Seasonal Cooking

Enjoy the Flavors of Autumn

Squash and Apple Puree

1 (2 ) butternut squash
tsp ground cinnamon
2 large red apples, cut in half and cored
Pinch cloves
2 Tbsp light cream
Olive oil cooking spray
2 tsp. fresh parley, minced
cup toasted sliced almonds

Preheat oven to 350 degrees. Cut squash in half and remove ends. Scoop out seeds and stringy
portions. If using conventional oven, place squash in large glass baking dish, cut side down and
bake until soft, 45-60 minutes; or microwave on high setting for 10-12 minutes or until tender
but not mush. Cook apples by adding to squash in conventional oven 30 minutes before squash
is done, or microwave separately on high or 5-8 minutes until tender but not mushy. Scoop
squash from shells and chop apples into cubes. Place squash and apples in food processor. Add
cream, parsley, cinnamon and cloves. Puree to desired consistency. Lightly coat baking dish
with cooking spray; spread puree in dish. Sprinkle almonds evenly on top. Bake 20 minutes
until piping hot.
*To toast almonds, spread on dry baking sheet and place in 400 degree oven for 5-7 minutes, or
until fragrant. Or place in dry skillet on stovetop over medium heat and stir constantly about 5
minutes until fragrant.

Makes 8 servings. Per serving: 120 calories, 2.5 g total fat (<1g saturated fat), 25 g carbohydrate, 2 g protein, 6 g
dietary fiber, 5 mg sodium

Recipe adapted from the American Institute for Cancer Research

Newsletter

Roasted Parsnip & Carrot Puree

2 lbs. parsnips, peeled and cut into 1-inch

1 Tbs. chopped fresh rosemary
pieces
3 Tbs. olive oil
2 lbs carrots, peeled and cut into 1-inch
cup orange juice
pieces
2 tsp microplaned orange zest
2 large shallots peeled and quartered

Preheat oven to 375. In a large bowl toss parsnips, carrots, shallots, rosemary and olive oil.
Transfer to foil-lined baking sheet, and roast until tender, about 30 minutes. Combine parsnip
mix with orange juice and orange zest, and puree in a food processor. Or if you prefer a rougher
texture, mash in a medium bowl. Add salt and pepper to taste.

Nutrition Journal

Recipe adapted from Better

Roasted Brussels Sprouts

1 lbs Brussels sprouts

tsp salt
3 tbsp. olive oil
tsp black pepper
Cut off brown ends of Brussels sprouts and remove any yellow outer leaves. Mix them in a
bowl with olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes,
until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the

sprouts evenly. Roast at 400 for 30-40 minutes or until caramelized. Optional: add crumbled
cooked bacon

foodnetwork.com

Recipe adapted from

Simple Leek and Turnip Soup

Thinly slice leeks in olive oil in a large saucepan until soft. Add peeled and cut-up turnips and
enough reduced sodium chicken broth to cover. Simmer until very tender. Puree until smooth,
adding water or broth as necessary to adjust the consistency. Season with salt and pepper.
Recipe adapted from realsimple.com

Butternut Squash Macaroni & Cheese

Ingredients:

1 small butternut squash (about 1 pound),

peeled, seeded, and cut into 1-inch cubes
(about 3 cups)
1 cup low-sodium chicken stock
1 1/2 cups 2% milk
Pinch of freshly grated nutmeg
Pinch of cayenne pepper (optional)
3/4 teaspoon coarse salt

Freshly ground black pepper

1 pound elbow macaroni
1 shredded cheese blend
2 tablespoons fine breadcrumbs
1 teaspoon olive oil
1/2 cup ricotta cheese
1 C sauted chopped kale

Directions:
Preheat oven to 375 degrees. Combine squash, chicken stock, and milk in a medium saucepan; bring to
a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced
with a fork, about 20 minutes. Remove from heat. Mash contents of saucepan; stir in nutmeg, cayenne,
and salt, and season with black pepper. Stir to combine.
Meanwhile, bring a large pot of water to a boil. Add noodles; cook until al dente according to package
instructions, about 8 minutes. Drain, and transfer to a large bowl; stir in squash mixture, cheese,
ricotta, kale.
Lightly coat a 9-inch square baking dish (4 inches deep) with cooking spray. Transfer noodle mixture
to dish.
Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and
crisp on top, 30 to 40 minutes more. Serve immediately.
http://www.marthastewart.com/

Baked Pear Crisp

Filling:
5 pears, peeled, cored, and cut into about 1inch pieces

2 apples, peeled, cores, and cut into about

1-inch pieces
1/2 cup brown sugar
1 teaspoon cinnamon

Topping:
cup flour
cup quick-cooking oats
cup butter

cup brown sugar

teaspoon nutmeg

Directions:
Put pears, apples, 1/4 cup brown sugar, and cinnamon into a crock pot. Toss with hands to coat. Turn
crock to high and cook for about half an hour.
Meanwhile mix the other ingredients together with your hands until the butter is fully incorporated. It
should be able to clump together into a loose dough when it is ready.
Sprinkle the flour mixture over the fruit mixture and press down.
Cook another 2 hours or until fruit is bubbly.
recipes.sparkpeople.com