16 Nov 2024

Seasonal Ingredients for Fall Meal Prep: Nutritious and Easy Options

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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:

  1. Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
  2. In a large mixing bowl, combine the Brussels sprouts (trimmed and halved) and apples (cut into 1/2-inch wedges).
  3. Add the sliced red onion to the bowl.
  4. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, honey (if using), salt, and pepper.
  5. Pour the dressing over the Brussels sprouts, apples, and onions. Toss well to coat evenly.
  6. Spread the mixture in a single layer on the prepared baking sheet.
  7. 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.
  8. 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
2 Oct 2024

Pumpkin: The Star of Fall Cuisine

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Pumpkin has long been synonymous with autumn, and it’s easy to see why. As the weather cools and leaves turn vibrant shades of red and gold, pumpkins take center stage, both as a decoration and as a key ingredient in the season’s most beloved dishes. Known for its slightly sweet and earthy flavor, pumpkin lends itself to a variety of culinary applications, from savory soups and risottos to classic pies and sweet treats. Packed with nutrients like beta-carotene, fiber, and vitamin C, it not only enhances the flavors of fall but also contributes to a nutritious diet.

One of the best things about cooking with pumpkin is its versatility. Its soft, tender flesh can be puréed for silky soups, cubed for hearty roasts, or incorporated into rich, creamy risottos. Pumpkin pairs beautifully with traditional fall spices such as cinnamon, nutmeg, and cloves, but it also shines when balanced with savory ingredients like sage, thyme, and garlic. Whether it’s featured in a comforting stew or a delicate pasta dish, pumpkin has an unmatched ability to bring warmth and depth to a meal.

Pumpkin’s rise in fall cuisine is also linked to its cultural significance. From pumpkin-spiced lattes to the festive jack-o’-lanterns adorning front porches, the pumpkin has become an autumn icon. But beyond the commercial trend, there’s something timeless about cooking with pumpkin, especially when it’s freshly harvested. This seasonal bounty invites chefs and home cooks alike to get creative, transforming simple ingredients into dishes that capture the essence of fall.

 

Pumpkin and Sage Risotto

Instructions
1. Heat the vegetable broth in a pot and keep it warm.
2. In a large pan, heat olive oil and 1 tbsp butter over medium heat. Add the onion and garlic, sautéing until softened, about 3-4 minutes.
3. Add the Arborio rice, stirring constantly for 1-2 minutes to toast the grains. Pour in the white wine (if using) and stir until it is absorbed.
4. Begin adding the warm broth one ladle at a time, stirring continuously. Allow each ladleful of broth to be absorbed before adding more.
5. After about 10 minutes of cooking, stir in the diced pumpkin and continue adding broth, cooking until the rice and pumpkin are both tender (about another 10 minutes).
6. Once the rice is cooked through and creamy, remove from heat. Stir in the remaining butter, Parmesan cheese, sage, and nutmeg (if using)—season with salt and pepper to taste.
7. Serve immediately, garnished with pumpkin seeds for added crunch if desired.

 

11 Aug 2024

Garden Fresh Summer Produce Recipe- Corn, Cherry Tomatoes, Lemon, Garlic with Dill Fettuccini & Dungenss Crab

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The Summer Fettuccini with Corn, Cherry Tomatoes, and Dill celebrates fresh, seasonal ingredients that thrive in the warm months. This dish draws inspiration from the rich culinary traditions of Mediterranean cuisine, where simple, high-quality ingredients are the stars of the plate. The combination of sweet corn, juicy cherry tomatoes, and fragrant herbs like dill and parsley is a reflection of the season’s bounty, bringing together flavors that are as vibrant as they are harmonious. In this dish, the fettuccini serves as a delicate canvas, allowing the freshness of the vegetables and herbs to truly shine.

Historically, pasta dishes like this one have been staples in regions where the Mediterranean diet prevails, a diet that has been praised for its health benefits and emphasis on whole foods. In many Italian villages, the end of summer is marked by communal meals featuring the last harvest of the season’s tomatoes, corn, and herbs. This particular dish, while simple, carries with it a sense of tradition and community, where the ingredients are sourced from local gardens and farmers’ markets, ensuring that each bite is packed with the freshness and nutrition that only seasonal produce can offer.

The seasonality of this dish is its defining feature, making it a perfect choice for those looking to eat in harmony with nature’s cycles. Corn, at its peak during the summer months, brings a natural sweetness that pairs beautifully with the acidity of the cherry tomatoes and the aromatic herbs. The addition of dill and parsley not only enhances the flavor but also provides a boost of antioxidants and essential vitamins, making this dish not only delicious but also nourishing. As a certified nutrition and wellness consultant, I believe in the power of seasonal eating, and this Summer Fettuccini is a perfect example of how embracing the seasons can lead to meals that are both healthy and satisfying.

Corn, Cherry Tomatoes, Lemon, Garlic with Dill Fettuccini & Dungeness Crab

Serves 2

Ingredients:

• Fettuccini: 6 oz
• Olive oil: 2 tablespoons
• Garlic: 2 cloves, minced
• Fresh corn: 1 ear (about 1 cup kernels)
• Cherry tomatoes: 1 cup, halved
• Fresh dill: 2 tablespoons, chopped
• Fresh parsley: 2 tablespoons, chopped
• Lemon zest: 1 teaspoon
• Lemon juice: 1 tablespoon
• Parmesan cheese: ¼ cup, grated
• Salt: ½ teaspoon (or to taste)
• Black pepper: ¼ teaspoon (or to taste)
• Red pepper flakes: 1/8 teaspoon (optional, for a bit of heat)

Instructions:

1. Cook the Fettuccini:
Bring a large pot of salted water to a boil. Add the fettuccini and cook according to the package instructions until al dente. Reserve ½ cup of pasta water, then drain the pasta.

2. Prepare the Vegetables:
While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the minced garlic and sauté until fragrant, about 1 minute.
Add the corn kernels and cook for 3-4 minutes, until they start to soften.
Add the cherry tomatoes and cook for another 2 minutes until they just begin to soften but still hold their shape.

3. Combine and Finish:
Add the cooked fettuccini to the skillet with the vegetables.
Stir in the remaining 1 tablespoon of olive oil, lemon zest, lemon juice, dill, parsley, Parmesan cheese, salt, black pepper, and red pepper flakes (if using).
Toss everything together, adding reserved pasta water a little at a time until the sauce reaches your desired consistency.

4. Serve:
Divide the pasta between two plates, and garnish with extra dill, parsley, and a sprinkle of Parmesan cheese if desired.
Serve immediately.

Nutritional Information (per serving):
Calories: Approximately 450 kcal
Protein:13g
Carbohydrates:58g
Fat:18g
Fiber: 4g
Sugar:6g
Sodium:450mg

 

6 Apr 2024

Celebrating Spring’s Bounty: Asparagus and Vegetable Stir-Fry

by | posted in: Seasonal Featured Recipes | 0

As the chill of winter gives way to the warmth of spring, nature awakens with a burst of color and vitality. One of the first vegetables to emerge from the thawing ground is asparagus, heralding the start of a new season. Asparagus is not only a delicious addition to meals but also a nutritional powerhouse, packed with vitamins, minerals, and antioxidants that are beneficial for health.

Asparagus is renowned for its high content of vitamin K, which plays a crucial role in blood clotting and bone health. It also contains vitamin A, important for vision and immune function, as well as vitamin C, an antioxidant that supports skin health and boosts immunity. Additionally, asparagus is a good source of folate, essential for cell division and DNA synthesis, making it particularly important for pregnant women.

Enjoying asparagus during its peak season not only ensures the freshest and most flavorful taste but also maximizes its nutritional benefits. The tender spears are at their prime, offering a crisp texture and delicate flavor that is perfect for springtime dishes. This Asparagus and Vegetable Stir-Fry celebrates the arrival of spring with a colorful medley of seasonal vegetables, providing a nutritious and flavorful meal that nourishes the body and delights the senses.

Asparagus and Vegetable Stir-Fry

Serves 4

Ingredients:

– 1 lb (450g) asparagus, trimmed and cut into 2-inch pieces

– 1 red bell pepper, thinly sliced

– 1 yellow bell pepper, thinly sliced

– 1 small broccoli crown, cut into small florets

– 1 small zucchini, halved lengthwise and sliced

– 1 tablespoon olive oil

– 2 cloves garlic, minced

– 1 teaspoon ginger, minced

– 1/4 cup soy sauce (or tamari for gluten-free)

– 2 tablespoons hoisin sauce

– 1 tablespoon rice vinegar

– 1 tablespoon sesame oil

– 1 teaspoon honey or maple syrup

– Salt and pepper, to taste

– Optional toppings: sesame seeds, chopped green onions

 

Instructions:

1. In a small bowl, mix together the soy sauce, hoisin sauce, rice vinegar, sesame oil, and honey or maple syrup. Set aside.

2. Heat olive oil in a large pan or wok over medium-high heat. Add garlic and ginger, and sauté for 30 seconds, or until fragrant.

3. Add the bell peppers, broccoli, and zucchini to the pan. Stir-fry for about 5-7 minutes, or until the vegetables start to soften.

4. Add the asparagus to the pan and continue to stir-fry for another 3-4 minutes, or until all the vegetables are tender-crisp.

5. Pour the sauce over the vegetables and toss everything together until well coated. Cook for an additional 1-2 minutes to heat the sauce through.

6. Season with salt and pepper to taste.

7. Serve the stir-fry hot, topped with sesame seeds and chopped green onions if desired.

 

This stir-fry is a delicious way to enjoy seasonal vegetables and can be served as a main dish with rice or noodles, or as a side dish to complement a larger meal.