Staying Healthy: Fabulous Fall Recipes

The recipes below feature seasonal produce including apples, pumpkins, sweet potatoes, squash, and pears. These autumn fruits and vegetables can add variety to your diet and introduce new foods to your family. For more information on how to eat healthy and more healthy recipes, visit myplate.gov.

Pumpkin Pudding

Ingredients

• 1 15-ounce can pumpkin or 2 cups cooked, mashed squash
• 2 teaspoons pumpkin pie spice (1 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg, and 1/4 teaspoon cloves)
• 1/8 teaspoon salt
• 1 ½ cups low-fat milk
• 1 3.5 oz (small) box instant vanilla pudding mix

Directions

1. In a large bowl mix the pumpkin, salt and pumpkin spice together.
2. Slowly stir in the milk and mix well.
3. Add instant pudding mix and stir for two minutes until the liquid thickens.
4. Refrigerate until serving time.

Yield: 6 servings

Curried Squash Stew

Ingredients

• 1 tablespoon vegetable oil
• 1 yellow onion, peeled and chopped
• 2 cloves garlic, peeled and minced or crushed
• 1 celery stalk including leaves, chopped
• ½ teaspoon ground cinnamon
• 1 large zucchini (or 2 small)
• 2 tablespoons curry powder
• 3 cups butternut squash
• 1 14.5 ounce can low-sodium diced tomatoes, including liquid
• 1 15.5 ounce can low-sodium white beans or chickpeas, drained and rinsed
• ½ cup raisins (optional)

Directions

1. Heat a large pot on the stove over medium heat and add oil.
2. Add the onion, garlic and celery and cook about 10 minutes, until the onion is tender.
3. Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
4. Add the butternut squash, tomatoes and chickpeas and cover. Continue cooking about 10 minutes.
5. Serve over cooked brown rice.

Yield: 4 Servings

Deep Dish Apple Cranberry Pie

Ingredients

• 4 large apples, peeled, cored, and sliced
• 2 ½ cups cranberries (fresh or frozen)
• ¾ cup sugar
• ¼ cup all-purpose flour
• 1 teaspoon apple pie spice
• 1 prepared pie crust

Directions

1. Stir all ingredients (except for the pie crust) together in a medium sized mixing bowl and place in a 10-inch deep dish pie pan.
2. Place one pie crust on top of the fruits. Cut 3 or 4 slits to allow the steam to escape.
3. Bake at 375 degrees for about an hour.
4. Serve warm. Refrigerate any leftovers.

Yield: 10 servings

Glazed Pears

Ingredients

• 1 tablespoon margarine, butter, or butter substitute
• 6 pears, peeled, core removed, and cut into 1-inch pieces
• 2 tablespoons brown sugar (can substitute 2 tablespoons regular sugar or sugar substitute)
• ¼ teaspoon lemon juice

Directions

1. Melt butter in a large skillet over medium heat. Add the pears and cook for 10 minutes or just until soft.
2. Sprinkle pears with brown sugar and lemon juice, and continue cooking until sugar is melted, about 3-4 minutes.
3. Serve warm.

Yield: 6 Servings