Making healthy choices can be difficult when you’re getting back into a busy fall routine. To help keep you on track, Dr. Joey Shulman has shared some of her favourite fall recipes that are both healthy and delicious. Here are 7 different dishes you can try this fall that both you and your family will love! You can also check out the video below with Joey’s quick tips to staying healthy this fall.
Roasted cauliflower and chickpeas
Serves 4 as side dish
- 1 head cauliflower, washed and cut into florets
- 1 19-ounce can chickpeas, rinsed and drained
- 2 garlic cloves, crushed
- 2 tsp cumin seed
- 3 tbsp olive oil
- 1 pinch salt
Preheat oven to 400 F.
Toss garlic, cumin, olive oil and salt and mix in cauliflower and chickpeas.
Roast in oven until browned on top, approximately 40 minutes.
Autumn chicken stew
- 5 tsp extra-virgin olive oil, divided
- 1 lb chicken tenders, cut into bite-size pieces
- 1 large onion, chopped
- 4 medium parsnips, peeled and chopped
- 2 medium carrots, peeled and chopped
- 2 tsp chopped fresh rosemary or 1/2 tsp dried
- 1/2 tsp salt
- 1/4 tsp freshly ground pepper
- 4 cups reduced-sodium chicken broth
- 2 granny smith apples, peeled and chopped
- 2 tsp cider vinegar
In a large pot, heat two teaspoons of oil over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons of olive oil to the pot.
Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes.
Pour in broth and add apples; bringing to a simmer over high heat. Reduce heat to maintain simmer and cook, stirring often, until the vegetables are tender, approximately 8 to 10 minutes.
Return the chicken to the pot and stir in cider vinegar.
Spiced carrot and zucchini quinoa
- 4 cups water
- 2 cups quinoa, rinsed well, drained
- 2 tbsp dried currants
- 1/2 teaspoon salt
- 1/4 cup extra-virgin olive oil
- 2 medium carrots, peeled, cut into small cubes
- 2 medium zucchini, trimmed, cut into small cubes
- 1 tbsp sweet paprika
- 1 tsp ground cinnamon
- 1/2 cup chopped fresh cilantro
Combine water, quinoa and currants in heavy large saucepan. Bring to boil over medium-high heat. Reduce heat to medium-low, cover, and simmer until water is absorbed and quinoa is tender, about 20 minutes.
Meanwhile, heat olive oil in heavy large skillet over medium heat. Add carrots and sauté until tender, about 5 minutes. Add zucchini and sauté until tender, about 3 minutes.
Mix in paprika and cinnamon. Add quinoa to skillet and toss to blend. Season with salt and pepper.
Transfer to baking dish and serve warm or chilled.
Chicken kale soup
- 2 tbsp olive oil
- ½ medium onion, minced
- 1 pound chicken breast, cut into small pieces
- ½ cup small chopped carrots
- ½ tsp garlic powder
- 2 tbsp low-sodium soy sauce
- 4 cups chicken broth
- 2 cups baby kale
- Salt and pepper to taste
In a medium sized pot on medium heat, add olive oil and onions. Cook onions until translucent.
Add in chicken and cook until brown (approximately 3-5 minutes). Please note, for a vegetarian option, substitute chicken with 1/2 cup of firm tofu, sliced into cubes.
Add in carrots, garlic powder and soy sauce, and cook for approximately 5 minutes while stirring.
Add in chicken stock, turn to high and allow to boil. Once boiling, reduce heat to low and simmer for approximately 15 minutes.
Add baby kale and cook for 3 minutes until kale becomes tender. Add salt and pepper to taste.
Serve hot and enjoy.
Carrot apple ginger soup
- 1 lb carrots, cut into 1-inch pieces
- 1/2 lb parsnips, cut into 1-inch pieces
- 1 lb apples peeled, cut into 1-inch pieces
- 3 tbsp olive oil
- 1/2 tsp sea salt, more to taste
- 1/2 tsp black pepper, more to taste
- 4 cups vegetable broth
- 1 cup water
- 1 tbsp grated fresh ginger, more to taste
Preheat oven to 400 F.
Combine carrots, parsnips, apples, olive oil, salt and pepper. Toss well to coat. Spread in a single layer on a rimmed baking sheet. Roast for 12 to 15 minutes until soft and browned.
Transfer to a large saucepan and cover with broth and water. Bring to a boil then reduce to a simmer. Stir in ginger and cook for 8 to 10 minutes longer.
Remove from heat and cool slightly.
Blend until smooth using a regular blender or an immersion blender.
Season to taste with salt and pepper.
Tomato and zucchini parmesan bake
- 1 small white onion
- 2 ripe tomatoes; Roma or plum tomatoes works best; sliced into rounds (1/4″ thick)
- 1 zucchini; sliced into rounds (1/4″ thick)
- 1 tbsp oil
- 1/4 cup freshly grated Parmesan cheese
- 2 tbsp whole wheat breadcrumbs
- 1 tsp oregano
- 1 tsp garlic powder
- 1/2 tsp sea salt
Coarsely chop the onion then saute in 1/2 teaspoon oil until slightly golden.
In a baking dish, layer bottom with sauteed onions, top with zucchini rounds alternated with tomato rounds.
Mix Parmesan cheese with bread crumbs, garlic powder and salt. Sprinkle over veggie mixture.
Bake at 350 F for 30 minutes or until topping is golden.
Chopped apple and goat’s cheese salad
- 4 granny smith apples, cut into small cubes
- 2 oz baby spinach
- 2 large heads of Belgian endive, thinly sliced crosswise
- 1 1/2 cups coarsely chopped walnuts, toasted
- 1/2 cup of goat’s cheese, crumbled
- 3 tbsp pomegranate molasses
- 2 tbsp red wine vinegar
- 1 heaping tbsp Dijon mustard
- 1 1/2 tbsp honey
- 2/3 cup extra-virgin olive oil
Whisk together the pomegranate molasses, vinegar, mustard and honey in a medium bowl. Season with salt and pepper.
Slowly whisk in the olive oil until emulsified. The dressing can be made two days in advance and stored in a container with a tight-fitting lid in the refrigerator.
Combine the apples, spinach, endive, walnuts, and goats cheese in a large bowl.
Add the vinaigrette and toss to coat. Season with salt and pepper to taste.
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