By: Hannah Abdulla BS, RD

Spiced Apple Oat Bake

Who doesn’t love a warm apple cobbler or slice of apple pie on a crisp fall morning? Check out this recipe adapted from Eating Bird Food for a breakfast that will satisfy your apple pie craving while providing more fiber to keep you full longer.

Ingredients

            2 cups old-fashioned oats (not quick-cooking oats)

            1 tsp cinnamon

            ¼ tsp nutmeg

            1 tsp baking powder

            ½ tsp sea salt

            2 cups unsweetened non-dairy milk

            ½ cup unsweetened applesauce

            1 tbsp ground flaxseed

            1 tbsp olive oil

            1 tsp vanilla extract

            1 cup diced apples

            ½ cup raisins

Directions:

            1. Preheat the oven to 375F. Spray an 8x8 baking dish with non-stick spray

            2. Combine all ingredients except raisins and apples

            3. Fold in raisins and ¾ cup apples

            4. Pour mixture into prepared dish, top with remaining apples and bake for 40 minutes

            5. Cut a slice, drizzle with maple syrup and almond butter, enjoy!

Pumpkin spice muffins

There is nothing like a freshly baked fall treat to enjoy with your morning cup of coffee. Many fall treats you purchase at the store are low in fiber, low in protein and high in sugar. While there is nothing wrong with this combination when enjoying a treat, you will likely feel hungry again soon after eating it. Using the recipe adapted by Cookie and Kate you can make your own fall treat with whole grains to feel satisfied longer.

 Ingredients

            1/3 cup olive oil

            ½ cup maple syrup

            2 eggs

            1 cup of pumpkin puree

            ¼ unsweetened non-dairy milk

            ½ cup pecans (can be omitted if desired)

            2 tsp pumpkin spice blend

            1 tsp baking soda

            1 tsp vanilla extract

            ½ tsp salt

            1 ¾ cup whole wheat flour

            1/3 cup old fashioned oats (not quick-cooking)

Directions

            1. Preheat the oven to 325F. Spray a 12 cup muffin pan with non-stick spray

2. In a large bowl whisk oil, maple syrup and eggs. Add the pumpkin puree, milk, pumpkin spice blend, baking soda, vanilla extract and salt

3. Add the flour, oats and pecans

4. Add batter to muffin pan and bake for 22 minutes or until center of muffins are cooked

5. Serve and enjoy!

Tip: These freeze well

Crockpot Butternut Squash Chili

With all the breakfast bakery items, we can’t forget dinner. Fall weather means it is also crockpot season and the team at TMN loves crockpot season! With busy work and family schedules, we sometimes find it hard to prioritize our health. Utilizing a crockpot will allow you to find recipes with minimal prep time, toss them in the crockpot and get back to your day. This butternut squash chili adapted by Damn Delicious will have you meeting your produce and protein goals.

Ingredients

            1lb ground turkey

            1 white or yellow onion, diced

            2 (14.5 oz) cans diced tomatoes

            1 (15 oz) can red kidney beans, drained and rinsed

            1 (15 oz) can black beans, drained and rinsed

            1 red bell pepper, chopped

            1 green pepper, seeded and chopped

            2 chipotle peppers in adobo sauce, finely chopped

            3 cloves garlic, minced

            1 tbsp chili powder

            2 tsp smoked paprika

            2 tsp ground cumin

            2 tsp dried oregano

            4 cups diced butternut squash

            ¼ cups fresh cilantro, chopped for topping

Directions

            1. Heat olive oil in skillet, add turkey and onion until cooked

            2. Add turkey, onion, and remaining ingredients (except cilantro) to crockpot and stir

            3. Cover and cook on low for 7-8 hours or high for 3-4 hours

            4. Serve into bowls, top with cilantro and enjoy!

 Don’t forget the MyPlate method

While enjoying your favorite fall treats, don’t forget the MyPlate. Whether it is a treat you purchased from a café or perhaps you made one of the treats listed above, pair them accordingly for an optimal plate. Our favorite combo is the pumpkin muffin paired with turkey bacon and sliced apples with peanut butter!

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