Fall Flavors I

By Sarah Petty L. Ac., Dipl. Ac. on October 3rd, 2012

Greetings!

My Dad is 67 today, and I have a lot to do to honor his birthday. Today’s blog will be the first of a two-parter and will feature yummy recipes with Fall flavors. Tomorrow’s entry will go into detail about the medicinal qualities of foods that will boost immunity and protect the Lungs and Large Intestines delicate mucous membranes. We will explore flavors and how you can treat yourself while cold and flu season approaches.

HONEY-CARAMELIZED FIGS WITH YOGURT

1 Tbsp honey, plus more for drizzling

8 oz fresh figs, halved

2 cups plain low-fat Greek yogurt

Pinch of ground cinnamon

1/4 cup chopped pistachios

Heat honey in a medium skillet over medium heat. Cook figs, cut sides down, until caramelized, about 5 minutes. Serve over yogurt with cinnamon and pistachios. Drizzle with honey if desired.

BUTTERNUT SQUASH, APPLE, AND HAZELNUT MUFFINS

1/2 small butternut squash, peeled,  seeded, and diced (3 cups)

3/4 cup superfine brown rice flour

1/2 cup millet flour

1/2 cup hazelnut flour

1/2 tsp fine-grain sea salt

1/2 tsp baking soda

1/2 tsp baking powder

1/8 tsp ground cinnamon

1/8 tsp ground ginger

3 large eggs

1/2 cup light brown sugar

1/4 cup cane sugar

1/3 cup coconut oil, melted

1 tsp pure vanilla extract

1 tsp grated lemon zest

1 sweet apple, such as a Gala, peeled, cored, and grated (1 cup)

2 Tbsp chopped hazelnuts

1. Heat the oven to 350* and line a muffin pan with 12 baking cups.

2. Steam squash until tender, about 10 minutes, then transfer to a food processor and puree until smooth.

3. In a large bowl, whisk together all dry ingredients except sugars. In another bowl, whisk together eggs, 1/2 cup squash puree, sugars, oil, vanilla, and lemon zest.

4. Fold wet ingredients into dry ingredients until well incorporated, then fold in apple. Spoon batter into baking cups and sprinkle with hazelnuts.

5. Bake until golden brown and a toothpick inserted in the center becomes clean, about 18 minutes. Transfer to a wire rack to cool.

For an additional antioxidant boost, add one cup frozen blueberries and bake muffins an additional 5 minutes.

KALE, PINEAPPLE, AND ALMOND-MILK SMOOTHIE

1 cup unsweetened almond milk

1 cup packed, chopped kale

1/2 cup pineapple juice (organic)

1/2 cup diced pineapple (fresh, not canned)

1 banana

Puree ingredients in a blender until smooth.

All above recipes are from Whole Living magazine

CURRIED SWEET POTATO AND BROWN RICE SOUP

  • 1 1/2 tablespoons olive oil
  • 2 stalks celery, finely chopped
  • 1 carrot, finely chopped
  • 1 small onion, finely chopped
  • 2 large sweet potatoes (12-14 ounces each), peeled and cut into 3/4-inch pieces
  • 1/2 cup long grain brown rice
  • 1 or 2 tablespoons curry powder
  • 1 quart vegetable or chicken broth
  • Salt and pepper to taste
  • Maple syrup, for serving

In large pot or Dutch oven, heat oil over medium high heat. Add celery, carrot, and onion, and cook, stirring frequently, until onions are translucent and vegetables are beginning to soften, 3-5 minutes. Add sweet potatoes, rice, and curry powder. Stir to combine. Sprinkle with salt and pepper. Cook, stirring occasionally, until rice grains are translucent, 3-4 minutes. Pour in vegetable broth. Bring to a boil. Cover and reduce to simmer. Cook until rice is tender and sweet potatoes to soften, 35 to 50 minutes. Season to taste with salt and pepper.

Serve immediately as a chunky soup or pureeing 1-2 cups with an immersion blender, and stirring back into the pot. Serve hot with maple syrup drizzled over bowl.

CURLY KALE AND POTATO SOUP WITH SAUSAGE

  • 1/4 cup extra virgin olive oil
  • 1/2 pound pork sausage, casings removed
  • 2 medium onions, sliced thin
  • 4 cloves garlic, chopped
  • 1 large bunch kale, stems removed and cut into 1/2-inch ribbons
  • 1 pound waxy potatoes, such as Yukon Gold, peeled and sliced thin
  • Salt and freshly ground black pepper
  • 6 cups low-sodium chicken broth
  • Parmesan cheese

Heat olive oil in Dutch oven over medium heat until shimmering. Add sausage and cook, breaking up with a wooden spoon, until crumbled and beginning to brown, about 4 minutes. Remove with a slotted spoon and reserve.

Add onion and cook until soft and beginning to brown, 10-12 minutes. Add garlic and cook until fragrant, 1-2 minutes more. Add kale, potatoes, and reserved sausage, along with a couple pinches of salt. Cook about three minutes longer, then add chicken stock and bring to a boil. Simmer until the kale and potatoes are tender, about 30 minutes.

Season to taste with salt and pepper. Divide into bowls and top with fresh black pepper and grated Parmesan. Serve immediately.

Both soups above are from www.seriouseats.com

Notice what new produce is out at your local market. Pears, kale and pumpkin are among the really yummy Fall harvest. Put away your raw salads and get your dutch oven out so you can start cooking up some hearty stews. Your body will thank you.

Be sure to tune in tomorrow for some nutritional tips to stay healthy as we shift into cooler temperatures.

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