Nourishing Fall Recipes

1. Roasted Butternut Squash & Ginger Soup

Creamy without cream, with warming ginger and a touch of sweetness.

Ingredients

• 1 medium butternut squash, peeled and cubed

• 1 small onion, chopped

• 2 carrots, chopped

• 1–2 tbsp olive oil

• 1-inch piece fresh ginger, grated

• 4 cups vegetable or chicken broth

• ½ tsp turmeric

• Salt and pepper to taste

• Pumpkin seeds, for garnish

Directions

1. Heat oven to 400°F. Toss squash, onion, and carrots with olive oil and roast for 30–35 minutes, until tender.

2. Transfer vegetables to a pot and add ginger, turmeric, and broth.

3. Simmer for 10 minutes, then blend until smooth.

4. Season to taste and top with pumpkin seeds.

Seasonal note: Butternut squash and carrots provide natural sweetness and grounding, while ginger adds a gentle warming quality.

2. Autumn Harvest Grain Bowl

A satisfying bowl of roasted root vegetables, whole grains, greens, and a simple tahini dressing.

Ingredients

• 1 cup cooked farro or quinoa

• 1 sweet potato, cubed

• 2 carrots, sliced

• 1 cup Brussels sprouts, halved

• 2 handfuls baby kale or spinach

• Olive oil

• Salt and pepper

• Pumpkin seeds

Tahini Dressing

• 2 tbsp tahini

• Juice of ½ lemon

• 1 tbsp maple syrup

• 2–3 tbsp warm water

• Pinch of salt

Directions

1. Heat oven to 425°F. Toss sweet potato, carrots, and Brussels sprouts with olive oil, salt, and pepper.

2. Roast for 25–30 minutes, tossing halfway through.

3. Divide cooked grains between bowls and top with roasted vegetables and greens.

4. Whisk dressing ingredients together, adding warm water until smooth.

5. Drizzle over bowls and finish with pumpkin seeds.

Seasonal note: Warm grains and roasted root vegetables make this a particularly grounding meal for cooler autumn days.

3. Cozy Apple, Cinnamon & Oat Breakfast

A warm breakfast that tastes like autumn without being overly sweet.

Ingredients

• 1 cup rolled oats

• 2 cups milk or unsweetened milk alternative

• 1 apple, diced

• 1 tsp cinnamon

• ½ tsp vanilla

• Pinch of sea salt

• 1 tbsp almond or cashew butter

• Walnuts or pecans

• Optional: drizzle of maple syrup

Directions

1. Add oats, milk, apple, cinnamon, vanilla, and salt to a saucepan.

2. Bring to a gentle simmer and cook for 5–7 minutes, stirring occasionally.

3. Stir in almond or cashew butter.

4. Top with walnuts or pecans and, if desired, a small drizzle of maple syrup.

Seasonal note: Warm, cooked oats and stewed apples are a simple way to shift away from cold breakfasts as the weather cools.