10 Fall Favorites Cookbook PDF

10 Fall
Favorites
Cookbook
in partnership with
When the leaves begin changing color and the air turns crisp, our thoughts wander to warm comfort foods, especially that signature autumn staple, pumpkin. Here we have selected the most delicious fall recipes from our collection for you to enjoy throughout the fall and winter. Enjoy!
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Anti-Inammatory Curried Quinoa Salad Pumpkin & Kaffir Risotto Fennel & Apple Salad Lavender Honey-Basted Scallops & Sweet Potato Salad Parsnip Pear Soup with Chocolate Drizzle Spiced Butternut Squash & Chestnut Soup
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vii. Healthy Spaghetti & Meatballs viii. Ajwain Roasted Chicken with Pomegranate Couscous ix. x. Shitake Kebabs with Garlic Cauliower Mash Zesty Lemon Hummus
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Peggy Ks Kitchen Cures Mondays | 6pm
10 Fall Favorites Cookbook
Anti-Inammatory Curried Quinoa Salad
Apricots, pumpkin seeds and quinoa meet an anti-inammatory curry dressing for an extra-healthy gluten-free dish.
Ingredients
Salad:
3 cups cooked quinoa 1/2 cup raisins 1/2 cup dried apricots, chopped 1/3 cup sliced green onions 1/3 cup toasted pumpkin or sunower seeds 1/4 cup cilantro leaves
Dressing:
1 tablespoon curry powder 2 tablespoons chopped cilantro 3 tablespoons extra virgin olive oil or avocado oil 2 tablespoons apple cider vinegar
Directions
1. Mix all ingredients together in a salad bowl.
DID YOU KNOW? Quinoa (keen-wah) is gluten free, low in cholestrol and sodium, and has 13.1g of protein compared to 6.6g in the same serving of rice.
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For more tips and healthy recipes visit www.verialiving.com
Nirmalas Spice World Mondays | 6:30pm
Pumpkin & Kaffir Risotto
High in ber and low in calories, pumpkin is much more than a Halloween decoration its good for your immune system, and eye and heart health.
Ingredients
3 tablespoons low sodium miso paste 1/4 cup coconut water 3 cups water 2 tablespoon extra virgin olive oil 5 tablespoons unsalted butter, divided 2 cups peeled and diced fresh pumpkin 8 kaffir lime leaves, julienned 1 teaspoon freshly grated ginger 1 garlic clove, minced 1 teaspoon ground cinnamon 3 small shallots, nely chopped 1 cup arborio rice Freshly grated coconut, for garnish Salt and pepper
Directions
1. Boil water in a saucepan. Whisk in miso & coconut water and remove from heat. 2. Heat olive oil and 1 tablespoon butter in a skillet over medium-high flame. 3. Add the pumpkin, kaffir lime leaves, ginger, garlic, cinnamon, salt and pepper. Cook, stirring frequently, for 10 minutes or until the pumpkin softens and melts. 4. In a large saucepan, heat remaining butter over medium-low flame. Stir in shallots, and saute until soft. Add rice and cook gently, stirring constantly, for 3 minutes. Transfer pumpkin mixture to the rice pot and stir everything together. 5. Pour or ladle some of the miso broth into the rice pot and cook and stir at a gentle simmer until all of the liquid has been absorbed by the rice. 6. Keep stirring in miso broth, making sure not to let the rice stick to the pot. Cook and stir until rice is al dente, about 18 minutes. 7. Season with salt & pepper. Garnish with grated coconut and kaffir lime leaves.
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Fennel & Apple Salad
Packed full of antioxidants like Vitamin C, apples aid in digestion and lower blood cholesterol.
Ingredients
2 fennel bulbs, trimmed 1 gala apple, julienned 1 cup shredded Napa cabbage 3 tablespoons goji berries 3 tablespoons raw almonds, crushed 1/4 cup EVOO 3 tablespoon almonds, blanched and soaked 2 tablespoons chopped fresh dill 3 tablespoons lemon juice Sea salt and pepper 1 teaspoon yacon syrup 1/4 cup peeled and chopped cucumber
Dressing:

Directions
1. Using mandolin, shred fennel and apple. Add to bowl with shredded cabbage. 2. To Make the Dressing: Blend all ingredients in a high-speed blender until smooth. Add water until desired consistency is reached. Pour dressing over salad and toss.
DID YOU KNOW? The phyto-estrogens in the fennel will help calm your hot flashes, the apples help flush toxins, and the freshness of the whole salad will cool you down!
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Lavender Honey-Basted Scallops & Sweet Potato Salad
Fragrance and taste! These grilled scallops in honey lavender dressing, with sweet potatos will have your mouth watering.
Ingredients

8 large sea scallops (about 3/4

pound) Sea salt
2 tablespoons olive oil, plus more for cooking the scallops 2 teaspoons lavender honey 1 tablespoons fresh lemon juice
2 teaspoon Dijon mustard
Directions
1. Remove the small muscles, if any, from the sides of the scallops. Pat scallops very dry with paper towels and season them with salt. 2. To make the sauce, combine mustard, 2 tablespoons olive oil, honey and lemon juice. Heat a thin layer of oil in a large skillet over a medium-high flame. 3. Add scallops and let cook until browned on each side and just cooked through (about 2 minutes per side). 4. Brush scallops with glaze on one side and serve immediately.
DID YOU KNOW? Substitute a sweet potato for a baked white potato and youll get a hearty serving of Vitamins A and C, calcium and potassium. Calcium promotes healthy bones and potassium for blood pressure.
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Parsnip Pear Soup with Chocolate Drizzle
They look like carrots but parsnips, which are packed with potassium and ber, are lighter in color with a slightly nutty avor.
Ingredients
Parsnip Pear Soup:
1 quart water 1 onion, skin removed and chopped 2 carrots, peeled 8 parsnips, peeled 2 stalks celery 4 cloves garlic 1 inch cube ginger, peeled 1 bay leaf 3 Bartlett pears, quartered and cored 2 teaspoons vanilla extract 1 teaspoon cinnamon 2 tablespoons yacon syrup 2 teaspoons cocoa powder 1/4 teaspoon ginger powder
Chocolate Drizzle:
Directions
1. To Make the Parsnip Pear Soup:
Bring water, onion, carrots, parsnips, celery, garlic, ginger, bay leaves and 2 of the pears to a boil in a large soup pot. Adjust heat and let simmer for 30 minutes. Remove the bay leaves and blend the soup in batches in a high speed blender until smooth. Add the remaining Bartlett pear and 1 teaspoon cinnamon, salt and pepper to taste. Continue blending. 2. To Make the Chocolate Drizzle: Whisk together all the ingredients until smooth.
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Ladle soup into bowls and top with a drizzle of chocolate.
Spiced Butternut Squash & Chestnut Soup
Its tangerine shade signals butternut squashs most powerful health benet: carotenoid, a nutrient that protects against heart disease, cancer and more.
Ingredients
4 large shallots, chopped 3 large thyme sprigs 1 Turkish or 1/2 California bay leaf 2 tablespoons extra-virgin olive oil 1 1/2 pounds butternut squash, peeled, seeded, and cut into 1-inch cubes (about 3 1/2 cups) 12 chestnuts, roasted and shelled (1/2 cup) 5 cups water or chicken stock 2 tablespoons butter 2 tablespoons heavy cream 1/2 teaspoon freshly grated nutmeg Freshly snipped chives, for garnish
Directions
1. Cook shallots, thyme, and bay leaf in oil in a 4- to 5-quart heavy pot over medium-low heat, stirring occasionally, about 8 minutes or until softened. 2. Add squash, chestnuts, water (or stock), nutmeg, 1 teaspoon salt, and 1/4 teaspoon pepper and simmer, covered, until squash is very tender, about 20 to 25 minutes. 3. Discard thyme and bay leaf. 4. Puree soup in batches in a blender until smooth (use caution when blending hot liquids). 5. Place pureed soup back in pot and add butter and cream. Season with salt and pepper. 6. Ladle into bowls. Garnish with chives and freshly grated nutmeg.
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6
Healthy Spaghetti & Meatballs
Learn how to make nutrient-packed meatballs that are so delicious your kids wont even notice theyre healthy!
Ingredients
2 tablespoons tomato paste 12 teaspoon dried oregano or Italian seasoning 2 tablespoons ground axseed 14 cup Green Puree (see below) or baby food mixed green vegetables 3 tablespoons liquid egg white or 1 egg 14 cup grated Parmesan cheese 12 teaspoon salt 12 pound lean ground beef and/or turkey 2 cups raw baby spinach leaves 2 cups broccoli orets, fresh or frozen 1 cup sweet green peas, frozen 2 to 3 tablespoons water
Green Puree:

Directions
1. Preheat oven to 350F. Spray a mini muffin tin with oil. In a large bowl, combine all the ingredients except the meat. Mix well. 2. Add ground meat and mix until well combined. Using a melon baller or tablespoon, scoop balls into mini muffin tin. 3. Bake for 20 minutes until lightly browned on top.
DID YOU KNOW? One cup of cooked spaghetti provides about 200 calories, 40 grams of carbohydrates, less than one gram of total fat, no cholesterol and only one gram of sodium when cooked without salt.
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Ajwain Roasted Chicken with Pomegranate Couscous
Long used for medicinal purposes, pomegranates provide antioxidant and antiinammatory benets, which makes them a powerhouse against heart issues.
Ingredients
3 tablespoons ghee, smen or extra virgin olive oil 1 tablespoon whole ajowan seeds, lightly toasted and crushed 1 teaspoon whole cumin seeds, light toasted and crushed 1 teaspoon whole coriander seeds, lightly toasted and crushed 1 teaspoon paprika 1 teaspoon cayenne 5 garlic cloves, chopped 4 tablespoons chopped parsley 1 teaspoon sea salt 1 whole roasting chicken 1/2 cup low sodium vegetable stock or water 1/2 cup nely chopped dates 3 tablespoons agave or honey
Directions
1. Make spice paste by adding ghee in a blender and combine the ajowan, cumin, coriander, paprika, cayenne, garlic, parsley and salt. Blend and set aside. 2. Place the chicken in a large roasting pan. 3. Season chicken with salt and pepper and rub spice paste under its skin. Cover and leave in refrigerator for 2 hours. 4. Preheat oven to 400F. 5. Spoon the dates and agave mixture over the chicken. Bake chicken in oven for 12 minutes. 6. Remove from oven and allow lamb to rest 15 minutes before carving. 7. Serve on a bed of caramelized onion, white beans and couscous.
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Shitake Kebabs with Garlic Cauliower Mash
Compounds found in cauliower may help prevent cancer while its phytonutrients have been shown to lower cholesterol.
Ingredients
For the Garlic Mash:
1 small cauliower, cut into orets 1 parsnip, peeled and chopped 2 cloves garlic, minced 1/4 cup EVOO 1/4 teaspoon sea salt 1/4 teaspoon ground cumin 1/4 cup chopped fresh chives
For the Kebabs:

1/4 cup EVOO 2 garlic cloves, minced 1/2 teaspoon sea salt 12 shiitake mushroom caps 2 red peppers cut into 1-inch pieces 1 red onion, cut into 1-inch pieces
Directions
1. For the Garlic Mash:

Steam cauliower and parsnip until tender, about 10 minutes. Add to blender with remaining ingredients (except chives) and blend until smooth. Stir in chives. Preheat grill or barbecue and soak skewers in water for 20 minutes. In a small bowl, whisk together olive oil, garlic and sea salt set aside. Thread a shiitake mushroom onto the skewer followed by a piece of red pepper and a chunk of onion. Repeat until the skewer is full. Thread the remaining vegetables onto the rest of the skewers. Brush skewers with olive oil and garlic marinade and grill, turning occasionally, until warmed through. Serve with garlic mash.
2. For Kababs:

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Zesty Lemon Hummus
A new hummus dip! Adding preserved lemon and fennel gives a refreshing new taste.
Ingredients
2 cups cooked chick peas 1/2 cup tahini 2 cloves garlic 1 Morroccan Fennel Preserved Lemon, rinsed in water, with pulp and rind roughly chopped Olive oil (a few tablespoons) Salt, if needed Water, if needed Naan, pita, and/or fresh raw vegetables, for serving
Directions
1. Combine all ingredients in food processor except olive oil. Puree until finely chopped. 2. With motor running, drizzle in olive oil until mixture is smooth. Add a bit of water if too thick. 3. Taste and season with salt if needed. 4. Serve with naan, pita, and/or fresh raw vegetables.
DID YOU KNOW? Hummus is one of the worlds oldest foods, with evidence suggesting active cultivation in the Mediterranean basin beginning around 5,000 years ago.
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Peggy Ks Kitchen Cures Mondays | 6pm