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My favorite (fresh) fall foods!


One of my favorite things about living here in Buffalo is the change of seasons. I love seeing the world start to get quiet, the leaves start to change, the air cools and it just feels like peace. PLUS we get a whole bunch of new foods becoming available at the farmers market around October! I just love when the squashes and corn and beets start coming out. It's like we're staying in tune with mother nature when we eat what she provides.


Here's 5 foods you can still buy at your local farmer's market especially as the weather gets colder (hint: Clinton-Bailey Farmer's market is my personal fave), and some recipes you can try out!

 

1. Pumpkin Spinach & Walnut Spaghetti (Lazy Cat Kitchen)

nutrient dense & low calorie, rich in vitamin A, C, E, iron, & folate, pumpkin is great for the immune system!


Ingredients:

  • 200 g spaghetti (use gluten-free if you are gluten-intolerant)

  • 3 tbsp / 45 ml olive oil

  • 2-3 garlic cloves, finely diced

  • 2 cups of cubed butternut squash / pumpkin*

  • about 100 g spinach

  • ½-1 tsp chilli flakes (depending on level of heat and your preference)

  • ½ lemon, zest and juice

  • salt and pepper, to taste

  • 30 g walnuts, finely chopped


Steps:

  1. Coat cubed butternut squash in 1 tbsp of olive oil and season with salt. Bake in a hot oven (225º C / 435º F) for about 40-50 minutes, until butternut squash turns soft and gets lightly caramelized.

  2. Heat up 2 tbsp of olive oil in a pan. Fry off garlic gently on a low-medium heat, stirring frequently so it doesn’t burn. Add chili flakes and cook for another minute or two stirring frequently.

  3. Cook spaghetti for a minute shorter than you would normally.

  4. Mash half the butternut squash with a fork or potato masher (you can also use a food processor or blender for a smoother texture). Put both mashed and whole butternut squash chunks into the pan with chilli and garlic.

  5. Add drained pasta and washed spinach into the pan. Incorporate them well into the pumpkin. Taste and season with pepper, a squeeze of lemon juice and additional salt and chilli if needed.

  6. Serve immediately with chopped walnuts and lemon zest on top.


More pumpkin recipes:

 


packed with compounds for cancer prevention (sulforaphane,), vitamins (C, K, B9), and protein, and so versatile! Add broccoli to pretty much any recipe.


For the Potatoes

  • 4 russet potatoes scrubbed and washed

  • extra virgin olive oil

  • 1 cup finely chopped kale

  • 1 cup finely chopped broccoli

  • 1 clove garlic minced

  • 1 Tbs vegan butter

  • ½ cup unsweetened almond milk

  • salt & pepper

For the Cashew Avocado Cream

  • 8 oz raw unsalted cashews

  • 2 cups water

  • lemon juice

  • kosher salt

  • 1 ripe avocado

  • parsley

Steps:

  1. Rub the potatoes with a teensy bit olive oil (a couple drops oil on each). Bake at 425F for an hour or until cooked through (to check for doneness, I use a potholder and give a little squeeze. If it gives, it's done). Remove from the oven and set aside. While potatoes are cooking, proceed to the next 2 steps.

  2. Make the cashew cream base (don't add the avocado yet!): put the cashews to soak for at least 30 minutes in 1 cup water. Discard that water and transfer the soaked cashews to a food processor. Add the remaining 1 cup water, the 3 teaspoons lemon juice, and a pinch of salt. Process until very smooth and creamy. Put in the refrigerator to chill until ready to proceed.

  3. Heat a large nonstick skillet on high heat with 2 teaspoons olive oil. Add the kale, broccoli, and a pinch of salt, and saute until softened. Add the garlic and saute a minute more to cook the garlic. Set aside.

  4. Put oven to 350F.

  5. Once cool enough to handle, slice each potato in half. Gently scoop out the flesh into a mixing bowl, leaving a 1/4-in thick shell. Set the potato skins on a bake sheet. To the bowl, add the kale-broccoli mixture, vegan butter, almond milk, pinch of pepper, and a generous couple pinches of salt. Make mashed potatoes, then taste for seasoning (adding more salt if necessary).

  6. Spoon the potato filling into the potato skins. Bake at 350F for 20 minutes or until heated through.

  7. While the skins are cooking, finish the Cashew Avocado Cream: divide the cashew cream base into 2 (~3/4 cup each) portions and set one aside for another use (like a delicious pasta sauce!). Add the following to a food processor: the reserved half of the cashew cream base, avocado, juice of a whole lemon, good pinch salt, and parsley. Process until smooth. Taste for seasoning and acidity - if this tastes bland, more lemon juice will do the trick.

  8. Serve the twice baked potatoes topped with Cashew Avocado Cream. Garnish with chopped parsley and fresh cracked pepper.

More Broccoli Recipes:

 

3. Beets (Beet Hummus)


rich in antioxidants and calcium, iron, magnesium, and fiber, beets also have a high concentration of vitamins A and C.



Ingredients:

  • 1 medium or 2 small red beets

  • 2 garlic cloves

  • 1½ cups cooked chickpeas, drained and rinsed

  • 2 tablespoons tahini

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons fresh lemon juice

  • 2 to 3 tablespoons warm water

  • ½ teaspoon each of cumin and coriander (optional)

  • Sea salt and freshly ground black pepper




Steps:

  1. Preheat the oven to 400°F. Drizzle the beet with olive oil and then wrap the beet and garlic together in foil. Place on the baking sheet and roast 30 to 40 minutes, or until the beet is fork-tender.

  2. When cool enough to handle, peel the beet skins under running water using your hands. Chop the beet and place it in a blender. Add the roasted garlic, chickpeas, tahini, olive oil, lemon juice, and water and blend until smooth. Add cumin and coriander, if you like. Chill until ready to use.

  3. Slather onto baguette and garnish with sesame seeds, pine nuts and parsley (all optional), or serve with crispy raw veggies.

More Beet Recipes:

 

4. Carrots (Carrot Dogs)


Carrots contain nutrients that protect your skin from sun damage, fibrous, and full of vitamins!


Ingredients:

  • 8 large carrots

  • 1 cup low-sodium vegetable broth

  • ¼ cup apple cider vinegar

  • 2 tablespoons reduced-sodium soy sauce or tamari

  • 2 tablespoons pure maple syrup

  • 2 teaspoons smoked paprika

  • 2 teaspoons dry mustard

  • ½ teaspoon ground coriander

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

  • ½ teaspoon liquid smoke

  • Dash ground cloves

  • 8 whole wheat hot dog buns, toasted if desired

  • ½ of a red onion, finely chopped (¼ cup)

  • 3 tablespoons stone-ground mustard

  • ½ of a medium cucumber, spiralized


Steps:

  1. Peel carrots and trim to 6 inches long. Trim wide end to make a consistent thickness. Place carrots in a large saucepan; add water to cover. Cover pan and bring to boiling; reduce heat to low. Cook carrots 8 to 10 minutes, until just tender. Drain well.

  2. Place carrots in a large resealable plastic bag set in a shallow dish. For marinade, in a bowl combine the next 11 ingredients (through cloves) and ½ cup water. Pour over carrots; seal bag. Chill 4 to 24 hours, turning occasionally. Drain and discard marinade.

  3. Grill carrots, covered, over medium-high 5 to 8 minutes or until grill marks start to appear, turning occasionally. Or place carrots in a foil-lined baking pan and bake at 450°F 8 to 10 minutes or until lightly browned on edges.

  4. Place grilled carrots in buns. Top with red onion, mustard, and cucumber.

More Carrot Recipes:

Written by Alisa Tiburzi

 

What do you think, friends?! Did these recipes get you excited for fall? Don't forget to check your local farmer's market for the freshest ingredients & support local <3


Have another favorite recipe you love to make each year?! I'd love to see them!

Send them to me :)


Email: steph@bewellwithsteph.com

Instagram: @bewellwithsteph_

 

As always... Discovery Calls are FREE :) I'd love to hear from you!

 

You are worthy of living and capable of creating a healthy lifestyle you love. 🤍

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