Out with BBQ and picnic foods and in with soups and stews. It’s hard to believe the fall season is already here.
Fall is the perfect time of year for hearty, comfort foods made with seasonal fruits and vegetables.
We’ve rounded up our favourite fall-inspired recipes to get you and your family ready for the cooler months ahead.
Kale Brussels sprouts salad
This flavour-packed kale salad can work as lunch or an entrée side dish. Top with a homemade tangy Dijon mustard dressing and parmesan cheese.
Yields: 6
Ingredients
For salad:
- 1 lb kale
- 1 lb Brussels sprouts, finely chopped or in a food processor
- 1 cup Parmesan cheese, grated
- 1/2 cup dried cranberries or pomegranate seeds (optional)
For dressing:
- 1/2 cup extra virgin olive oil
- 1/4 cup lemon juice
- 1 tbsp apple cider vinegar
- 1 tbsp Dijon mustard
- 1 clove garlic, minced
- 2 tbsps small shallot minced or red onion
- 1/2 teaspoon Kosher salt
- 1/4 teaspoon ground black pepper
Directions
- Prep the kale: Wash and rinse the kale leaves under cold water. Dry in a salad spinner. Remove stems and chop thinly. Place kale into a large salad bowl.
- Finely chop or place Brussels sprouts in a food processor. Transfer the now-shaved Brussels sprouts into the bowl with kale.
- Make the dressing by whisking together olive oil, lemon juice, apple cider vinegar, Dijon mustard, garlic, shallot and salt and pepper in a small bowl
- Drizzle the vegetables with the dressing and toss to make sure all the leaves are evenly coated with the dressing. Set aside and let it rest.
- Place almonds in a small empty skillet over medium heat. Toast for 4-5 minutes, keeping a close eye on and stirring frequently, until fragrant and lightly browned. Transfer to cutting board and chop up into large bite-size pieces.
- To assemble, sprinkle the Brussels sprouts and kale salad with toasted almonds, parmesan cheese and your choice of cranberries or pomegranate seeds. Toss to combine and enjoy!
Butternut squash soup
Warm up with this creamy and nourishing butternut squash soap. Made with simple and seasonal ingredients, you’ll be making this ultimate comfort food well into the colder months ahead.
Yields: 6
Ingredients
- 2 tbsps extra-virgin olive oil
- 1 large yellow onion, chopped
- 1/2 tsp sea salt
- 1 butternut squash, peeled, seeded and cubed
- 3 garlic cloves, chopped
- 1 tbsp chopped fresh sage
- 1/2 tbsp minced fresh rosemary
- 1 tsp grated fresh ginger
- 3 to 4 cups vegetable broth
- Freshly ground black pepper
Directions
- Heat the oil in a large pot over medium heat. Add the onion, salt and several grinds of fresh pepper and sauté until soft, 5 to 8 minutes. Add the squash and cook until it begins to soften, stirring occasionally for 8 to 10 minutes.
- Add the garlic, sage, rosemary and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes.
- Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend.
- Season with salt and pepper to taste and top with fresh parsley with a side of crusty bread
Stuffed peppers
Stuffed peppers are easy to make, all-in one meal that is sure to become a family favourite. A quick weeknight meal, stuffed peppers are highly customizable to fit your food preferences. Try ground turkey over ground beef or even quinoa or couscous over rice for your filling. Top with cheese or a tomato sauce to make this home style dish more hearty and flavourful.
Yields: 8 pepper halves
Ingredients:
- 4 bell peppers
- 1 lb lean ground beef or swap for ground turkey or ground chicken
- 1 small yellow onion diced
- 2 tsps Italian seasoning
- 1 tsp ground cumin
- 1 tsp garlic powder
- 3/4 tsp kosher salt
- 1/4 tsp ground black pepper
- 2 cups roughly torn fresh spinach
- 1 15oz. can fire-roasted diced tomatoes with juices
- 1 cup cooked brown rice or farro, quinoa, cauliflower rice, or orzo (if using orzo, undercook it slightly)
- 1/2 cup shredded sharp cheddar cheese
- 1/2 cup shredded pepper jack cheese or additional cheddar
- For serving: chopped fresh parsley or cilantro
Directions
- Preheat your oven to 375°F. Lightly coat a 9×13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom down through the stem. Remove the seeds and membranes, then arrange cut side up in the prepared baking dish.
- Heat a large skillet over medium-high. Add the beef and onion. With a wooden spoon or spatula, break the meat into small pieces. Cook and stir until the meat is browned and fully cooked and the onion is tender, about 7 minutes. Drain off any excess fat or liquids.
- Stir in the Italian seasoning, cumin, garlic powder, salt and pepper. Cook for 30 seconds.
- Stir in the spinach a few handfuls at a time, cooking until it wilts
- Pour in the can of diced tomatoes along with the juices. Let simmer for 1 minute.
- Remove the pan from the heat. Stir in the rice, 1/4 cup of the cheddar, and 1/4 cup of the pepper jack. Taste and add additional salt and/or pepper as desired.
- With a spoon, place the filling inside the peppers, then top with the remaining cheeses. The peppers will be very full.
- Pour a bit of water into the pan with the peppers—enough to lightly cover the bottom of the pan. (avoid pouring water on the peppers)
- Bake the stuffed peppers uncovered for 30 to 35 minutes, or until the peppers are tender and the cheese is melted. Top with parsley or cilantro. Serve hot.
Which fall recipes was your favourite? Take a picture of your meal and tag us on social media @UHNfoundation.
