Skip to Main Content
It looks like you're using Internet Explorer 11 or older. This website works best with modern browsers such as the latest versions of Chrome, Firefox, Safari, and Edge. If you continue with this browser, you may see unexpected results.

Diet and Nutrition: Fall Recipes

Information from the Nov 2018 Mulford Bulletin Board Display

Select Fall Recipe Resources

Select Fall Recipe Resources 

Fall Recipes 1

Skillet Bruschetta with Beans and Greens

  • 8 3/4"-thick slices crusty bread
  • 6 tablespoons olive oil, divided, plus more
  • Kosher salt, freshly ground pepper
  • 2 garlic cloves, thinly sliced
  • 1/2 teaspoon crushed red pepper flakes
  • 2 15-oz. cans cannellini beans, rinsed
  • 1 bunch kale or mustard greens,
    ribs removed, leaves torn into bite-size pieces
  • 1/2 cup low-sodium vegetable or chicken broth
  • 1 tablespoon fresh lemon juice
  • Heat a large skillet over medium heat. Brush bread on both sides with 4 Tbsp. oil total. Working in 2 batches, cook bread, pressing occasionally to help crisp, until golden brown, about 3 minutes per side. Season toast with salt and pepper and set aside.

  • Increase heat to medium-high and heat remaining 2 Tbsp. oil in same skillet. Add garlic and red pepper flakes and cook, stirring, until fragrant, about 30 seconds.

  • Add beans and cook, stirring occasionally, until beginning to blister, about 3 minutes. Using a spoon, lightly mash about half of the beans. Add kale and broth and cook, tossing often, until kale is wilted, about 2 minutes. Add lemon juice; season with salt and pepper.

  • Serve beans and greens mixture over toast, drizzled with oil.



    Braised Root Vegetables and Cabbage with Fall Fruit


    Step 1    

    Preheat the oven to 350°. In a large, deep skillet, melt the butter in the olive oil. When the foam subsides, add the onion, carrots, radishes, turnips, cabbage, apple and garlic. Season with salt and black pepper and cook over high heat, stirring, until the vegetables are lightly browned in spots, about 6 minutes. Add the chicken broth and bring to a boil. Cover and braise in the oven for 25 to 30 minutes, until tender.

    Step 2    

    Remove from the oven, stir in the pear pieces and cook over high heat until the liquid is evaporated and the pear is tender, about 5 minutes. Transfer the braised fruits and vegetables to a bowl and serve.


    Pumpkin Smoothie

    1/2 cup canned pumpkin, frozen
    2 cups low-fat vanilla yogurt
    1/4 teaspoon cinnamon
    1/8 teaspoon nutmet
    4 teaspoons brown sugar

    Combine ingredients in blender and puree until smooth.
    Pour into 5 small glasses and serve. 



Fall Recipes 2

Roasted Vegetables 


Curried Sweet Potatoes 


Baked “Caramel” Apples 



Trail Mix (170 calories/1/4 cup!)


1/4 cup pumpkin seeds
1/2 cup walnuts
1/4 cup dark chocolate chips
     (70% cocoa or higher)    
1/4 cup dried cranberries
1/4 cup dried apricots