3 Delightful Fall Recipes

fall favorite things food food knowledge holistic nutrition mindful eating mindful nutrition nutrition nutritional benefits recipes seasonal seasonal eating Oct 17, 2022

Apple Harvest Salad with Apple Cider Vinaigrette

Makes 6 Servings


  • 1 bag of spinach
  • 1 honey crisp apple (or other apple of choice)
  • 1/2 cup pecans
  • 1/2 cup blue cheese or gorgonzola 
  • 2/3 cup olive oil
  • 1/3 cup apple cider vinegar
  • 1 tsp garlic
  • 2 tsp honey
  • salt and pepper to taste
  • (optional) 1 to 2 tsp mustard of choice


1) To prepare dressing: Place olive oil, apple cider vinegar, garlic, honey, salt and pepper (as well as the mustard if using) into a bowl. Whisk until dressing is emulsified, or oil and vinegar are mixed. This can also be done in a sealed glass jar and shaken.

2) Toast pecans in a small skillet on the stove. Stir periodically and keep a close eye on these, as they can burn very easily. Takes about 3 to 4 minutes over low to medium heat. This is to help bring the oils out in the pecans.

3) Core and slice apple. Make the slices thing to allow them to be fanned open for garnish (as seen above).

4) Place a handful of spinach on each plate. 

5) Garnish spinach with a few fanned slices of apple, a pinch of the toasted pecans and the blue cheese on top. Drizzle with the dressing or allow guests to dress their own at the table. 

Nutritional Fun Facts: 

  • Apple cider vinegar can help to kill harmful bacteria and promote healthy bacteria in our gut to aid in digestion.
  • The vinegar can also help to lower blood sugar levels, lower cholesterol and also boost immunity.
  • Apples are most beneficial when we leave the skins on. They are high in fiber and in vitamin C. 
  • Apples contain polyphenols which have been found to lower blood pressure. They also promote healthy gut bacteria and may protect against decline in neurotransmitter function.
  • Spinach is high in insoluble fiber, helping to promote healthy digestion. The vitamins in spinach include vitamins A, C and K1. Vitamin A comes from the carotenoids of the plant. 
  • Other nutrients in spinach include folic acid, iron and calcium. 


Butternut Squash Soup

Makes 5-6 Servings


  • 1 small onion (diced)
  • 2 to 3 celery stalks (chopped)
  • 1 apple (peeled & diced)
  • 1 butternut squash (peeled & diced)
  • 1 Tbsp minced garlic
  • 1 Tbsp olive oil or butter (extra for garnish)
  • 2 quarts vegetable stock (possibly more depending on size of squash, need enough to cover vegetables)
  • 2 to 3 teaspoons ground sage (extra for garnish)
  • salt & pepper to taste


1) Clean and prepare the vegetables and apple as instructed from ingredient list. Peel and dice onion. Clean celery stalks, trim each end of stalks and chop. Peel, core and dice apple. Be extra careful when peeling butternut squash. Be sure to cut each end to have a flat surface, peel skin, cut rounded end in half to remove seeds and dice entire squash in large pieces.

2) Saute garlic and onion in olive oil or butter. Add in celery, apples and butternut squash. Add in the ground sage and a bit of salt & pepper. Saute all vegetables together for about 5 minutes. 

3) Add the vegetable stock to cover vegetables about 1/2 to 1 inch above the vegetables.

4) Bring to a boil, then reduce to a simmer and cover. Simmer for about 30 to 40 minutes or until butternut squash is fork tender.

5) Puree vegetable mixture. This can be done either in a blender or using an immersion blender. Blend until soup is smooth. Add extra salt and pepper if needed.

6) Prepare sage oil by mixing about 1/2 teaspoon of ground sage with 2 tablespoons of olive oil. Garnish by drizzling over portioned soup. 

Nutritional Fun Facts: 

  • Butternut squash contains Vitamin A which aids in eye and bone health
  • It also is high in Vitamin C which aids in immune function, making this a perfect soup during the fall and winter months during cold and flu season
  • The color in the squash comes from the plant pigments and carotenoids in this vegetable. Carotenoids are a powerful antioxidant that can help protect against cell damage, enhance immunity and aid in eye health as well.
  • Butternut squash is also a great source of potassium and magnesium, two nutrients that we rarely get enough daily intake of.


Caramel Apple Bread Pudding

Makes 12 Servings


  • 1 loaf of Italian bread (or brioche/other bread of choice)
  • 2 apples (cored & diced)
  • 4 cups milk
  • 2 to 4 eggs (depending on if you'd like a thicker pudding)
  • 1/2 cup brown sugar
  • 1 tsp vanilla
  • 2 tsp cinnamon
  • 1 stick butter (for sauce)
  • 1/3 cup brown sugar (for sauce)
  • 1 cup heavy whipping cream (for whipped cream)
  • 1 tsp cinnamon (for whipped cream)
  • 1 Tbsp brown sugar (for whipped cream)


1) Cut loaf of bread into large cubes (crust on). Bread can be left out to become slightly stale, or can be used fresh. Stale bread will create a bit of a firmer bread pudding, while moister, fresh bread will create a spongier texture.

2) Butter or oil a 9 x 13 inch baking dish. Preheat oven to 350 degrees Fahrenheit. 

3) Core and dice apple (skin on). Toss bread cubes and diced apple together. Place in baking dish.

4) Mix milk, eggs, first amount of brown sugar, vanilla and first amount of cinnamon in bowl. Whisk until combined.

5) Pour mixture over bread cubes. Help the soaking process by pressing the bread down like a sponge to be able to help the bread soak the milk/egg mixture. 

6) If desired, add extra brown sugar and cinnamon over top of bread pudding before placing in the oven. 

7) Bake for 40 to 45 minutes. 

8) To prepare sauce, melt stick of butter in a small sauce pot and add in 1/3 cup of brown sugar. Let come to a boil, then immediately remove from heat. 

9) To prepare cinnamon whipped cream, mix heavy whipping cream, cinnamon and brown sugar in bowl. Whip in a stand mixer or with a hand mixer until firm peaks are created. 

10) Cut pudding into 12 pieces. Serve by drizzling sauce over each piece and spooning on desired amount of cinnamon whipped cream.

Nutritional Fun Facts:

  • Apples are most beneficial when we leave the skins on. They are high in fiber and in vitamin C. 
  • Apples contain polyphenols which have been found to lower blood pressure. They also promote healthy gut bacteria and may protect against decline in neurotransmitter function.


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