RECIPES: 5 Fall Must-Eat Foods

Oven Roasted Cauliflower, Brussels Sprouts or Broccoli

6 cups small, bite-size fresh cauliflower or broccoli florets or 1½ to 1¾ pounds fresh Brussels

Sprouts, brown ends trimmed and yellow leaves removed

2 to 3 tablespoons extra virgin olive oil

½ teaspoon salt

¼ teaspoon ground black pepper

2 garlic cloves, finely minced, optional*

¾ teaspoon crushed red pepper, optional*

 

Preheat to 425°F. Combine broccoli, cauliflower or Brussels sprouts in a large bowl with olive oil, salt and pepper. Toss well to coat all pieces. Coat a shallow rimmed baking pan (10x15x1-inch jelly roll pan) with cooking spray and arrange vegetables in single layer.  Stir vegetables occasionally during cooking time. For broccoli or cauliflower, roast 20 to 25 minutes or until slightly tender and beginning to brown but not burned. For Brussels sprouts, roast 25 to 30 minutes or until sprouts are tender inside and slightly crispy on the outside.  Serve immediately.

 

*For additional flavor kick, add garlic and crushed red pepper along with salt and pepper.

Makes 4 to 6 servings.

Recipe created by Kim Galeaz, RDN CD    Registered Dietitian Nutritionist, Certified Dietitian

 

Oven Roasted Sweet Potato Wedges

3 large sweet potatoes

2-3 tablespoons extra virgin olive oil

1 tablespoon Italian seasoning or any dried savory herb/spice mixture

¼ teaspoon salt

¼ teaspoon pepper

 

Preheat to 425°F. Cut potatoes into 1-inch thick wedge slices. Toss wedges in a large bowl with olive oil, salt, pepper and desired seasonings. Coat a shallow rimmed baking pan (10x15x1-inch jelly roll pan or larger) with cooking spray and spread potato wedges in single layer.  Stir vegetables occasionally during cooking time. Roast 30 – 40 minutes or until potatoes are tender but not mushy. Serve immediately.

Makes about 8 servings.

Recipe created by Kim Galeaz, RDN CD    Registered Dietitian Nutritionist, Certified Dietitian

 

Zesty Pear Salsa

6 firm yet ripe pears, unpeeled, cored and diced (roughly 5 cups diced, mixture of Bosc, Bartlett, Anjou)

¾ cup finely diced red onion

½ cup finely diced red bell pepper

1 tablespoon finely minced garlic

2 jalapeno peppers, seeded and finely minced

½ -3/4 cup finely chopped cilantro

1/3 cup freshly squeezed lime juice

2 teaspoons finely minced lime zest (from 1 large lime)

1 ½ tablespoons honey

½ teaspoon kosher salt

¼ teaspoon ground black pepper

¾ to 1 teaspoon ground cumin

 

In a large bowl, combine pears, onion, bell pepper, garlic, jalapeno pepper and cilantro. Stir well. In a smaller bowl, whish remaining ingredients together until thoroughly blended. Pour over pear mixture and toss lightly to blend. Refrigerate leftovers in tightly covered container.

Makes about 5 cups salsa. (15 servings of 1/3 cup each)

Recipe created by Kim Galeaz, RDN CD    Registered Dietitian Nutritionist, Certified Dietitian

 

Spiced Pumpkin Cheesecake Dip

 

1 package (8 oz.) 1/3-less fat cream cheese

1 can (15 oz.) pure pumpkin

½ cup firmly packed brown sugar

1½ teaspoons pumpkin pie spice

Apples, pears and Asian pears, cut into thick slices

(Or cinnamon graham crackers, gingersnaps, vanilla wafers, shortbread cookies)

 

Combine cream cheese, pumpkin, brown sugar and pumpkin pie spice in a food processor until thoroughly blended. Chill at least one hour before serving. Serve with slices of fresh pears, apples and Asian pears.

Makes about 2¾ cups dip (11 servings of ¼-cup each)

Recipe created by Kim Galeaz, RDN CD    Registered Dietitian Nutritionist, Certified Dietitian



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