As the weather cools, we’re spoiled for choice as the season’s bumper crop of fruits and vegetables offers up a tantalizing and delicious range of bold flavors and textures. These recipes will inspire you to make the most of the season in creative ways.
Savory Pumpkin Muffins
MAKES 8 MUFFINS
These muffins deliver a potent double dose of pumpkin by utilizing both pumpkin purée and pumpkin seeds.
1 cup (250 mL) almond flour
2 Tbsp (30 mL) coconut flour
1 1/2 tsp (7 mL) baking powder
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) ground black pepper
1/4 cup (60 mL) raw pumpkin seeds, divided
3 large eggs
1 cup (250 mL) pumpkin purée
2 tsp (10 mL) chopped fresh rosemary leaves
1 tsp (5 mL) chopped fresh thyme leaves
2 tsp (10 mL) chopped fresh sage leaves
1 1/2 Tbsp (22 mL) finely grated Parmesan cheese
Preheat oven to 350 F (180 C). Lightly grease 8 cups of a muffin tin with coconut oil. Set aside.
In medium bowl, whisk together almond flour, coconut flour, baking powder, salt, pepper, and 3 Tbsp (45 mL) pumpkin seeds.
In another medium bowl, whisk together eggs, pumpkin purée, rosemary, thyme, and sage. Stir in dry ingredients until fully incorporated. Divide batter among prepared muffin cups and sprinkle tops of muffins with remaining pumpkin seeds and Parmesan cheese.
Bake until wooden skewer inserted into a muffin comes out clean, about 30 minutes. Let muffins cool in pan for a couple of minutes before transferring to cooling rack to cool completely.
Each muffin contains: 162 calories; 9 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 4 g fiber); 192 mg sodium
Coleslaw Stuffed Sweet Potatoes
This colorful recipe makes a great lunch or cozy light dinner.
1 Tbsp (15 mL) apple cider vinegar
1 Tbsp (15 mL) Dijon mustard
2 Tbsp (30 mL) tahini
1 tsp (5 mL) honey
1/2 tsp (2 mL) sea salt, divided
1 medium carrot, grated
1 1/2 cups (350 mL) finely shredded red cabbage
1/2 crunchy pear, grated
2 medium-sized sweet potatoes
2 Tbsp (30 mL) grapeseed oil or avocado oil, divided
2 medium beetroots, peeled
2 Tbsp (30 mL) raw sunflower seeds
1 garlic clove, minced
1/2 Tbsp (7 mL) lemon juice
3 Tbsp (45 mL) olive oil
1 green onion, thinly sliced
Preheat oven to 400 F (200 C).
In medium bowl, whisk together apple cider vinegar, mustard, tahini, honey, and 1/4 tsp (1 mL) salt until well combined. Add grated carrot, red cabbage, and pear. Toss to coat in sauce. Refrigerate while preparing rest of the dish.
Slice each sweet potato in half lengthwise and place, cut side up, on one side of large baking tray. Drizzle with half the grapeseed oil. Chop beets into large cubes and place on other side of baking tray in single layer. Toss with remaining grapeseed oil before placing tray in oven, letting beets and sweet potato roast.
After 20 to 30 minutes, beets should be fork tender. Transfer to food processor fitted with steel blade attachment. Let cool for 10 minutes.
Return sweet potatoes back to oven until a knife easily pierces through flesh, about another 10 to 15 minutes. Cooking time will vary depending on size of sweet potatoes. Set aside.
In food processor, along with beets, add sunflower seeds, minced garlic, lemon juice, olive oil, and remaining 1/4 tsp (1 mL) salt. Pulse until a chunky pesto forms. If too thick, add some water, 1 Tbsp (15 mL) at a time, until desired consistency is reached.
Transfer sweet potatoes to plates or a platter. Top each half with coleslaw and dollop with beet pesto. Garnish with green onions and serve.
Each serving contains: 333 calories; 5 g protein; 23 g total fat (3 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 469 mg sodium
Cranberry and Chicken Weeknight One-pan Bake
This is the ultimate all-in-one-pan weeknight chicken dinner. Serve with potatoes, rice, or quinoa.
1/4 cup (60 mL) grapeseed oil
1 orange, zested and juiced
1/2 tsp (2 mL) salt
1 Tbsp (15 mL) fennel seeds
1 1/2 Tbsp (22 mL) Dijon mustard
2 Tbsp (30 mL) honey
1 tsp (5 mL) chopped fresh rosemary leaves
1 medium fennel bulb, trimmed and fronds reserved
2 cups (500 mL) Brussels sprouts, trimmed and cut in half if large
6 chicken thighs, skin on, bone in
1 cup (250 mL) fresh or frozen cranberries
In large bowl, whisk together oil, orange zest and juice, salt, fennel seeds, mustard, honey, and rosemary.
Cut fennel bulbs into quarters and then cut each quarter lengthwise into 3 wedges. Place in large bowl with marinade along with Brussels sprouts, chicken, and cranberries. Toss together well. Tip into 9 x 13 in (23 x 33 cm) baking dish or small rimmed baking tray. Arrange chicken so it sits on top of vegetables and allow to marinate while oven preheats.
Preheat oven to 400 F (200 C).
Roast until chicken is cooked through and skin is deep golden brown and crispy, about 45 to 50 minutes. Garnish with reserved fennel fronds and serve while warm.
Each serving contains: 267 calories; 12 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 15 g total carbohydrates (8 g sugars, 4 g fiber); 349 mg sodium