pepper, to taste ¼ cup olive oil 4 carrots, peeled and diced 2 leeks, stalks only, diced 1 pound Russet potatoes, diced 2 cups broccoli florets 1 teaspoon chili flakes 1 teaspoon dried oregano ½ teaspoon garlic powder 1 teaspoon onion powder Directions 1. Preheat the oven to 375°F (191°C). 2. Season the fish with salt and pepper and place in a 9x13 baking dish brushed with olive oil. 3. In a large mixing bowl, combine the potatoes, carrots, leeks, and broccoli florets. Season with chili flakes, oregano, garlic powder, and onion powder. Season with salt and pepper to taste and mix until well-combined. 4. Arrange the potato mixture in the baking dish and drizzle with some olive oil. 5. Bake for about 25-30 minutes. 6. Serve warm. Nutrition (per serving) Calories 351, fat 14 g, carbs 34 g, sugar 7 g, Protein 25 g, sodium 113 mg

Garlic Shrimp with Brussels Sprouts This a quick dish to make and full of garlicky flavors. The addition of Brussels Sprout makes it perfect for a Fall meal. Serves 4 I Prep time 15 minutes I Cook time 10 minutes Ingredients 1 pound Brussels sprouts 2 pounds shrimps, peeled and deveined Salt and pepper to taste 3 cloves garlic, minced 4 tablespoons butter, divided 1 teaspoon chili flakes or to taste 1 teaspoon dried oregano 1 teaspoon onion powder Juice of 1 lemon ¼ cup soya sauce Directions 1. Wash and trim the Brussels Sprouts. Cut them in half and finely slice them. 2. Warm 2 tablespoons of butter in a frying pan or wok over mediumhigh heat. 3. Cook the shrimp for about 1-2 minutes on each side until cooked through and turned pink. Transfer the shrimp to a plate and set aside. 4. Stir in the minced garlic and season with chili flakes to taste. Add dried oregano, onion powder, and lemon juice. Add remaining butter and let melt. 5. Stir in the Brussels sprouts and cook for about 2-3 minutes until tender. 6. Pour in the soya sauce and return the shrimp to the pan. Stir to coat. 7. Mix until everything is combined and cook on low for 3 more minutes. 8. Serve and enjoy with some cooked rice on the side. Nutrition (per serving) Calories 336, fat 4 g, carbs 17 g, sugar 3 g, Protein 57 g, sodium 1483

Green Beans and Shrimp Spicy and great for a quick dinner or lunch, try this dish for your next meal. Serves 4 | Prep. time 15 minutes | Cook time 15 minutes Ingredients 10 ounces fresh shrimp, cleaned, peeled, and deveined 8 ounces fresh green beans 2 teaspoons sesame oil Kosher salt and freshly ground black pepper, to taste 1 tablespoon chopped green onion, for garnish For the sauce 3 tablespoons soy sauce 3 tablespoons sweet chili sauce 2 tablespoons sriracha 2 cloves garlic, minced 1 teaspoon peeled and grated fresh ginger 2 teaspoons sesame seeds ¼ teaspoon chili flakes Directions 1. To cook the shrimp, heat the sesame oil in a large nonstick frying pan over medium heat. Add the shrimp and cook until pink, about 23 minutes. 2. Season with salt and pepper to taste and stir in the green beans. 3. Cook for about 5 minutes, stirring occasionally. 4. In a small mixing bowl, to make the sauce, combine the soy sauce, sweet chili sauce, sriracha, garlic, ginger, sesame seeds, and chili flakes. 5. Pour the sauce over the shrimp and green beans into the pan. Cook for about 5 minutes, stirring here and there until everything is coated in the sauce. 6. Serve warm with cooked rice. Nutrition (per serving) Calories 143, fat 1 g, carbs 13 g, sugar 5 g, Protein 18 g, sodium 996 mg

VEGETARIAN

Pumpkin Mac and Cheese Pumpkins are essential during the fall season, and you have plenty of them until late winter. One excellent way to use them is making vegetarian mac and cheese with this decadent vegetable. Serves 4 | Prep. time 10 minutes | Cooking time 20 minutes Ingredients 4 tablespoons unsalted butter Kosher salt and freshly ground black pepper, to taste ¼ cup all-purpose flour 2 cups whole milk ¾ cup pumpkin purée ½ teaspoon garlic powder 4 ounces shredded cheddar cheese 4 ounces cream cheese 1 pound shell pasta, cooked until al dente Directions 1. In a large skillet or frying pan, melt the butter. 2. Add the flour and cook for about 2 minutes, stirring constantly. Season with garlic powder and salt and pepper. 3. Stir in the milk and whisk until the mixture has thickened. Stir in the pumpkin purée and cheddar cheese along with the cream cheese. 4. Whisk gently until combined, then stir in the cooked and drained pasta. 5. Mix again until everything is covered with the sauce and serve. Nutrition (per serving) Calories 760, fat 37 g, carbs 78 g, sugar 8 g, Protein 27 g, sodium 423 mg

Stuffed Butternut Squash This is not only a great-tasting vegetarian dish, but it’s also completely vegan. Serves 4 | Prep. time 15 minutes | Cooking time 40 minutes Ingredients 2 pounds butternut squash, halved and seeded Kosher salt and freshly ground black pepper, to taste 2 tablespoons unsalted butter 1 tablespoon light brown sugar 1 cup low-sodium vegetable broth ½ cup quinoa, rinsed 3 cups kale, roughly chopped 1 (15-ounce) can chickpeas, drained and rinsed ½ cup dried cranberries ¼ cup pumpkin seeds Directions 1. Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper. 2. Add the quinoa to a medium saucepan and top with the vegetable broth. 3. Season with salt and pepper, brown sugar, and butter. Cover and cook the quinoa for about 10 minutes over medium heat. 4. Fluff up the quinoa with a fork, then stir the cranberries and chickpeas into the quinoa along with the chopped kale. 5. Fill the halved and seeded butternut squash with the quinoa mixture and top with the pumpkin seeds. 6. Transfer the squash to the prepared baking sheet and bake for about 30 minutes. 7. Serve warm. Nutrition (per serving) Calories 455, fat 12 g, carbs 74 g, sugar 7 g, Protein 15 g, sodium 584 mg

Pumpkin Curry Did you know that you can make a delicious curry out of this fall vegetable? The earthy, sweet taste of the pumpkin makes the perfect base for a spicy, Thai-inspired curry. Serves 4 | Prep. time 15 minutes | Cooking time 40 minutes Ingredients 2 pounds pumpkin, peeled and diced 5 tablespoons vegetable oil Kosher salt and freshly ground black pepper, to taste ¼ cup red curry paste 1 (13½-ounce) can full-fat coconut milk ½ cup water 1 small green pepper, cored diced 1 small red pepper, cored and diced 1 shallot, finely diced Juice of ½ lime 2 tablespoons fish sauce Directions 1. Heat the vegetable oil in a large pot or Dutch oven over medium heat. 2. Cook the diced pumpkin in the hot oil for about 5 minutes. 3. Stir in the red pepper, green pepper, and shallot. Season with salt and pepper 4. Stir in the red curry paste and lime juice. 5. Mix until everything is fragrant, about 1-2 minutes, then add the water and coconut milk. 6. Cover and simmer for about 20-25 minutes. 7. Divide into bowls and top with lime wedges, cooked rice, and chopped cilantro if desired. Nutrition (per serving) Calories 533, fat 45 g, carbs 32 g, sugar 13 g, Protein 5 g, sodium 1504 mg

Mushroom Risotto Risotto is a great recipe for feeding (and impressing) a crowd. This one has canned pumpkin for the best fall flavors Serves 8 | Prep. time 15 minutes | Cooking time 15-20 minutes Ingredients 5 tablespoons butter 2 tablespoons olive oil 1 yellow onion, diced finely 1 pound white button mushrooms 3 cloves garlic, minced 2 teaspoons dried thyme 2 cups arborio rice ½ cup white wine 7 cups low-sodium vegetable broth 1 cup grated parmesan cheese Directions 1. Melt the butter and heat the olive oil in a large nonstick pot or Dutch oven over medium heat. 2. Stir in the onion and white mushrooms and cook for about 5-8 minutes or until tender. 3. Stir in the rice and cook for about 2-3 minutes. 4. Add the thyme, garlic, and white wine. 5. Deglaze the bottom of the pot with the white wine. Then, pour the vegetable broth into the pot, about 1 cup at a time every 7-8 minutes. 6. Finally, stir in the parmesan cheese and mix until well-combined. 7. Serve warm. Nutrition (per serving) Calories 364, fat 16 g, carbs 43 g, sugar 2 g, Protein 12 g, sodium 825 mg

Pumpkin Chili Pumpkin chili is a terrific vegetarian version of chili con carne. It’s perfect for meatless Mondays or whenever you want to eat vegetarian food. Serves 8 | Prep. time 20 minutes | Cooking time 50 minutes Ingredients 1 head cauliflower, chopped into smaller pieces 2 tablespoons olive oil 2 teaspoons steak seasoning 1 teaspoon smoked paprika 2 teaspoons sweet paprika 2 teaspoons cumin seeds Kosher salt and freshly ground black pepper, to taste 3 cloves garlic, minced 2 small poblano peppers, cored and diced 1 yellow onion, diced 1 teaspoon dried oregano 6 cups cooked pumpkin cubes (about 1-inch cubes) 1 (28-ounce) can crushed tomatoes 1 (28-ounce) can diced tomatoes with their juices ½ cup water 2 (15-ounce) cans kidney beans, drained and rinsed Directions 1. Heat the olive oil in a large pot or Dutch oven over medium heat. 2. Add the onion, garlic, poblano peppers, and cauliflower. Cook for about 10 minutes stirring occasionally, and season with the steak seasoning, smoked and sweet paprika, cumin seeds, and salt and pepper. 3. Stir in the oregano and add the pumpkin cubes. 4. Finally, stir in the crushed tomatoes, diced tomatoes, and water. 5. Mix until well-combined, then stir in the kidney beans. 6. Mix again and simmer for about 20-25 minutes. 7. Serve warm. Nutrition (per serving) Calories 609, fat 5 g, carbs 109 g, sugar 16 g, Protein 35 g, sodium 283 mg

Pumpkin Beer Bread If you crave another comfort food, this pumpkin-infused beer bread is a must-try. The recipe has only five ingredients for extra simplicity. Serves 6 | Prep. time 5 minutes | Cooking time 55 minutes Ingredients 3 cups self-rising flour 2 tablespoons granulated sugar 10 ounces fluid beer ½ cup pumpkin purée 4 tablespoons unsalted butter, melted Directions 1. Preheat the oven to 350°F (177°C). Line a loaf pan with parchment paper. 2. In a large mixing bowl, combine the flour, sugar, beer, pumpkin purée, and melted butter. 3. Using a wire whisk, stir all the ingredients together until wellcombined. Transfer the mixture into the prepared loaf pan. 4. Bake for about 50-55 minutes. 5. Let it cool slightly before serving. Nutrition (per serving) Calories 338, fat 8 g, carbs 55 g, sugar 4 g, Protein 7 g, sodium 59 mg

Roasted Veggies and Feta Pasta This recipe was inspired by a popular recipe on TikTok. It delivers a fresh, crowd-pleasing dinner in about 30 minutes! Serves 4 | Prep. time 10 minutes | Cooking time 25-30 minutes Ingredients 4 tablespoons extra-virgin olive oil, divided 10 ounces feta cheese 1 pound cherry tomatoes, halved 1 red onion, halved and thinly sliced 1 bell pepper (any color), cored and sliced into thin strips 2-3 cloves garlic, minced 1 teaspoon dried oregano 1 pound pasta, any shape Fresh basil leaves, roughly chopped, for serving Directions 1. Preheat the oven to 350°F (177°C). Drizzle half the olive oil at the bottom of a 9x13 baking dish. 2. Place the feta in the middle of the baking pan. Arrange all the vegetables around the cheese. 3. Drizzle with the remaining olive oil and sprinkle with the oregano over the veggies. 4. Using a spoon or your hands, mix the garlic with the vegetables. 5. Bake for about 25-30 minutes. 6. In the meantime, bring a pot with salted water to a boil. Cook the pasta until al dente according to package directions. 7. Stir the cooked pasta into the baked feta and cherry tomatoes until the sauce covers all the pasta. 8. Serve with the chopped basil. Nutrition (per serving) Calories 628, fat 28 g, carbs 70 g, sugar 5 g, Protein 24 g, sodium 826 mg

Cauliflower and Mushroom Fajitas Harvest season is a wonderful time to roast fresh vegetables for fajitas. Serves 4 | Prep. time 15 minutes | Cooking time 25 minutes Ingredients 3 tablespoons olive oil 1 yellow onion, diced 2 bell peppers, cored and diced 1 head cauliflower, diced into small florets ½ pound white button mushrooms, diced 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon smoked paprika 1 teaspoon garlic powder 1 teaspoon onion powder Kosher salt and freshly ground black pepper, to taste 8 flour tortillas 1 (15-ounce) can bean of choice, drained and rinsed Lime wedges, for serving Directions 1. Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper. 2. Dice all the vegetables and arrange them on the prepared baking sheet. 3. Drizzle them with olive oil and sprinkle them with chili powder, cumin, smoked paprika, garlic powder, onion powder, and salt and pepper. 4. Bake for about 25 minutes. 5. To serve, place some of the vegetables in each tortilla, top with the canned beans, and drizzle with the lime wedges. Nutrition (per serving) Calories 300, fat 12 g, carbs 44 g, sugar 9 g, Protein 9 g, sodium 74 mg

Tex-Mex Stuffed Sweet Potatoes Twice-baked and stuffed potatoes are perfect for a weeknight dinner or lunch. They are full of Tex-Mex flavors, and the kids will love them. Serves 4 I Prep time 20 minutes I Cook time:45 minutes Ingredients 4 sweet potatoes 1 tablespoon olive oil 1 ½ cups pico de gallo 1 (15-ounce) can black beans Salt and pepper to taste 1 cup canned or fresh corn 1 cup guacamole 1 ½ cups shredded cheddar cheese Fresh parsley, for garnish Directions 1. Preheat your oven to 425 F (218ºC) and line a baking sheet with parchment paper. 2. Poke each sweet potato with a fork and place it on the baking sheet. Bake for about 40-50 minutes until tender. 3. Cut each sweet potato in 2 and scoop out the flesh, leaving a thickness of about ¼ inch to the skin to make shells. Place the potatoes' flesh in a mixing bowl. 4. Add the black beans, corn, and pico de gallo. Season with salt and pepper to taste. 5. Mix well and fill each sweet potato shells. 6. Top with shredded cheddar cheese and bake for 4- 5 more minutes or until the cheese has melted. 7. Serve the baked sweet potatoes with a side of guacamole and garnish with chopped parsley if desired. Nutrition (per serving) Calories 542, fat 14 g, carbs 71 g, sugar 23 g, Protein 33 g, sodium 534

Mascarpone Pumpkin Pasta A quick and easy meatless pasta dish that gives a comforting feeling of the holidays being just around the corner. Serves 4 | Prep. time 10 minutes | Cooking time 15 minutes Ingredients 1 cup homemade or store-bought pumpkin puree 1-quart vegetable broth 1 cup water ¾ pound dry penne pasta 2 teaspoons fresh rosemary leaves, finely chopped ⅓ cup mascarpone cheese ½ teaspoon pepper Grated Parmesan cheese (optional) Directions 1. Add the pumpkin puree, broth, water, and pasta to the Dutch oven and bring to a boil over medium-high heat. 2. Reduce heat to low and simmer for 10–12 minutes until most of the liquid evaporates, stirring occasionally. 3. Mix in the mascarpone, rosemary, and pepper. 4. Stir-cook for about 2 minutes until the pasta is cooked to your satisfaction. 5. Serve warm with grated Parmesan on top. Nutrition (per serving) Calories 338, fat 14 g, carbs 43g, sugar 11 g Protein 8 g, sodium 63 mg

Butternut Squash Lasagna Butternut squash is really a perfect vegetables to give dishes some sweetness and thickness. This lasagna is divine and is perfect for a Fall dinner when the weather turn colder. Serves 6 | Prep. time 45 minutes | Cooking time 1 hour Ingredients 1 tablespoon olive oil 2 cups chopped onion 10 cups baby spinach ¾ cup sharp provolone cheese, shredded ½ cup chopped fresh flat-leaf parsley 1 teaspoon salt ½ teaspoon black pepper 1 teaspoon oregano 2 large eggs 2 (15 ounce) containers 2% cottage cheese 3 cups butternut squash, peeled and diced 6 cups marinara or pasta sauce 12 oven-ready lasagna noodles (no boiling needed) 1 cup fresh Parmesan cheese, grated Directions 1. Preheat the oven to 375°F (191°C). Coat the bottom and sides of two 8x8-inch baking dishes with cooking spray. 2. Heat a large Dutch oven over medium-high heat. Add the oil and onion; sauté 4 minutes or until tender. 3. Add the spinach and stir until the spinach wilts. Remove the pot from the heat. 4. Combine the provolone, parsley, salt, pepper, oregano, eggs, and cottage cheese in a large bowl. 5. Place the squash in a microwave-safe bowl. Cover and cook on high for 5 minutes, or until tender. 6. Do the following steps in each baking dish: Spread half a cup of marinara or pasta sauce in the bottom of the dish. Arrange 2 noodles over the sauce and spread 1 cup cheese mixture over the noodles.

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Arrange 1 ½ cups of squash cubes over the cheese mixture, and ¾ cup of sauce over the squash. Arrange 2 noodles over the sauce and spread 1 cup of cheese mixture over the noodles. Spoon 1 ½ cups of the onion mixture over the cheese mixture and spread ¾ cup of sauce over that. Arrange 2 noodles over the sauce, spread 1 cup of marinara evenly over the noodles. Sprinkle with ½ cup of Parmesan. Cover each pan with foil. Bake for 30 minutes, and then uncover and bake an additional 30 minutes. Serve warm.

Nutrition (per serving) Calories 516, fat 20 g, carbs 56 g, sugar 11 g Protein 28 g, sodium 560 mg

Butternut Squash Ravioli with Sage and Hazelnut Butter Sauce Another delightful butternut squash pasta dish but this time, it’s combined with the deliciousness of sage and hazelnut butter sauce with homemade ravioli. It takes some work but is so worth it! Serves 8 | Prep. time 1 hour | Cooking time 45 minutes Ingredients For the ravioli dough 1 ½ cups semolina 1 ½ cups all-purpose flour 1 teaspoon salt 4 eggs, beaten 2 tablespoons olive oil Water as needed For the butternut squash filling 2½ pounds butternut squash, peeled and roughly chopped 8 cloves garlic ¼ cup olive oil ½ cup parmesan cheese ½ teaspoon dried sage Salt and pepper, to taste Sauce and garnish 4 tablespoons butter 10 whole fresh sage leaves ¼ cup toasted pine nuts Freshly grated parmesan cheese Directions To make the filling Preheat the oven to 400°F (204°C). 1. In a bowl, mix squash, garlic, and olive oil. Arrange on a baking sheet and bake for 45 minutes or until soft. 2. Once done, transfer to a food processor and process until smooth.

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Add parmesan, sage, salt, and pepper. Set aside.

To make the dough 4. Make a mound with the flour on a clean work surface and form a well in the center. 5. Add the salt, eggs, and oil to the well. 6. Using a fork, stir the center and slowly incorporate the sides of the dough and then the bottom. 7. When the dough has formed a mass, use a scraper to fold the sides over the center to incorporate any loose bits, and then sprinkle the work surface with more flour. Knead the dough by hand until it is smooth and elastic. Spritz it with clean water from a spray bottle as necessary. 8. Divide the dough in two and cover one with a damp towel. Roll the other piece out very thin, either by hand with a rolling pin or using a pasta maker. Form a long rectangle and lay it on a lightly floured surface. Cut it into two even pieces. 9. Brush the surfaces with egg wash and lay 12 tablespoons of the filling out on one piece of the dough, evenly spaced. 10. Lay the other half of the dough on top (egg wash side down) and press gently to remove any air bubbles. 11. Repeat with the remaining dough and filling. 12. In a pot with boiling water with salt, boil the ravioli until done. Once the ravioli are floating, they're done. 13. Strain and serve with the butter. Top with Parmesan cheese. To make the sauce 1. While the water to cook the ravioli is boiling, prepare the sauce. In a saucepan, over medium-low heat, melt the butter and add the sage leaves. Stir continuously to prevent the sauce from burning. When the sage leaves are crispy, the sauce is ready. Nutrition (per serving) Calories 420, fat 24 g, carbs 39 g, sugar 8 g Protein 12 g, sodium 319 mg

Corn Casserole Skillet Using fresh corn on the cob in this casserole will make all the difference. It can be served as a vegetarian meal or a side dish. Serves 2–4 | Prep. time 10 minutes | Cooking time 35–40 minutes Ingredients ¼ cup unsalted butter 1 large onion, diced 1 bell pepper, trimmed and diced 2 tablespoons sugar 2 tablespoons fresh sage, finely chopped 2 tablespoons fresh rosemary, finely chopped ½ tablespoon kosher salt 1 teaspoon sweet paprika A dash cayenne or to taste Red pepper flakes, to taste 3 cups fresh corn kernels ½ cup cornmeal 3 large eggs 1 ¼ cups ¼ cup heavy cream 1 cup finely shredded cheddar cheese 2 tablespoons Parmesan, grated Directions 1. Preheat oven to 350°F (177°C). Place rack at lower middle. 2. In a large cast iron skillet, melt butter over medium-low heat. 3. Add next 8 ingredients (through red pepper flakes, if using) and sauté until onions begin to brown, about 10-12 minutes. 4. Add corn and cook, with constant stirring, until almost all liquid has evaporated, about 8-10 minutes. 5. Stir in cornmeal and remove from heat. 6. In a bowl, whisk together eggs, milk, and cream. Stir into corn mixture. 7. Sprinkle with cheese. 8. Bake until set, about 15–20 minutes. 9. Switch on broiler. 10. Broil until lightly browned on surface, about 1–2 minutes.

11. Let set for about 3 minutes before serving. Nutrition facts per serving Calories 393, fat 20 g, carbs 42 g, sugar 18 g Protein 14 g, sodium 399 mg

Mushroom Paella If you ever get a change to go harvest your own mushroom, this recipe is a must. Otherwise, fresh mushrooms from the farmer’s market will make this dish delicious. Serves 4-6 | Prep. time 15 minutes | Cooking time 55 minutes Ingredients 1½ pounds mixed mushrooms of choice (like button, cremini/baby bella, oyster, chanterelle, and morels,), stemmed and cut in similar sizes 3 tablespoons olive oil, divided 1 tablespoon chopped fresh parsley, plus more for garnish 1 red bell pepper, cored, seeded, and julienned 1 teaspoon sea salt, or to taste 1 medium red onion, sliced thinly 4 cloves garlic, minced 1 teaspoon smoked paprika, or to taste 2 large red tomatoes, diced, about 2 cups 1 zucchini, trimmed and diced 2 cups uncooked Arborio rice 4 cups low-sodium vegetable broth 1 cup filtered water 1 teaspoon saffron threads (optional) or ½ teaspoon turmeric 2 lemons, one halved and the other cut into wedges Directions 1. Heat a large cast iron skillet over high heat. 2. Add mushrooms and reduce heat to medium high. 3. Cook mushrooms until their moisture is released, about 6–8 minutes, stirring constantly for even browning. 4. When mixture looks golden, reduce heat to medium low. 5. Add 1 tablespoon oil, rehydrated porcini (if using), and parsley. 6. Sautee until parsley is wilted, about 2 minutes. 7. Transfer mushroom mixture to a plate. Raise heat to medium. 8. Using same skillet, add remaining oil, onion, bell pepper, and salt. Sauté until tender, about 4 minutes. 9. Add zucchini and tomatoes and continue cooking to soften, about 3-4 minutes. 10. Add paprika and garlic and cook to caramelize, about 1 minute.

11. Add rice and stir while cooking until grains start to turn translucent, about 1 minute. 12. Stir in broth, water and saffron or turmeric, making sure to wet all the rice. 13. Allow rice to cook (do not cover or stir!) until it begins to absorb liquid, about 10 minutes. 14. Stir in mushrooms and let cook until rice is fluffy and tender, about 10 minutes. Rice should have formed a crust at the bottom of the skillet at this point. 15. Raise heat to high to toast crusted rice at bottom of pan, about 30 seconds. As soon as you smell toasted rice, remove immediately from heat. 16. Cover with foil and let rest for 10 minutes. 17. Drizzle with juice of 1 lemon and sprinkle with parsley and more salt, as needed. 18. Serve immediately with lemon wedges. Nutrition (per serving) Calories 344, fat 8 g, carbs 60 g, sugar 14 g Protein 9 g, sodium 824 mg

Eggplant Parmesan A family favorite and comforting dish to prepare in the fall season when eggplants are at their best. Serves 10 | Prep. time 30 min | Cooking time 1 hour 15 minutes Ingredients 2 large eggs, lightly beaten 1 tablespoon water 2 cups panko breadcrumbs ¼ cup Parmigiano-Reggiano cheese, grated 2 (1-pound) eggplants, peeled and cut crosswise into ½-inch slices Filling ½ cup fresh basil, chopped ¼ cup Parmigiano-Reggiano cheese, grated ½ teaspoon crushed red pepper 3 cloves garlic, minced 1 teaspoon onion powder Salt and pepper to taste 2 (8 ounce) containers 2% cottage cheese 1 large egg, lightly beaten Other ingredients 4 cups pasta sauce 1 ½ cups mozzarella cheese, shredded Directions 1. Preheat the oven to 375°F (191°C) and prepare a 9x13-inch baking dish and 2 cookie sheets with cooking spray. 2. Prepare the eggplant. Combine the eggs and 1 tablespoon of water in a shallow dish. Combine the panko and ¼ cup Parmigiano-Reggiano in a second shallow dish. 3. Dip each slice of eggplant in the egg mixture, and then dredge it in the panko mixture, pressing gently so the breadcrumbs stick, and shaking off any excess. 4. Place the coated eggplant slices 1 inch apart on the baking sheets.

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Bake them for 30 minutes or until they are golden, turning them once and rotating the baking sheets after 15 minutes. To make the filling, combine the basil, ¼ cup Parmigiano-Reggiano cheese, garlic, onion powder, salt, pepper, cottage cheese, and egg. To assemble, spoon ½ cup of pasta sauce into the baking dish. Layer half the eggplant slices over the pasta sauce. Top with about ¾ cup pasta sauce and spread half of the cottage cheese mixture over the sauce. Follow with a third of the mozzarella. Repeat the layers once, ending with about 1 cup of pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove the foil and top with the remaining third of the mozzarella. Bake for 10 more minutes, or until the sauce is bubbly and cheese melts; cool 10 minutes before serving.

Nutrition (per serving) Calories 318, fat 15 g, carbs 27 g, sugar 6 g Protein 19 g, sodium 655 mg

SIDES

Creamy Cauliflower with Bacon This side dish will make the kids eat their vegetables! The fresher the cauliflower, the better. Serves 4–6 | Prep. time 10 minutes | Cooking time 30 minutes Ingredients 1 large head cauliflower 4–6 strips bacon 1 cup sour cream ½ cup shredded Monterey jack cheese, divided Salt and pepper to taste Directions 1. Preheat the oven to 350°F (177°C), and lightly grease a casserole dish with olive oil spray. 2. Fill a large pot with 1–2 inches of water and bring it to a boil. Cut the cauliflower into bite-sized pieces and add it to the boiling water. Cover and reduce the heat to low. 3. Steam the cauliflower until it is fork tender and drain well. 4. Meanwhile, cook the bacon until crisp. Remove the bacon and crumble, reserving the bacon grease. 5. Pour the cauliflower into the casserole dish and drizzle the bacon grease on top. Stir in the sour cream, half the shredded cheese, and half the crumbled bacon. Stir until well-coated. 6. Top with the remaining cheese and bacon, and bake for 15–20 minutes, or until the cheese is melted. Nutrition (per serving) Calories 213, fat 14 g, carbs 10 g, sugar 1 g Protein 11 g, sodium 558 mg

Braised Leeks This recipe can be served as a side or as an appetizer. It’s perfect when leeks are in season in the fall. Serves 6 | Prep. time 15 minutes | Cooking time 50 minutes Ingredients 6 medium leeks (white portion and light green parts only), halved lengthwise ¼ cup butter 2 cloves garlic, minced 1 teaspoon dry rosemary (or 2 teaspoons fresh rosemary) 1 teaspoon lemon zest, grated 2 teaspoons sugar ½ cup dry white wine Salt and pepper to taste Directions 1. Preheat the oven 350°F (177°C). 2. Clean the leeks under cold running water to remove any remaining dirt. 3. Add the butter in the Dutch oven, and let melt over medium-low heat. Add the leeks and brown them on the cut side down for 2-3 minutes over medium heat. 4. Turn the leeks over, add the remaining ingredients. Stir to combine. Cover and place in the oven. Bake for 35-45 minutes checking midway to turn over the leeks back cut side down. Add a bit of water if needed to prevent the leeks from sticking to the bottom. 5. Remove from the oven once the leeks are tender. If there is lots of cooking juice, you can reduce it on the stove, uncovered, over medium-high heat until most of the liquid has evaporated. 6. Serve warm. Nutrition (per serving) Calories 153, fat 5 g, carbs 18 g, sugar 6 g Protein 3 g, sodium 77 mg

Classic Ratatouille After a visit to the farmer’s market, making this recipe is all about the freshness of the ingredients and the delicate flavors of garlic and herbs. It’s a perfect side dish for grilled meats, fish, or poultry. It’s well worth to make a double batch. It can easily be frozen Serves 6-8 | Prep time 20 minutes | Cook time 60-90 minutes Ingredients 5 tablespoons olive oil, divided, plus more for serving 1 large eggplant, chopped 1 tablespoon Kosher salt ½ teaspoon black pepper 3–4 medium zucchinis, trimmed and chopped 1 medium onion, diced 3 cloves garlic, minced 2 sprigs fresh thyme 1 spring fresh rosemary 1 bay leaf 4 tomatoes, chopped 1 large bell pepper, chopped ¼ cup loosely packed fresh basil leaves, thinly sliced, plus more for serving Directions 1. Place a Dutch oven over medium-high heat and add 2 tablespoons of olive oil. Sauté the eggplant until it begins to brown, season with some salt and pepper, and remove it to a large bowl 2. Add a little more oil to the pot and add the zucchini and/or summer squash. Season with salt and pepper and cook until it begins to brown. Transfer it to the bowl with the eggplant. 3. Turn the heat down to medium-low and cook the onion until it begins to caramelize, about 10-12 minutes. Season with salt and pepper, and add the garlic, thyme, and bay leaf. 4. Stir in the tomatoes and bell pepper and add the eggplant and zucchini mixture. 5. Bring the pot to a simmer, and then reduce the heat to low.

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If you want a chunky stew, cook for 30 minutes. For a smoother one, cook for an hour or so. Shortly before serving, remove the bay leaf and thyme and rosemary sprigs. Add the basil, and taste. Adjust seasoning with salt and pepper, if needed. Serve garnished with olive oil and more fresh basil, if desired.

Nutrition (per serving) Calories 260, fat 19 g, carbs 22 g, sugar 3 g Protein 5 g, sodium 1418 mg

Sweet Potato Casserole A sweet potato casserole is a welcome addition to any meal when the weather gets cooler, and the holidays are near. Serves 6-8 | Prep time 30 minutes | Cook time 60-90 minutes Ingredients 4 cups sweet potato, cubed ½ cup milk 7 tablespoons butter ½ teaspoon salt ½ cup white sugar 2 eggs ½ teaspoon vanilla ½ cup brown sugar ⅓ cup flour, all purpose ½ cup chopped pecans Directions 1. Preheat the oven to 325°F (163°C). 2. Wash, peel and chop the sweet potatoes into ½-inch cubes. 3. Fill a large pot with water and place on the stove set to a mediumhigh temperature. 4. Bring the water to a boil. 5. Add the sweet potatoes and cook for 10 to 15 minutes or until they are tender. 6. Remove from heat, drain and mash. Transfer to a large bowl. 7. In the large bowl, whisk together the sweet potatoes and milk. 8. Fold in 4 tablespoons of butter and a ½ teaspoon of salt. 9. Add the white sugar and mix until it is well blended. 10. In a separate bowl, whisk together the eggs and vanilla. 11. Pour into the sweet potato mixture and continue mixing until it is smooth. 12. Lightly grease a 9x13-inch baking dish with some of the butter. Pour the sweet potato mixture into the dish. 13. In a separate bowl, whisk together the brown sugar and flour. 14. Cut in the remaining butter until you have a coarse mixture.

15. Fold in the pecans and mix well. 16. Sprinkle over the top of the sweet potato mixture so you have an even layer on top of the sweet potatoes. 17. Place in the oven and bake for 30 minutes or until the crust is brown. 18. Remove from oven and serve warm. Nutrition (per serving) Calories 405, fat 16 g, carbs 63 g, sugar 12 g Protein 6 g, sodium 239 mg.

Sweet Potato and Goat Cheese Ramequins These sweet potato stacks take a little time in the oven, but the preparation is simple, and they come out of the oven looking picture-perfect and ready to serve. Serves 12 | Prep time 10 minutes | Cook time 45 minutes Ingredients 6 cups sweet potatoes, sliced thin ¼ cup walnut oil 1 tablespoon honey ½ cup pecans, chopped 1 tablespoon fresh rosemary 1 teaspoon salt 1 teaspoon black pepper ½ cup goat cheese, crumbled Directions 1. Preheat the oven to 375°F (191°C). Lightly oil 12 ramekins. Silicone baking cups or muffin tins can be used as well. 2. In a bowl, combine the sweet potatoes, walnut oil, honey, pecans, rosemary, salt, and black pepper. 3. Into each ramekin, place slices of sweet potatoes and pecans, layered with a sprinkling of goat cheese until the potatoes reach to the top or just above the rim of the ramekin. 4. Place in the oven and bake for 40-45 minutes. 5. Remove and serve directly from the ramekins or transfer to a serving dish and serve immediately. Nutrition (per serving) Calories 195, fat 11 g, carbs 18 g, sugar 9 g Protein 6 g, sodium 148 mg.

Green Bean Casserole An easy casserole that pairs well with any dish, even for Thanksgiving! Serves 6 | Prep. time 20 minutes | Cooking time 50 minutes Ingredients For the fried onions 3 tablespoons cornstarch 3 tablespoons all-purpose flour ½ teaspoon salt 1 medium onion, sliced into thin strips Vegetable oil for frying For the casserole 2 tablespoons olive oil 1 small onion, finely diced 2 cloves garlic, minced 8 ounces white mushrooms, finely sliced 2 cups milk, divided 2 tablespoons cornstarch 1 pound fresh green beans, cleaned, trimmed, and steamed ½ teaspoon summer savory ½ teaspoon celery seed Salt and pepper, to taste ½ cup Parmesan cheese, grated, divided Directions 1. For the onions, in a large resealable bag, combine the cornstarch, flour, and salt. Add the onions and shake the bag to combine. Remove the onions from the bag. 2. Fill a large, heavy-bottomed skillet with a quarter inch of vegetable oil. Heat it over medium-high heat until hot and shimmering. When it is hot, shake any excess flour from the onions, and cook them in batches until golden and crispy. Remove them with a slotted spoon and set them aside on paper tower to drain. 3. For the casserole, preheat the oven to 350°F (177°C). In a medium saucepan, heat the olive oil over medium-high heat. Add the diced onion and garlic. Sauté until soft, stirring frequently. Add the

4. 5.

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mushrooms, and cook until they are soft and tender, stirring frequently, about 2 minutes. Add 1 ¾ cups of milk, together with the thyme and celery seed. Bring it to a boil. Combine the remaining ¼ cup of milk and two tablespoons of cornstarch until smooth. Whisk the slurry into the onion mixture and allow it to come to a boil and thicken, about 1 minute. Season with salt and pepper to taste. Add the green beans to the sauce and stir to combine. Pour the mixture into a 2-quart casserole dish. Top with half the grated Parmesan cheese, and cover with foil. Bake for 30 minutes. Remove the foil. Sprinkle the fried onions and remaining cheese over the top of the casserole. Return it to the oven until it is bubbling and lightly golden brown, about 7 minutes.

Nutrition (per serving) Calories 143, fat 8 g, carbs 18 g, sugar 5 g Protein 2 g, sodium 1051 mg

Easy Green Bean Casserole Forget about the tired, mushy green bean casserole made with canned everything. This recipe uses fresh green beans and a made-from-scratch cream sauce, and it's super easy to toss together. Serves 6 | Prep. time 10 minutes | Cooking time 30 minutes Ingredients 1 pound fresh green beans, trimmed and cooked to just slightly tender 2 tablespoons butter 2 cups white mushrooms, quartered 1 tablespoon minced garlic 3 tablespoons flour 1 cup chicken broth 1 cup heavy cream Salt and pepper to taste 1 cup crispy fried onions Directions 1. Preheat the oven to 400°F (204°C) and lightly oil a 2-quart baking dish. 2. Melt the butter in a skillet over medium heat. 3. Sauté the mushrooms for 5 minutes. 4. Stir in the garlic. 5. Sprinkle in the flour and toss to coat. Continue cooking for 3 minutes. 6. Slowly add the chicken broth, breaking up any clumps of flour as you go. 7. Add the heavy cream and stir until the sauce thickens and begins to bubble. 8. Season with salt and pepper as desired. 9. Add the green beans to the sauce mixture. 10. Transfer the mixture to the baking dish and sprinkle evenly with the crispy fried onions. 11. Bake for 20 minutes or until golden brown and bubbly. Nutrition (per serving) Calories 242, fat 11 g, carbs 16 g, sugar 2 g, Protein 4 g, sodium 238 mg

Maple Roasted Brussels Sprouts with Chestnut This side dish is perfect for the holidays dinners and during the fall when Brussels sprouts are just harvested. Serves 6-8 | Prep. time 10 minutes | Cooking time 60 minutes Ingredients 8 maple bacon strips, diced 1 onion, diced 1 ½ pounds Brussels sprouts, trimmed and halved 3 ½ ounces chestnuts, cooked, peeled, and sliced 2 tablespoons butter, melted 1 teaspoon garlic powder Kosher salt and freshly grounded black pepper 2 tablespoons maple syrup Directions 1. Preheat the oven to 375°F (191°) and place the oven rack in the middle position. 2. Cook the bacon and the diced onions in a large skillet on the stove on medium-high heat for 3-minutes. Remove from heat, and reserve the bacon pieces and drippings. 3. Toss the Brussels sprouts, onions and chestnuts on a large baking dish. 4. Season the vegetables with salt and freshly ground black pepper. Sprinkle the garlic powder. Add the bacon, bacon drippings, and stir well. 5. Brush generously the top of the vegetable medley with the melted butter. Cover with a lid or aluminum foil. 6. Place in the oven, and bake for 50 minutes or until fork tender. Toss the vegetables after twenty minutes and once more after another 15 minutes. Add the maple syrup and stir to coat well. Bake for another 15 minutes uncovered. 7. Remove from the oven, and let stand for at least 5 minutes before serving. Taste and adjust the seasoning, if needed, with salt and freshly ground black pepper.

Nutrition (per serving) Calories 164, fat 7 g, carbs 22 g, sugar 4 g Protein 7 g, sodium 210 mg

Herbed Cream Corn A few minutes on the stovetop, and then the oven takes over with this herby take on a holiday classic. Serves 8 | Prep time 10 minutes | Cook time 35 minutes Ingredients 6 cups fresh corn kernels ½ cup pancetta, chopped ¼ cup shallots, chopped 1 tablespoon flour ½ cup vegetable or chicken stock 1 cup heavy cream 1 tablespoon honey 2 teaspoons fresh oregano 2 teaspoons fresh thyme 2 teaspoons fresh sage 1 teaspoon salt 1 teaspoon black pepper Directions 1. Preheat the oven to 350°F (177°C). 2. Add the pancetta and shallots to a Dutch oven and cook on the stovetop over medium heat. Cook until pancetta is crispy, approximately 5-7 minutes. 3. Add the flour and stir while cooking for an additional 1-2 minutes. Add the corn and stir well. 4. Add the vegetable or chicken stock, heavy cream, honey, oregano, thyme, and sage. Stir well until evenly blended. Season with salt and pepper, as desired. 5. Continue to cook over medium heat for 5 minutes or until sauce begins to thicken. 6. Cover and place in the oven. Bake for 20 minutes. 7. Stir before serving. Nutrition (per serving) Calories 201, fat 12 g, carbs 20 g, sugar 12 g Protein 4 g, sodium 201 mg

Tricolor Roasted Vegetables Simple and elegant, the colors of this dish are just a beautiful as the rustic flavors. Serves 8 | Prep time 10 minutes | Cook time 35 minutes Ingredients 4 cups baby carrots 2 cups parsnips, cut into I ½ inch chunks 2 cups beets, cut into chunks ¼ cup olive oil 1 tablespoon balsamic vinegar 1 teaspoon coarse sea salt 1 teaspoon coarse ground black pepper ¼ cup fresh parsley, chopped Directions 1. Preheat the oven to 425°F (218°C) and line a baking sheet with aluminum foil. 2. Combine the baby carrots, parsnips, and beets in a bowl. Drizzle with olive oil and balsamic vinegar. Toss to coat. 3. Spread the vegetables out on the baking sheet and season with sea salt and black pepper. 4. Place in the oven and bake for 35-40 minutes or until tender, turning once halfway through. 5. Let cool slightly before transferring to a serving dish. Garnish with fresh parsley before serving. Nutrition (per serving) Calories 201, fat 7 g, carbs 39 g, sugar 10 g Protein 3 g, sodium 335 mg

Spiced Red Cabbage Spiced red cabbage will make a vibrant, unexpected addition to your holiday table. Make this dish one or two days ahead of time to allow the flavors to fully develop. Serves 6-8 | Prep time 10 minutes | Cook time 45 minutes Ingredients 1 large head red cabbage, shredded, approximately 4-5 cups 2 cups red onion, sliced 2 tablespoons butter 1 teaspoon ground cinnamon ½ coriander 1 tablespoon orange zest ½ cup water ½ cup dry red wine ¼ cup orange juice Directions 1. Add the butter to a large skillet and heat over medium heat. Add the onions, cinnamon, coriander, and orange zest. Cook while stirring until the onions are tender, approximately 3 minutes. 2. Add the shredded cabbage and toss gently, cooking for 1 minute. 3. Add the water, red wine, and orange juice. Bring to a boil, then reduce heat to low. 4. Cover and simmer for 35-40 minutes. 5. Remove from heat and allow to cool. Store in the refrigerator until ready to serve. Nutrition (per serving) Calories 106, fat 0 g, carbs 24 g, sugar 11 g Protein 2 g, sodium 38 mg

Brussels Sprouts with Pomegranate Drizzle The pomegranate drizzle dresses up roasted Brussels sprouts. The sauce can be prepared while the Brussels sprouts are roasting, making this the perfect 30-minute side dish. Serves 6 | Prep time 15 minutes | Cook time 30 minutes Ingredients 6 cups Brussels sprouts, trimmed and halved ¼ cup olive oil ½ cup walnuts, coarsely chopped 1 teaspoon oregano 1 teaspoon salt 1 teaspoon black pepper 1 cup pure pomegranate juice ¼ cup maple syrup 1 teaspoon fresh thyme Directions 1. Preheat the oven to 425°F (218°C) and line a baking sheet with aluminum foil. 2. In a bowl, combine the Brussels sprouts, olive oil, walnuts, oregano, salt, and black pepper. Spread out onto the baking sheet and place in the oven. Bake for approximately 30 minutes, turning occasionally. 3. Meanwhile, in a small saucepan, combine pomegranate juice, maple syrup, and thyme and cook over medium heat just until sauce bubbles, approximately 5 minutes. 4. Reduce heat to a simmer and cook, stirring occasionally until the sauce has reduced and thickened, approximately 20 minutes. 5. Remove Brussels sprouts from the oven and transfer to a serving dish. Drizzle with pomegranate sauce before serving. Nutrition (per serving) Calories 164, fat 8 g, carbs 19 g, sugar 13 g Protein 4 g, sodium 148 mg

Brussels Sprout Gratin For a quick comforting side dish nothing beats a creamy and cheesy gratin. When in season, this Brussels Sprouts side dish is so tasty and quick to make. Serves 6 | Prep time 15 minutes | Cook time 25 minutes Ingredients 2 tablespoons butter, unsalted, plus some more for greasing 2 cups Brussels sprouts ⅛ teaspoon red pepper flakes ½ teaspoon salt ½ teaspoon ground pepper ½ cup heavy cream ½ cup white cheddar cheese, grated ½ cup breadcrumbs Directions 1. Preheat the oven to 400°F (204°). 2. Grease a 2-quart baking dish lightly with butter. Set to the side. 3. Fill a large pot with water and stir in the salt. Place on the stove and set to high and bring to a boil. 4. Wash and remove the stems and outer leaves from the Brussels sprouts. 5. Place in the boiling water. Cook for 8 to 10 minutes or until the Brussels sprouts are tender. 6. Drain and chop the Brussels sprouts into coarse chunks. Place in the baking dish. 7. Add the red pepper flakes, salt and pepper and toss. 8. Pour in the cream and smooth the layer of Brussels sprouts. 9. Grate the cheese and place in a bowl. 10. Toss in the breadcrumbs and mix well. 11. Sprinkle the breadcrumb mixture over the top of the Brussels sprouts. 12. Dot butter on the top of the breadcrumbs. 13. Place in the oven and bake for 15 minutes or until the mixture is

bubbling and the top is golden brown. 14. Serve warm. Nutrition (per serving) Calories 162, fat 10 g, carbs 14 g, sugar 4 g Protein 4 g, sodium 301 mg

Brussels Sprouts and Apple Salad This crisp salad highlights some of the Fall season’s best flavors in an unexpected way. Perfect for a quick, healthy, light meal. Serves 4-6 | Prep. time 15 minutes | Cooking time 7 minutes Ingredients 4 cups Brussels sprouts, shredded 2 cups red apple, chopped ¼ lb pancetta, chopped ½ cup red onion, diced ¼ cup olive oil ¼ cup lemon juice 1 tablespoon Dijon mustard 1 tablespoon honey 1 tablespoon fresh tarragon 1 teaspoon salt 1 teaspoon black pepper Directions 1. Add the pancetta to a small sauté pan and cook over medium heat for approximately 5-7 minutes or until crispy. Set aside 2. In a bowl, combine the Brussels sprouts, red apple, and red onion. Toss well. Add in the pancetta and toss again. 3. In a small bowl, combine the olive oil, lemon juice, Dijon mustard, honey, tarragon, salt, and black pepper. Whisk well. 4. Add the dressing to the salad and toss to coat. 5. Serve immediately, or cover and refrigerate until ready to serve. Nutrition (per serving) Calories 285, fat 17 g, carbs: 28 g, sugar 14 g Protein 7 g, sodium 206 mg

Make-Ahead Rutabaga and Apple Bake Rutabaga is a root vegetable that is at its best during the Fall and mixed with apples, even better. Serves 6-8 | Prep. time 10 minutes | Cooking time 60 minutes Ingredients 10 cups diced rutabaga, about a 3-pound turnip 2 apples, cored, peeled, and diced 1 Spanish onion, diced 2 tablespoons olive oil 1 tablespoon honey 3 tablespoons butter 1 teaspoon salt ½ teaspoon black pepper Directions 1. Place the diced rutabaga in a large stock pot of salted boiling water. Boil until fork tender, about 20 to 25 minutes. 2. Drain. Add the olive oil to the pot, and warm on medium heat. Add the onions, and sauté for 2 minutes before adding the rutabaga and diced apples. Stir-fry for another 5 to 6 minutes, until the vegetables and fruit are very soft, stirring continuously. Add a little water if the mix becomes too sticky. 3. Remove from heat. Add the butter, honey, salt, and pepper. Reduce to a purée with an immersion blender or in a food processor by batches. The mixture should be smooth and lump-free. 4. Taste and adjust the seasoning if needed with additional honey, salt, and pepper. 5. Spoon the rutabaga purée into a greased eight-inch square baking pan and cover with a plastic wrap. The whipped rutabaga and apples can rest in the refrigerator up to three days before reheating. 6. To reheat, preheat the oven to 350°F (177°C), and place the oven rack in the middle position. Remove the plastic wrap, and cover with foil. Bake for 20 minutes, or until warmed through. Nutrition (per serving)

Calories 108, fat 5 g, carbs 14 g, sugar 7 g Protein 1 g, sodium 325 mg

Glazed Turnips This side dish is perfect with any meat roast or chicken and turkey. Serves 2-4 | Prep time 10 minutes | Cook time 30 minutes Ingredients 3 cups baby turnips, or larger turnips, cubed 2 tablespoons butter 1 teaspoon sugar ½ teaspoon salt 1 teaspoon coarse ground black pepper 1 cup vegetable stock 1 sprig fresh rosemary Directions 1. Fill a large saucepan halfway with water and bring to a boil. 2. Place the turnips in the boiling water and blanch for 5-7 minutes. Remove from the water and drain. 3. Heat the butter in a large skillet over medium heat. 4. Add the turnips and season with sugar, salt, and black pepper. Cook, frequently stirring for 3 minutes. 5. Add the vegetable stock and rosemary. 6. Reduce the heat to low, cover, and cook for 15-20 minutes. 7. Remove the cover and continue to cook until the sauce has reduced. 8. Serve the turnips warm, drizzled with the pan sauce. Nutrition (per serving) Calories 114, fat 7 g, carbs 14 g, sugar 6 g Protein 1 g, sodium 109 mg

Lemon Maple Squash Butternut squashes are a harvest season favorite, especially for soup but making them as a side dish is a great way to add color and wholesome goodness to Fall meals. Serves 8 | Prep. time 15 minutes | Cooking time 45 minutes Ingredients 4 pounds butternut squash, about 2 ⅓ cup maple syrup ⅓ cup water 1 lemon ½ teaspoon salt ½ teaspoon pepper ½ tablespoon fresh thyme 4 tablespoons butter Directions 1. Preheat the oven to 350°F (177°C). 2. Wash the butternut squash, and remove the seeds. 3. Slice into thick wedges, about 2 inches wide. 4. In a bowl, whisk together the maple syrup and water. 5. Zest the lemon, and squeeze the juice from it. Place in the bowl with the maple syrup. 6. Fold in the salt, pepper, and thyme. Mix well. 7. Place the butternut squash into a baking dish. 8. Pour the maple syrup mixture over the squash. 9. Dot the top of the squash with butter. 10. Place in the oven, and bake for 20 minutes. 11. Flip each of the squash, and continue baking for an additional 25 minutes. Make sure you baste the squash as it is cooking. The squash should be tender, while the liquid should be caramelized. 12. Remove from the oven and serve warm. Nutrition (per serving) Calories 190, fat 6 g, carbs 36 g, sugar 18 g

Protein 3 g, sodium 124 mg

Savory Mushroom Bread Pudding Serves 8 | Prep. time 10 minutes | Cooking time 45 minutes Ingredients 7 cups cubed sourdough bread (1-inch cubes) 1 ½ cups milk ½ cup heavy cream 1 small celery root (about 12 ounces), peeled and cut into ½-inch pieces (about 2 cups) Salt and pepper to taste ½ teaspoon paprika ½ teaspoon onion powder 2 tablespoons butter 1 pound mushrooms, such as shiitake, maitake, cremini, and oyster, thinly sliced 1 clove garlic, minced ¼ cup white wine 2 large eggs, lightly beaten 1 tablespoon fresh thyme leaves, plus sprigs for garnish ½ cup crumbled Feta Directions 1. Preheat the oven to 400°F (204°C) and coat a 2-quart baking dish and a cookie sheet with cooking spray. 2. Arrange the bread cubes on the tray, and toast them until golden, about 10 minutes. (Be careful they don’t burn.) 3. Meanwhile, combine the milk, cream, and celery root in a small saucepan. Bring it to a boil, then reduce the heat and simmer until the celery root is tender, about 10 minutes. Let it cool slightly. 4. Transfer the mixture to a blender and purée until smooth. Season with salt, pepper, paprika, and onion powder. 5. In a large skillet, melt the butter over medium-high heat. Add the mushrooms and cook, stirring occasionally, until they have released most of their moisture and become golden, about 9 minutes. Add the garlic and stir for one minute. 6. Add the wine and stir, scraping up any browned bits with a wooden spoon. Season with salt and pepper and transfer the mixture to a

bowl. 7. In a large bowl, whisk together the celery root mixture, eggs, and thyme leaves. Fold in the toasted bread and mushrooms. Transfer the casserole to the prepared dish, and sprinkle with cheese. Garnish with thyme sprigs and bake until the custard is set and the top is lightly browned, about 25 minutes. Let it cool slightly before serving. Nutrition (per serving) Calories 282, fat 14 g, carbs 23 g, sugar 15 g Protein 18 g, sodium 633 mg

Traditional Sweet Potato Casserole Serves 16 | Prep. time 30 minutes | Cooking time 25 minutes Ingredients 2 ½ pounds sweet potatoes, peeled and cut in 1-inch cubes ¾ cup packed brown sugar ¼ cup butter, softened 1 ½ teaspoons salt 1 teaspoon vanilla extract ½ cup finely chopped pecans, divided 2 cups white miniature marshmallows Directions 1. Preheat the oven to 375°F (191°C) and coat a 7x11-inch casserole dish with cooking spray. 2. Place the sweet potatoes in a Dutch oven and cover them with cold water. Bring them to a boil, reduce the heat, and simmer for 15 minutes or until very tender. Drain, and cool slightly. 3. Place the potatoes in a large bowl. Add the sugar, butter, salt, and vanilla 4. Mash the sweet potato mixture with a potato masher, and fold in ¼ cup of pecans. Scrape the mixture in an even layer in the casserole dish. 5. Sprinkle with the remaining ¼ cup pecans and top with marshmallows. 6. Bake for 25 minutes, or until golden. 7. Serve warm. Nutrition (per serving) Calories 186, fat 6 g, carbs 33 g, sugar 22 g Protein 2 g, sodium 272 mg

Air Fryer Butternut Squash Butternut Squash is pretty tasty on its own, but a bit of Italian seasoning never hurts right? Add them to take the flavors to the next level. Serves 4 | Prep. time 10 minutes | Cooking time 18 minutes Ingredients 3 cups butternut squash, peeled and cubed 2 tablespoons olive oil 1 tablespoon honey 1 teaspoon salt ½ teaspoon black pepper 1 ½ teaspoons Italian seasoning 1 tablespoon fresh parsley, chopped Directions 1. Take a bowl and add squash, oil, honey, salt, pepper, and Italian seasoning then toss well. 2. Place squash in Air Fryer Oven and cook for 14-18 minutes at 360°F (182°C). 3. Cook until tender, turn squash cubes over after 10 minutes. 4. Once ready, serve with a sprinkle of freshly chopped parsley. Nutrition (per serving) Calories 238, fat 10 g, carbs 24 g, sugar 6 g, Protein 7 g, sodium 600 mg

Air Fryer Cauliflower Steaks Craving for some steak but want to avoid meat? These cauliflower steaks will blow your mind! Serves 4 | Prep. time 12 minutes | Cooking time 7-9 minutes Ingredients 1 medium head cauliflower ¼ cup hot sauce 2 tablespoons salted butter, melted ¼ cup blue cheese crumbles ¼ cup full-fat ranch dressing Directions 1. Remove cauliflower leaves; slice the head in ½-inch thick slices. 2. Take a small-sized bowl and mix in hot sauce with butter. 3. Brush the mix over cauliflower. 4. Place each cauliflower steak into Air Fryer basket, cook in batches if needed. Set timer to 7-9 minutes on high heat. Turn over after 4 minutes. 5. Bake until the sides are caramelized. 6. Serve sprinkle steaks with crumbled blue cheese. 7. Drizzle with ranch dressing, enjoy! Nutrition (per serving) Calories 122, fat 1 g, carbs 8 g, sugar 6 g, Protein 5 g, sodium 782 mg

Crisp Parmesan Green Beans Sometimes the simplest flavors are the most elegant. This dish can grace any harvest meal with just a few ingredients and twenty minutes. Serves 6-8 | Prep time 10 minutes | Cook time 20 minutes Ingredients 6 cups green beans, washed and trimmed 2 tablespoons olive oil ¼ cup shallots, sliced 1 tablespoon lemon juice 1 cup fresh grated parmesan cheese 1 teaspoon salt Crushed almonds, for garnish, if desired Directions 1. Preheat the oven to 400°F (204°C). 2. Heat the olive oil in a Dutch oven over medium heat. 3. Add the shallots and sauté until just tender, approximately 2-3 minutes. 4. Add the green beans and lemon juice. Sauté for 2 minutes. 5. Add the parmesan cheese and salt. Toss to mix. Place the pan in the oven and cook for an additional 15 minutes. 6. Garnish with crushed almonds, if desired. Nutrition (per serving) Calories 96, fat 6 g, carbs 6 g, sugar 3 g Protein 5 g, sodium 411 mg

Air Fryer Spicy Acorn Squash Wedges Looking for something a little spicier? These Chili Squash Wedges might just become your next favorite party-time snack. Serves 4 | Prep. time 10 minutes | Cooking time 18 minutes Ingredients 1 medium-sized Acorn squash 1 teaspoon salt 2 tablespoons olive oil 1 teaspoon chili pepper flakes 1 teaspoon paprika Directions 1. Cut Acorn squash into serving wedges, remove seeds if needed. 2. In a small bowl, mix the salt, chili pepper, and paprika. 3. Brush wedges with olive oil, and sprinkle evenly the spice mix. 4. Put Acorn squash wedges in Air Fryer Basket and cook for 18 minutes at 400°F (204°C). 5. Flip and cook for 9 minutes more. 6. Serve and enjoy! Nutrition (per serving) Calories 125, fat 8 g, carbs 16 g, sugar 9 g, Protein 1 g, sodium 522 mg

HARVEST HOME CANNING

Stewed Tomatoes Makes 6 pints Ingredients 4 quarts washed, cored and chopped tomatoes ½ cup chopped onions ½ cup chopped green peppers 4 teaspoons celery salt 4 teaspoons sugar ½ teaspoon salt Directions 1. Place all of the ingredients in a large saucepan and bring to a boil. Let this mixture simmer 10 minutes, stirring occasionally. 2. Pack sterilized jars with the hot tomato mixture, leaving a ½ inch head space. Remove any air bubbles, clean the rims and adjust lids. 3. Process the jars for 15 minutes in a pressure canner at 10 pounds of pressure for a pressure canner with a weighted gauge or 11 pounds if the pressure canner has a dial gauge.

Tomatoes - Whole Makes 7 quarts Ingredients 21 pounds whole tomatoes, skinned 4 tablespoons salt ¾ cup lemon juice, optional Boiling water Directions 1. Place the tomatoes and the salt in a saucepan and cover with the water. Bring to a boil and cook for 5 minutes. 2. Pack sterilized jars with the tomatoes and the hot liquid, leaving a ½ inch head space. Remove any air bubbles, clean the rim and adjust lids. 3. If omitting the lemon juice, process the jars for 45 minutes in a pressure canner at 10 pounds of pressure for a pressure canner with a weighted gauge or 11 pounds if the pressure canner has a dial gauge. 4. If using lemon juice, process the jars for 10 minutes in a boiling water bath..

Pickled Beets Makes 6 pint jars Ingredients 6 pounds red beets, washed 2¼ cups of white sugar 3 cups of white vinegar 2 onions, thinly sliced 1½ tablespoons mustard seeds 2 teaspoons kosher salt Water Directions 1. Place beets in a large sauce pan. Cover with cold water. Bring to a boil on high heat. Reduce heat to medium, and let simmer for about an hour until beets are tender. 2. Reserve 2 cups of the cooking water, and drain beets. Let them cool and remove the skins. Cut into quarters or thick slices as you prefer. 3. Place the beets in equal quantities in 6 pint jars. 4. In another saucepan, place reserved cooking water, onion, mustard seeds, sugar, salt, and vinegar. Bring to a boil, and boil until the flavors are well blended and sugar is dissolved. 5. Pour the boiling marinating liquid in equal amount over the beets in each jar. Tightly close the jars. 6. Let the jars sit in a water bath for 30 minutes and remove from bath.. 7. Let cool completely before storing.

Spicy Green Beans Makes 2 half-pints Ingredients ¼ teaspoon salt ¾ teaspoon allspice ¾ teaspoon cloves ¼ stick cinnamon ¼ piece mace 1 ½ teaspoons celery seed 2 cups cider vinegar, 5% acidity 1 cup sugar 2 pints green beans Directions 1. Tie the salt and the spices in thin cloth bag. Boil the vinegar, sugar, and spices for 15 minutes. Sterilize a quart jar for 15 minutes. Remove the jar from the water and pour in the vinegar mixture. Adjust the lid and set aside for 2 weeks. 2. Remove the spice bag. Cook fresh beans until tender but firm, and let cool. Heat the vinegar and add ½ cup of the bean liquid. Add the beans and simmer for 15 minutes. 3. Pack into sterile jars, being sure the vinegar covers the beans. Remove any air bubbles and adjust the jar lids. Process the jars for 10 minutes in a boiling water bath.

Bread And Butter Pickled Squash Makes 8 pints Ingredients 1 gallon sliced squash 5 medium onions, diced 2 green bell peppers, diced 4 ½ cups sugar ½ cup salt 5 cups white vinegar, 5% acidity 1 teaspoon ground mustard 1 teaspoon celery seed 1 ½ teaspoons turmeric 20 whole cloves, in a spice bag Directions 1. Cut the squash into ¼ inch slices and combine with the peppers and onions. Stir in ½ cup of the salt and let this sit for 3 hours and then drain. 2. In a pot, mix the vinegar with the sugar and spices and bring this to a boil. Remove the spice bag. 3. Pack the squash, peppers, and onions into sterile jars. Cover with the boiling vinegar solution and then adjust the lids. Process in boiling water bath for 10 minutes.

Pickled Brussels Sprouts Makes 5 pints Ingredients 2 pounds Brussels sprouts, trimmed and cut in half 5 cloves garlic, divided 1 ¼ teaspoons red pepper flakes 5 cups water 5 cups white vinegar 7 tablespoons pickling salt Directions 1. Soak the Brussels sprouts in a large bowl filled with lightly salted water for about 15 minutes and then drain well. Distribute the Brussels sprouts evenly between the sterilized jars, filling to about ¾ inch from the top. Place 1 garlic clove and ¼ teaspoon of the red pepper flakes in each jar. 2. Bring the water, vinegar, and pickling salt to a boil in a large pot, and boil for 5 minutes. Pour this mixture into the jars, leaving a ¼ inch of head space. Wipe the jar rims and adjust the jar lids. Process the jars for 10 minutes in a boiling water bath.

Bread And Butter Pickles Makes 7 pints Ingredients 4 quarts cucumbers, sliced 1 ½ cups onions, sliced 2 large garlic cloves 1/3 quart ice, crushed 4 ½ cups sugar 1 ½ teaspoons turmeric 1 ½ teaspoons celery seed 2 tablespoons mustard seed 3 cups white vinegar Directions 1. In a large bowl, mix the cucumber slices, onions, and garlic. Stir in the ice and the salt and let it stand for 3 hours. Drain thoroughly and then remove the garlic cloves. 2. Combine the sugar, spices, and vinegar in a large pot and bring this mixture to a boil. Add the drained cucumbers and onion slices and cook for 5 minutes. 3. Pack the hot pickles loosely into sterilized pint jars and pour the liquid over them, to ½ inch of the top and adjust the jar lids. Process these in a boiling water bath for 5 minutes.

Crunchy Dill Pickles Makes 7 pints Ingredients 8 pounds of 3-4 inch pickling cucumbers 2 gallons water 1 ¼ cups pickling salt 1 ½ quarts white vinegar ¼ cup sugar 2 quarts water and more for soaking 2 tablespoons whole mixed pickling spice 2 teaspoons whole mustard seed per pint jar 1 ½ teaspoons dill seed per pint jar Directions 1. In a large bowl or stock pot, add ¾ cup of the salt to the water and soak the cucumbers in this mixture for 12 hours, and then drain. The water should cover the cucumbers. 2. Combine the vinegar, ½ cup of the salt, sugar, and 2 quarts of water in a large pot. Tie the pickling spices in a cheesecloth and add it to the brine. Bring this mixture to a boil. 3. Fill sterilized jars with the drained cucumbers. Add 1 teaspoon of the mustard seed and 1 teaspoon of the dill seed to each jar. 4. Pour the hot liquid into the jars, leaving a ½ inch head space. Clean the jar rims and add the lids to the jars. Process these in a boiling water bath for 20 minutes.

Plum Tomato Chutney Makes 6 half-pints Ingredients 4 tomatoes, chopped 6 plums, seeded and chopped 2 green chilies, chopped 4 tablespoons fresh ginger, grated 1 teaspoon lemon zest Juice of 1 lemon 2 bay leaves Pinch of salt ½ cup plus 2 tablespoons brown sugar 2 teaspoons vinegar Pinch black pepper 4 teaspoons vegetable oil Directions 1. Heat the oil in a deep saucepan. Add the bay leaves, ginger and green chilies, and stir. Add the tomatoes, plums. Add the salt, zest, lemon juice and vinegar. Stir in the sugar and pepper, cover, and cook for 3 minutes. 2. Spoon the chutney into sterilized jars, leaving a ½ inch headspace. Wipe the edge of the jar rim clean and add the lid. Process these in a boiling water bath for 10 minutes.

Curried Apple Chutney Makes 10 pints Ingredients 2 quarts apples, peeled, cored and chopped 2 pounds raisins 4 cups brown sugar 1 cup onion, chopped 1 cup sweet pepper, chopped 3 tablespoons mustard seed 2 tablespoons ground ginger 2 teaspoons allspice 2 teaspoons curry powder 2 teaspoons salt 2 hot red peppers, chopped 1 clove garlic, minced 4 cups vinegar Directions 1. In a large saucepan, mix all of the ingredients together. Bring to a boil and simmer for 1 hour. 2. Spoon the chutney into sterilized jars, leaving a ½ inch headspace. Wipe the jars’ edge rim clean and add the lid. Process jars in a water bath for 10 minutes.

Applesauce Makes 1 quart Ingredients 3 pounds of cooking apples such as McIntosh, Cortland, Bramley 2 tablespoons white sugar (optional) 2 teaspoons of ground cinnamon (optional) Water Directions 1. Peel, core, and then quarter the apples, put into large pot, cook until soft. 2. Puree the apples, and then put the mixture back into the pan and bring to a boil. Add sugar or cinnamon if desired. 3. Place into jars while boiling. 4. Let the jars sit in a water bath for about 20 minutes. 5. Let cool completely before storing.

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APPENDIX

Cooking Conversion Charts 1. Measuring Equivalent Chart Type Weight

Imperial 1 dry ounce 1 pound Volume 1 teaspoon 1 dessert spoon 1 tablespoon 1 Australian tablespoon 1 fluid ounce 1 cup

Length

1 cup 1 pint 1 quart 1 gallon 1 inch

Numbers are rounded to the closest equivalent

Imperial

Metric 28g 16 dry ounces 0.45 kg 5 ml 2 teaspoons 10 ml 3 teaspoons 15 ml 4 teaspoons 20 ml 2 tablespoons 16 tablespoons 8 fluid ounces 2 cups 2 pints 4 quarts

30 ml 240 ml 240 ml 470 ml 0.95 l 3.8 l 2.54 cm

2. Oven Temperature Equivalent Chart Fahrenheit (°F) 220 225 250 275 300 325 350 375 400 425 450 475 500

Celsius (°C)

Gas Mark

104 107 121 135 149 163 177 191 204 218 232 246 260

¼ ½ 1 2 3 4 5 6 7 8 9

* Celsius (°C) = T (°F)-32] * 5/9 ** Fahrenheit (°F) = T (°C) * 9/5 + 32 *** Numbers are rounded to the closest equivalent

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