Fall is right around the corner, and I am excited for cooler weather, football, nights by the fire, and everything pumpkin. Here are some easy fall recipes to get you ready for fall and all the festive events that go on during fall! 

Chicken and White Bean Soup

Ingredients

• 2 teaspoons extra-virgin olive oil 

• 2 leeks, white and light green parts only, cut into ¼- inch round 

• 1 tablespoon chopped fresh sage, or ¼ teaspoon dried 

• 2 14-ounce cans reduced-sodium chicken broth 

• 2 cups water 

• 1 15-ounce can cannellini beans, rinsed 

• 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4cups)

Directions

• Heat oil in a Dutch oven over medium high heat

• Add leaks and cook, stirring often, until soft for about 3 minutes

• Stir in sage and continue cooking until aromatic (distinctive smell), about 30 seconds

• Stir in broth and water, increase heat to high, cover and bring to a boil

• Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes

• Serve hot. 

Nutrition Facts

Serving size: 1 ½ cup 

Calories: 248 

Protein: 35.1g

Carbohydrate: 14.8g

Three Cheese Spaghetti Squash

Ingredients

• 2 spaghetti squash 

• 1 to 2 tablespoons olive oil 

• 1 teaspoon salt 

• 1 teaspoon freshly ground pepper 

• 1/3 cup freshly grated fontina cheese 

• 1/3 cup freshly grated gruyere cheese 

• 1/3 cup freshly grated parmesan cheese 

• ¼ cup panko breadcrumbs 

• ¼ cup fine seasoned bread crumps 

• 1/3 to ¾ cup milk, half and half or cream 

Directions

• Preheat the oven to 400 degrees F. Line a baking sheet with parchment or foil 

• Slice the spaghetti squash in half widthwise, right down the center. Scrape out the seeds and place it on a baking sheet. Spritz or brush it with olive oil and sprinkle with salt and pepper. 

• Roast the squash for 30-35 minutes, or until the strands easily scrape away from the side. 

• While the squash is roasting, toss together the cheeses in a bowl. In another bowl, stir together the breadcrumbs. 

• Use a fork to scrape the strands of the squash. Pour 2 to 3 tablespoons of milk or cream into each squash, then 2 to 3 tablespoons of cheese. Stir with your fork to toss and mix everything together, making sure the cheese is dispersed. Sprinkle the top with the remaining cheese and the breadcrumbs. 

• Return the squash to the oven and bake for another 10 to 15 minutes or so, until the cheese is melty and bubbly. 

• Remove from the oven and serve immediately. 

Nutrition facts

Serving size: 1 squash 

Calories: 221.2 

Protein: 10.8g

Carbohydrates: 22.3g

Loaded Cauliflower Casserole

Ingredients

• 3 slices bacon 

• 1 head cauliflower (about 2 pounds), cut into bite size pieces 

• ½ teaspoon ground pepper 

• ½ teaspoon salt 

• 1 ¼ cups shredded sharp cheddar cheese, divided 

• 2/3 cup sour cream 

• 4 scallions, sliced, divided 

Direction

• Gather all the ingredients. Preheat over to 425 degrees F. 

• Place bacon in a large skillet over medium heat, cook until crisp, 6 to 8 minutes. Transfer to a paper towel lined plate and let cool. 

• Combine cauliflower, ½ teaspoon pepper, ¼ teaspoon salt and the bacon drippings in a 9 by 13-inch baking dish. Roast, stirring twice, until tender, about 35 minutes. 

• Meanwhile, combine 1 cup cheese, 2/3 cup sour cream and half the scallions in a small bowl. 

• When the cauliflower is tender, stir the cheese mixture into the cauliflower in the pan. Sprinkle with the remaining ¼ cup cheese. Bake until hot, 5 to 7 minutes more. 

• Chop the cooled bacon. 

• Sprinkle the hot casserole with the bacon and the remaining scallions. 

Nutrition Facts

Serving size: ½ cup 

Calories: 150 

Protein: 7.9g

Carbohydrates: 7.6g 

Black Bean, Corn, and Quinoa Enchilada Bake Dip

Ingredients

• ½ cup of uncooked quinoa 

• 1 teaspoon olive oil 

• 1 yellow onion, chopped 

• 3 cloves garlic 

• 3 tablespoons chili powder 

• 1 teaspoon cumin 

• ¼ teaspoon salt, plus more to taste 

• ½ teaspoon dried oregano 

• 1 (15oz) can Muir Glen organic tomato sauce 

• ¾ cup water 

• 1 (15 oz) can Muir Glen organic fire-roasted diced tomatoes, drained 

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

• 1 (15 oz) can sweet corn, drained 

• ¼ cup finely chopped cilantro, plus extra for garnish 

• 1 ½ cup of shredded Colby jack or Mexican cheese 

Directions

• Place 1 cup of water and ½ cup quinoa in a small saucepan and place over high heat. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes. Remove from heat and fluff quinoa with fork. 

• Preheat oven to 350 degrees F. 

• To make homemade enchilada sauce: in a medium saucepan or skillet, heat olive oil over medium high heat. Add in onion and cook, stirring frequently until they become translucent, about 5 minutes. Add in garlic, chili powder, cumin, salt, and oregano and cook for 30 more seconds. Add in tomato sauce and water, stir well to combine. Reduce heat to medium-low and simmer sauce for 10 minutes. 

• While sauce is simmering, add drained fire-roasted tomatoes, black beans, corn, cooked quinoa, and cilantro to a large bowl. 

• Next, add in your homemade enchilada sauce and ½ cup of shredded cheese. 

• Pour into a 2-quart oven-safe casserole dish. Sprinkle remaining cheese over the top. Bake for 15-20 minutes or until cheese on top is completely melted and the filling is bubbling. 

Nutrition facts

Serving’s size: 1 serving 

Calories: 327 

Protein: 13.9g

Carbohydrates: 43.5g

Blooming’ Baked Apples

Ingredients

• Two medium Honeycrisp apple (or other crisp apples)

• Two pats butter unsalted 

• 1 tsp flour 

• 1 tsp cinnamon 

• 1.5 tsp of Splenda brown sugar blend 

• 2 individually wrapped caramel pieces 

• Vanilla ice cream (if wanted) 

Directions

• Preheat oven to 375 degrees F

• To get blooming apple look you need to cut the apples. Cut in half and use a melon scoop to core out the middle. Take a small paring knife and cut 2 circles around the core. 

• Flip the apple over and cut from the outer part of the core down on all side. When you flip it over it should look like the blooming onions. 

• Now place the apples in an oven safe dish and place unwrapped ½ caramel piece in each. 

• Heat butter and brown sugar in microwave for 30 seconds. Stir and continue heating for another 30 seconds. 

• Remove from microwave and add flow and cinnamon, mix thoroughly an put ¼ of mixture over top apple halves. 

• Bake for 25-30 minutes. 

• Remove from oven and use a big spoon to take out apple halves into serving bowls. 

• Top with ice-cream if wanted

Nutrition Facts

• Serving size: 1 apple 

• Calories: 105.9 

• Protein: 0.9g

• Carbohydrates: 21.3 g

Yummy! On the lookout for more weight-loss recipes and tips? Look no further! Click here to learn more about The Millennial Nutritionist and its services. We are here to support YOU no matter where you are in your weight-loss journey. Get started today!