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AUTUMN COUSCOUS SALAD Submitted by Lorrie P.

Total time Serves


30 minutes 6 people

1. Bring water to boil in a medium size saucepan, add


INGREDIENTS couscous and bring back to a boil then lower to medium
and cook until al dente, about 8 minutes. Drain in a
8 ounces Israeli or Pearl
couscous, about 1 cups colander, but do not rinse. Set aside in a mixing bowl to
1 tbsp olive oil cool.
1 shallot, diced, about 2 2. Heat olive oil in a large saut pan over medium high heat.
tablespoons Add the shallot and cook for 1 minute, stirring often. Add
1 fennel bulb, diced, about diced fennel and cook for another 5 minutes or until fennel
1 cup softens.
2 cups butternut 3. Add butternut squash, sage, cranberries, currants and
squash, peeled, seeded
and diced apple juice and cook for 15 minutes or until butternut
3 tbsp fresh sage, chopped squash has softened and almost all of the apple juice has
cup dried cranberries cooked down. Season with kosher salt and pepper. Transfer
cup dried currants the mixture to the bowl with the couscous, reserving about
1 cups apple juice, cup of the apple juice for the vinaigrette
reserving cup of the
cooked juice

cup canola oil

3 tbsp red wine vinegar

kosher salt and pepper

1 tbsp parsley, chopped


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ROASTED BUTTERNUT SQUASH SOUP
Submitted by Abiola A. - sourced from www.cookieandkate.com

Prep time Cook time Serves


10 minutes 55 minutes 4-6 people

1. Preheat the oven to 425F (220C) and line a rimmed baking


INGREDIENTS sheet with parchment paper. Place the butternut squash on
the pan and drizzle each half with just enough olive oil to
1 large butternut squash lightly coat the squash on the inside (about 1 tsp each). Rub
(about 3 pounds), halved the oil over the inside of the squash and sprinkle it with salt
vertically and seeded
and pepper.
1 tbsp olive oil, plus more
for drizzling 2. Turn the squash face down and roast until it is tender and
cup chopped shallot completely cooked through, about 45 to 50 minutes. Set
(about 1 large shallot bulb) the squash aside until its cool enough to handle, about 10
tsp salt minutes. Then use a large spoon to scoop the butternut
4 garlic cloves, pressed or squash flesh into a bowl and discard the tough skin.
minced
3. Meanwhile, in a medium skillet, warm 1 tablespoon olive
1 tsp maple syrup
oil over medium heat until shimmering. Add the chopped
tsp ground nutmeg
shallot and 1 tsp salt. Cook, stirring often, until the shallot
tsp ground cloves
has softened and is starting to turn golden on the edges,
1 tsp cinnamon
about 3 to 4 minutes. Add the garlic and cook until fragrant,
Freshly ground black
pepper, to taste about 30 seconds, stirring frequently.
Up to 4 cups (32 ounces) 4. Blend the cooked shallot and garlic, the butternut, maple
vegetable broth syrup, nutmeg, cloves, cinnamon, a few twists of freshly
1 tbsp butter, or cup ground black pepper, and 3 cups vegetable broth.
18% cream (substitute
olive oil for dairy free/ 5. If you would like to thin out your soup a bit more, add
vegan soup) the remaining cup of broth. Add 1 tbsp of butter, or
cup of cream, or olive oil, to taste, and blend well. Serve
immediately.


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ONE PAN CHICKEN WITH APPLES
Submitted by Bambi B. - sourced from www.iheartnaptime.net

They great thing about this recipe is that the meat, vegetables, and fruit are all cooked in the
same pan making cleanup easy. Not only is this dish easy, but it is also healthy!

Total time Serves


30 minutes 4-6 people

1. Heat the olive oil in a large, nonstick pan over medium high
INGREDIENTS heat, until hot and shimmering. Add the diced chicken,
teaspoon of salt, and pepper. Cook until lightly brown and
1 tbsp olive oil cooked through. Transfer chicken to a plated lined with
1 pound boneless, skinless paper towels.
chicken breasts, diced
2. Reduce the pan heat to medium low. Add chopped bacon
tsp salt, divided
and cook until crisp and brown. Reserve 1 tablespoons
tsp black pepper of bacon fat. Transfer bacon to the plate that the chicken
8 slices thick-cut bacon, is on using a slotted spoon.
chopped
3. Increase the heat back to medium high. Add broccoli,
3 cups broccoli florets
sweet potato, onion and teaspoon of salt. Cook until the
1 medium sweet potato,
vegetables are crisp-tender and the onion is translucent,
peeled and diced into 1/2
inch pieces stirring occasionally.
1 medium white onion, 4. Stir in the apples, garlic, thyme, and cinnamon. Cook 1
chopped minute, then pour in cup of the chicken stock. Bring to
2 granny smith apples, a boil and cook until the stock has evaporated. Add the
cored, and diced chicken and remaining cup chicken stock. Cooked until
2 cloves of garlic, minced heated through. Then add the bacon and serve warm.
tsp dried thyme
1 tsp ground cinnamon
1 cup chicken stock,
divided


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BLACK BEAN AND BUTTERNUT
SQUASH ENCHILADAS
Submitted by Katie E - sourced from www.minimalistbaker.com

Prep time Cook time Serves


20 minutes 55 minutes 4-6 people

INGREDIENTS

Enchiladas Sauce Toppings

3 cups (420 g) cubed 1 tbsp (15 ml) vegetable oil Red onion, diced
butternut squash
3 cloves garlic, minced Ripe avocado, sliced
1 tbsp (15 ml) vegetable oil
1 15-ounce (425 g) can Fresh cilantro, chopped
1/4 tsp sea salt and black tomato sauce
Toasted pumpkin seeds
pepper, divided
1 chipotle pepper
1 15-ounce (425 g) can
1 tsp adobo sauce
black beans, slightly
drained cup (120 ml) water

tsp ground cumin, 1 tbsp (12g) maple syrup


divided roasted butternut squash and 1/4 cup of the enchilada sauce. Stir to coat. Taste and
8 white or yellow corn adjust seasonings as needed. Set aside.
tortillas 7. Place tortillas directly on oven rack for 1 minute to heat through, and remove from oven.
8. Pour a bit of sauce into the bottom of 913-inch baking dish. Spread to coat.
9. Take one corn tortilla and lay it down in the dish. Fill with generous amount of squash-
bean filling (there should to be plenty for 8 tortillas). Then roll up tortilla. Place seam side
1. Preheat oven to 400F (200C) and position a rack in the middle of the oven.
down at one end of dish. Continue until all tortillas are filled and wrapped.
2. Add cubed butternut squash to a baking sheet and drizzle with 1 Tbsp oil and a pinch
10. Pour remaining sauce over the top of the enchiladas in a stripe down the middle. Use a
each salt and pepper. Bake for 15-20 minutes, or until all squash is fork tender. Set
spoon to distribute the sauce into the cracks.
aside to cool. Reduce oven heat to 350F (180C).
11. Bake at 350F for 15-20 minutes, or until warmed through. Top with desired toppings
3. Prepare sauce: heat large skillet over medium heat, add 1 tbsp oil and minced garlic.
and serve.
Stir frequently, until soft and slightly browned and translucent - about 4-5 minutes.
4. Remove pan from heat and add tomato sauce, diced chipotle pepper, 1 tsp adobo
sauce, and water. Return pan to low heat and let simmer for 5 minutes, covered (to

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5. Transfer sauce to a blender and blend well for a completely smooth sauce. Set aside. 
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6. Place same skillet used earlier back over medium heat and add black beans. Season
 



 
   
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with a little salt, pepper, cumin and stir. Once bubbling, remove from heat and add
ROASTED BRUSSELS SPROUTS WITH
CRISPY CAPERS AND CARROTS
Submitted by Andrew M. - sourced from www.myrecipes.com

Total time Serves


30 minutes 12 people

1. Preheat oven to 450F (230C)


INGREDIENTS
2. Combine Brussels sprouts, carrots, and 3 tablespoons oil in
a medium bowl, tossing to coat. Spread on large roasting
2 pounds Brussels sprouts,
trimmed and halved pan coated with cooking spray. Bake at 450F (230C) for
1 1/2 cups (1/4-inch) 15 minutes or until tender, stirring occasionally.
diagonally cut carrots
3. Heat remaining 1 tablespoon oil and butter in a small
1/4 cup extra-virgin olive
skillet over medium heat. Add capers; fry 3 minutes or until
oil
brown and crisp. With slotted spoon, transfer capers to
1 tablespoon butter
paper towels to drain. Set aside.
1/2 cup well-drained
capers 4. Combine Brussels sprout mixture and capers in medium
1 tablespoon chopped bowl. Sprinkle with parsley, salt, and pepper; toss gently
fresh flat-leaf parsley
to mix.
1/4 teaspoon salt

1/4 teaspoon freshly


ground black pepper


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SAGE & APPLE-STUFFED PORK CHOPS
Submitted by Jessica C. - sourced from www.epicure.com

Prep time Cook time Serves


10 minutes 10-15 minutes 4 people

1. Add butter and apple to Fry Pan and saut over medium-
INGREDIENTS high heat until apple is soft and browned. Add Sage &
1 tbsp (15 ml) butter Apple Stuffing Seasoning, bread, Black Pepper, and Chicken
1 apple, cored and Bouillon. Heat thoroughly.
chopped 2. Slice each pork chop along one side to create a pocket. Stuff
1 tbsp (15 ml) Sage & bread mixture into pocket.
Apple Stuffing Seasoning
3. Return pan to stove; add oil and sear pork chops on both
1 cup (250 ml) toasted
sides for 35 minutes. Reduce heat to medium-low and
and cubed whole-grain
bread cook for an additional 58 minutes.
Black Pepper to taste 4. Serving Suggestion: Serve with steamed Brussels sprouts
cup (60 ml) chicken and mashed potatoes.
broth

4 (4 oz/ 120 g) boneless


pork chops

2 tsp (10 ml) extra-virgin


olive oil


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SPAGHETTI SQUASH PEPPERONI PIZZA BOATS
Submitted by Alicia F. - sourced from www.delish.com

Prep time Cook time Serves


15 minutes 40 minutes 4 people

1. Preheat oven to 400F (210C). Place spaghetti squash on


INGREDIENTS a plate and microwave 5 minutes. Halve each lengthwise
and remove any seeds (be careful of hot steam!). Transfer
2 whole spaghetti squash
to a parchment-lined baking sheet, drizzle with olive oil.
Extra-virgin olive oil, for
drizzling 2. Bake, cut-side down, for 30 minutes. Remove from oven
1 cup chopped pepperoni and heat broiler.
2 cups low-sodium 3. Meanwhile, in a small skillet over medium heat, crisp
marinara sauce pepperoni, stirring occasionally. Transfer to a plate.
2 cups shredded 4. Loosen spaghetti strands using a fork. Add cup
mozzarella
marinara, cup mozzarella, and cup crispy pepperoni
cup chopped parsley
to each baked squash half. Mix filling with a fork and top
with cup more mozzarella and parsley. Return to baking
sheet.
5. Broil until cheese is melted and golden, 4 to 5 minutes.
Serve immediately.


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HARVEST BOWLS
Submitted by Amna C. - sourced from www.delish.com

Prep time Cook time Serves


20 minutes 40 minutes 4 people

INGREDIENTS 1. Preheat oven to 425F (220C). On a large, parchment


Bowls lined baking sheet, mix Brussels sprouts, sweet potato and
1 lb. Brussels sprouts, red onion with 1 tbsp olive oil. Season pepper and thyme.
trimmed and halved
Bake until vegetables are tender, 25-30 minutes.
1 red onion, sliced
2. Meanwhile, make the dressing. In a large bowl, whisk
1 sweet potato, cut into
cider, vinegar, olive oil, shallot, mustard and honey until
small cubes
smooth and combined. Season with pepper.
2 tbsp. olive oil, divided
3. In a medium bowl, mix kale with cranberries and almonds.
1 tsp dried thyme
Add 1/3 cup prepared dressing to the salad and toss.
Freshly ground black
pepper 4. Assemble bowls: mix rice with roasted vegetables, salad,
2 cup sliced grilled chicken and chicken. Top with a drizzle of dressing and serve.
2 cups finely sliced kale

cup dried cranberries

cup sliced almonds

cup shaved Parmesan

2 cups cooked brown rice

Dressing
cup apple cider

cup apple cider vinegar

cup olive oil

shallot, minced

1 tbsp Dijon mustard



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BANANA PUMPKIN CARROT MUFFINS
Submitted by Laura B, - sourced from www.allrecipes.com

Prep time Cook time Serves


15 minutes 30 minutes 12 people

1. Preheat an oven to 375F (190C). Grease 24 mini muffin


INGREDIENTS cups or 12 standard muffin cups.
2. In a mixing bowl, cream together the butter and brown
cup butter, softened
sugar until smooth. Mix in the mashed bananas, squash,
cup brown sugar, or to
taste carrots, and eggs. Stir in the flour, oat bran, baking soda,
1 large banana, mashed pumpkin pie spice, and salt until just combined. Spoon the
1 cup pumpkin, cooked batter equally into the prepared muffin cups.
and mashed 3. Bake in the preheated oven until a toothpick inserted into
1 cup squash cooked and the center comes out clean, 15 to 20 minutes. Cool in the
mashed
pans for 10 minutes before removing to cool completely on
2 carrots, grated
a wire rack. Store at room temperature for up to two days,
2 eggs, beaten
or freeze.
1 cup all-purpose flour

cup oat bran

1 tsp baking soda

1 tsp pumpkin pie spice

tsp salt


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PUMPKIN PIE
Submitted by Myriam V. - sourced from www.chocolatecoveredkatie.com

Total time Serves


50 minutes 4 people

1. Preheat oven to 200F (80C)


INGREDIENTS
2. In a large mixing bowl, combine flour, salt and sugar for
Crust the crust. Add oil and stir. Add water as needed until it
1 cups all-purpose flour just sticks together but is not gummy. Press evenly into a
or almond flour
10-inch pie pan. Put the crust in the oven and immediately
tsp salt
increase the temperature to 350F (180C). The crust will
1/3 cup xylitol or sugar
rise, so either use pie weights during baking or just press
cup (80g) canola or
the pie crust back down afterwards. Bake 15 minutes. Let
vegetable oil
cool.
2-4 tbsp water
3. In another mixing bowl, blend all the filling ingredients
together until smooth, then pour into the crust.
Filling
4. Bake 27 minutes (it will still be underdone after this time,
1 can (15oz) pumpkin
puree which is okay!), let it cool, then refrigerate at least 5 hours
1 (13.5oz) can full-fat uncovered for the pie to thicken and set.
coconut milk
cup rolled oats

2 tbsp ground flax

1/3 cup coconut sugar or


brown sugar

pinch pure stevia, or 2 tbsp


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