Fall brings a bounty of nutritious, seasonal ingredients that are perfect for incorporating into meal prep. Here are three standout options:
1. Butternut Squash
Butternut squash is a quintessential fall vegetable packed with vitamin A, vitamin C, and dietary fiber. Its natural sweetness and velvety texture make it incredibly versatile. Roast cubed butternut squash with olive oil, salt, and pepper for a simple side dish, or purée it into soups for a creamy, nutrient-dense base. You can also spiralize it into noodles for a lower-carb pasta alternative. Prepping butternut squash in advance—whether roasted, steamed, or mashed—makes it a quick addition to salads, grain bowls, or casseroles.
2. Brussels Sprouts
Brussels sprouts are a fall favorite loaded with antioxidants, vitamin K, and folate. These mini cabbages roast beautifully, developing a caramelized, nutty flavor that pairs well with a drizzle of balsamic glaze or a sprinkle of Parmesan. Shredded Brussels sprouts can also serve as a crunchy base for salads or slaws. Prep them by halving or shredding ahead of time to save effort on busy weeknights. Their robust texture makes them a fantastic choice for reheating without losing their appeal.
3. Apples
Apples are a classic fall fruit, high in fiber and vitamin C. They can be used in both sweet and savory dishes, making them a meal prep powerhouse. Slice apples for a quick snack, bake them with cinnamon for a healthy dessert, or dice them into salads for a refreshing crunch. Apples also pair wonderfully with roasted meats like pork or chicken, adding a touch of natural sweetness.
By incorporating these ingredients into your fall meal prep, you’ll enjoy a deliciously seasonal menu that’s both nutritious and convenient.
Roasted Brussels Sprouts and Apples Recipe
Serves 4
Ingredients:
- 1 lb Brussels sprouts, trimmed and halved (about 4 cups)
- 2 medium apples, cored and cut into 1/2-inch wedges (about 2 cups)
- 1/2 medium red onion, thinly sliced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- 1 tsp honey (optional)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup toasted pecans (optional)
Instructions:
- Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- In a large mixing bowl, combine the Brussels sprouts (trimmed and halved) and apples (cut into 1/2-inch wedges).
- Add the sliced red onion to the bowl.
- In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, honey (if using), salt, and pepper.
- Pour the dressing over the Brussels sprouts, apples, and onions. Toss well to coat evenly.
- Spread the mixture in a single layer on the prepared baking sheet.
- Roast in the preheated oven for 25-30 minutes, stirring halfway through, until the Brussels sprouts are golden and tender and the apples are softened.
- Transfer to a serving dish and sprinkle with toasted pecans, if desired. Serve warm.
Estimated Nutrition Information (Per Serving):
- Calories: 170
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 160mg
- Total Carbohydrates: 24g
- Dietary Fiber: 5g
- Sugars: 12g
- Protein: 3g