Foods of the fall season help to build immunity for the coming winter, strengthen our digestive and respiratory systems, and help nourish the skin after summer’s extremes. My recommendation is to eat locally as much as possible by shopping at local farmer’s markets, CSAs, and directly from farm stands if possible. What is grown locally reflects seasonal changes. If it’s in your budget, buy organic. Remember, when buying direct from small farmers at markets or at the farm they may grow organically but not have the means to pay for certification. Most farmers are more than happy to chat with you about their farming methods and give you tips on how to prepare produce you are unfamiliar with.
The recipes I have chosen for this Autumn Eats series all feature foods that are widely available from farmers’ markets and small grocers as well as the big ones. If you don’t have one ingredient or can’t get it easily, skip it. Each dish is full of healthy fiber, as well as herbs high in antioxidants, vitamins, and minerals to boost digestion and increase immunity. Most recipes serve 4-6 and store easily in the fridge or freezer for another day. They are pretty easy to put together and create a foundation for you to get creative with your local, seasonal fall harvests. Try them out and let me know what you think in the comments!
Grain bowls are easy to put together out of ingredients you already have on hand. I recommend making large batches of the grains, sweet potato, and garbanzo beans to use throughout the week. Grains, when soaked for at least an hour and rinsed well, are full of healthy fiber, minerals, and vitamins that are especially helpful for the nervous system and brain. The spices add flavor and help with digestion and immunity. Kale is a versatile green that is high in vitamins and helps digestion and the liver. Apples are also excellent for digestion, satiating the sweet craving, and high in vitamins. Garbanzo beans are an excellent source of fiber, complex carbohydrates, and, when combined with grains, are a balanced protein. These are a full meal in themselves and simple to pull together.
Ingredients
- 2 cups cooked wild rice
- 2 cups cooked quinoa
- 1 large sweet potato
- 1 tbsp olive oil
- 1 tsp chili powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp sweet paprika
- 1 tsp kosher or sea salt
- 1 tsp black pepper
- 1 small red onion finely chopped
- 1 bunch of kale, de-stemmed and finely chopped
- 1 large apple, de-seeded and chopped
- 1-2 cups roasted garbanzo beans
- ½ cup chopped walnuts, toasted
Directions
- Preheat the oven to 425 degrees. Line a large baking sheet with parchment paper, and set aside. Cook the wild rice and quinoa according to package directions, and set aside.
- Roast the sweet potatoes. Place the diced sweet potatoes on the prepared baking sheet. Drizzle the olive oil over the top, and sprinkle with chili powder, cumin, cinnamon, and Kosher salt. Toss to combine. Roast for 20 minutes or until the sweet potatoes are fork tender. Remove from the oven, and set aside.
- Assemble the grain bowls! Add the wild rice, quinoa, sweet potatoes, kale, red onion, apple, chicken, smoked gouda, and walnuts to a large bowl. Drizzle maple balsamic vinaigrette over the top, then toss to combine. Serve immediately, or portion into individual containers to meal prep for the week. Enjoy!
Maple Balsamic Dressing
Ingredients
- ⅔ cup extra virgin olive oil
- ⅓ cup good-quality aged balsamic vinegar
- 2 tbsp pure maple syrup
- 1 clove garlic, smashed
- ½ tsp Kosher salt
- ½ tsp ground black pepper
- 1 tsp fresh thyme, finely chopped
- 1 tsp fresh rosemary, finely chopped
Directions
- Add the olive oil, balsamic vinegar, maple syrup, garlic, Kosher salt, and ground black pepper to a high-speed blender or food processor.
- Blend until the vinaigrette is emulsified and creamy.
- Transfer to a jar or airtight container, then add in the fresh herbs. Shake or stir to combine. Store in the refrigerator for up to 1 week. Enjoy!
