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5 RD-Approved Dishes to Celebrate the Flavors of Fall

by Kristin Bugden - September 29, 2022

As summer comes to an end, signified by those cooler nights settling in, many of us begin craving heartier meals with richer flavors that we may tend to ditch in the warmer months. If you’re looking for some recipe inspo on that front, we’ve got you covered. Keep reading for a few RD-approved dishes that you can turn to all season long. 

Cardamom-Pomegrante Poached Pears with Yogurt 

From LeeAnn Smith Weintraub, MPH, RD, a registered dietitian who provides nutrition counseling and consulting to individuals, families and organizations.

“I love this recipe because it’s perfect for breakfast or dessert. While apples are often the common go-to fruit for autumn, my favorite is pears — they’re full of fiber and have such a distinct flavor. I think you'll love how the cardamom and pomegranate tie this dish together for a delicious, seasonal treat.”

INGREDIENTS:

  • 3 pears, peeled, sliced lengthwise and cored 
  • 1 tbsp butter, unsalted 
  • 1 cup pomegranate juice 
  • 2 tbsp maple syrup 
  • 1 tbsp vanilla extract 
  • 10-12 pods whole cardamom 
  • 3/4 cup non-fat vanilla yogurt 
  • 1 1/2 tsp lemon zest 
  • 6 tbsp pomegranate arils 

DIRECTIONS:

  1. Heat large skillet or pan over medium heat. Add butter. Once melted, add pear halves, cut side facing down to skillet. Brown for about 5 minutes.
  2. Add pomegranate juice, maple syrup, vanilla extract and cardamom pods to the pan, stir to combine ingredients and cover. Poach pears for 15 minutes.
  3. Allow pears to cool before serving. To serve, place pears cut side up on plate or inside bowl. Add 2 tbsp of yogurt to each pear half. Sprinkle with lemon zest and garnish with pomegranate arils. (Note: Do not serve cardamom pods.)

For an added boost of collagen peptides in your diet, try this salad dressing recipe featuring Vital Proteins® Marine Collagen Peptides.

Apple Cucumber Salad

From Rebecca Clyde MS, RDN, CD

This salad makes for a simple and tasty meal as we transition into fall. You've got delicious, crisp fall apples and tender bits of cucumber tossed in a delicious and tart 3-ingredient dressing. Pair it with a pork chop or grilled chicken for a super easy lunch or dinner. 

INGREDIENTS:

  • ⅓ whole tart apple (such as Granny Smith, Braeburn, Pink Lady)
  • 3 inch piece English Cucumber
  • 1 tsp Extra Virgin Olive Oil
  • ½ tsp Apple Cider Vinegar
  • pinch Kosher salt

DIRECTIONS:

  1. Using a mandolin or sharp knife, julienne 3 inch piece of an English cucumber and ⅓ whole tart apple. 
  2. Transfer julienned cucumber and apple to mixing or serving bowl. Add 1 tsp of olive oil, ½ tsp of apple cider vinegar and a pinch of kosher salt. 
  3. Mix with a fork. Let sit 5-10 minutes, if you can. Refrigerate for up to 3-5 days.

Sheet Pan Maple Mustard Salmon and Brussels Sprouts

Sheet pan dinners are great as we settle into back-to-school season and our daily routines.  In this particular dish, you'll have maple mustard salmon and crispy shaved Brussels sprouts in just 20 minutes.  Serve it with pasta or your favorite crusty bread for an easy addition. 

INGREDIENTS:

  • 5 oz. Brussels sprouts shredded
  • 1 tsp dijon mustard divided
  • 1 tbsp pure maple syrup, divided
  • 1 tbsp olive oil, divided
  • two 4-oz. salmon filets
  • salt and pepper to taste

DIRECTIONS:

  1. Preheat oven to 400 degrees. Dump 5 oz. shaved Brussels sprouts onto a lined cookie sheet. Toss in 2 tsp of the maple syrup, 2 tsp dijon mustard and 2 tsp olive oil. Move to sides of the cookie sheets. Place two 4-oz. salmon filets on cookie sheet, brush remaining 1 tsp syrup, 1 tsp mustard, and 1 tsp oil on top of fish. 
  2. Place in oven, cook for 14-15 minutes. Remove when done, fish should be tender and flaky. Serve immediately with fresh bread or potatoes if desired.

 

Apple Butter Grilled Cheese and Butternut Squash Soup

From Ariel Johnston, RD,LD, owner of The Tasty Balance and cooking instructor:

This apple butter grilled cheese is a surprisingand fun fall twiston the traditional grilled cheese sandwich. It pairs perfectly with this butternut squash soup and makes for a hearty and comforting meal— something we can all appreciate once there’s a chill in the air.

INGREDIENTS:

Apple Butter Grilled Cheese

  • 4 slices whole-grain bread
  • 4 ounces Gouda and Cheddar cheese
  • 1 Granny Smith Apple, thinly sliced
  • 1/4 cup apple butter
  • 2 tbsp unsalted butter

Butternut Squash Soup

  • 1 large butternut squash, peeled and cut into large cubes
  • 1 large onion, chopped
  • 1 carrot, peeled and chopped
  • 3 cloves garlic
  • 1/2 tsp nutmeg
  • 2 tsp fresh ginger, minced
  • 2 tbsp honey
  • 1/4 tsp cinnamon
  • 3 cups low sodium chicken or vegetable broth
  • 1/2 to 3/4 cup heavy cream
  • Kosher salt, to taste
  • Freshly chopped rosemary
  • Ground black pepper, to taste
  • 1 serving Vital Proteins® Collagen Peptides

DIRECTIONS:

Autumn Grilled Cheese

  1. Heat a large, 12-inch skillet over medium-high heat. Add 1 tablespoon butter, then add apples and a pinch of salt. Cook, tossing occasionally until apples are golden and softened 8 to 10 minutes. Remove from pan and set aside.
  2. Melt 1 tablespoon butter in the pan on medium heat. Spread 1 tablespoon apple butter on one side of each slice of bread, this will be the inside of the sandwich.
  1. Place the slices of bread in the pan apple butter side up. Top the bread slices with cheddar and gouda slices then layer on sauted apples and sandwich with another slice of bread.
  2. Allow the cheese to melt for 3-4 minutes and flip to toast both slices of bread.
  3. Remove from heat and allow to cool for 1-2 minutes before serving!

Butternut Squash Soup:

  1. In a large slow cooker, combine butternut squash, onion, carrot, garlic, nutmeg, ginger, honey, and cinnamon. Pour in broth and season with salt and pepper.
  2. Cover and cook until squash is very tender, on low for 8 hours or on high for 4 hours.
  3. Turn heat off on crock pot. Use an immersion blender to blend soup until smooth.
  4. Add in heavy cream, rosemary and Collagen Peptides.

Curried Roasted Root Veggies

From Krista King, MS, RDN, LDN, IFNCP, CLT, CPT, integrative dietician and certified health coach: 

Root veggies mixed with warming spices are one of my favorite staples during the fall. I love any recipe that you can throw on a sheet pan for a quick addition to meals that also provides leftovers for the week to use in salads, bowl meals, eggs, tacos or even as a breakfast side. Add these roasted root veggies into rotation this fall and you won’t be disappointed!”

INGREDIENTS:

  • 6 carrots (chopped)
  • 2 sweet potatoes (chopped)
  • 2 yellow potatoes (chopped)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp curry powder
  • 2 tsp Garam Masala
  • 2 tsp garlic powder
  • sea salt & black pepper (to taste)
  • coconut oil spray
  • 1/2 cup almonds (ground, optional)

DIRECTIONS:

  1. Preheat oven to 425 degrees.
  2. In a large mixing bowl combine chopped carrots, sweet potatoes and potatoes.
  3. Add olive oil, curry powder, garam masala, garlic powder, salt and pepper and mix to combine.
  4. Lightly grease a baking sheet with coconut oil spray. Transfer root veggies to baking sheet and bake for 20-25 minutes until lightly browned and crispy.
  5. Top with ground almonds (optional).

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