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Delicious, Nutritious Fall Foods

from Nutrion and Wellness Solutions by Heather Fink, MS, RD, CSSD

Fall is a wonderful time to celebrate food. With most road and trail races completed and fewer responsibilities with yard work, we can stay inside and have fun with cooking. Fall brings a bounty of nutritious fruits and vegetables that can be made into main dishes, side dishes and desserts. The following recipes highlight three of my favorite things to make during October and November. Enjoy!

Butternut squash ravioliButternut Squash Ravioli (main dish)

The bright orange flesh of butternut squash is a rich source of fiber, vitamins A and C, and manganese. Baking the squash is the only time-consuming part of the process; the rest of this mouth-watering dish comes together within minutes. I use a potato peeler on the squash; I wasn’t sure it was going to effectively tackle the hard exterior the first time I tried it, but it works perfectly! This recipe does not demonstrate how to make the ravioli; I purchase the ravioli and make the topping.

Click here for preparation instructions

Roasted beets
Roasted Beets (side dish)

Beets can be found in purple, golden or striped varieties. They are a great source of folate and manganese. After roasting, they can be served hot or stored in the fridge for a delicious salad topping.

Click here for preparation instructions

Cottage cheese and grape tomatoes as a healthy snack!
Apple and Pear Sauce (side dish or dessert)

Apples and pears are a crunchy, juicy source of fiber and vitamin C. A sauce could be made from either of these fruits alone, but I prefer to pair them together in this scrumptious fall dish. I serve it hot as a side dish for any lunch or dinner, and then keep leftovers for a cold topping for ice cream or yogurt.

Click here for preparation instructions


Butternut Squash Ravioli

1 butternut squash
1 T. olive oil
1 package of butternut squash ravioli
2 T. butter
2 T. olive oil
2 T. brown sugar
¼ - ½ cup chopped walnuts
¼ fresh sage leaves, chopped (optional)

1. Preheat the oven to 400 degrees.
2. Peel the squash and cut it in half lengthwise. Scoop out the seeds and then cube the squash.
3. Place the squash in a 9”x13” baking dish with 1 T. olive oil. Stir to mix. Bake at 400 degrees for 40-50 minutes, or until tender.
4. Meanwhile, boil water and cook the ravioli according to the package directions.
5. In a small saucepan, melt the butter. Add the olive oil and brown sugar and stir constantly until the sugar has dissolved. Add the walnuts and set aside.
6. Mix the cooked and drained ravioli, roasted squash and the brown sugar sauce together. Add the sage, if desired (the dish is outstanding with or without the sage).
7. Serve hot.


Roasted beets

1 butternut squash
1 lb. whole, fresh beets 1-2 T. grape seed or olive oil 1 t. dried dill

1. Preheat oven to 400 degrees.
2. Peel and cube the beets. Please them in a 9”x13” baking pan.
3. Drizzle the oil and sprinkle the dill over the beets; stir to mix.
4. Bake for 40-50 minutes or until beets are tender.


Apple and pear sauce

4 apples
4 pears
ground cinammon

1. Peel and chop the fruit. Place it in a large saucepan with just enough water to cover the bottom of the pan.
2. Cook covered over medium heat for 20-30 minutes, or until the fruit is tender.
3. Sprinkle cinnamon over the top and stir to mix.


For questions, or to schedule a coaching session, contact:
Heather Fink, MS, RD, CSSD
Nutrition and Wellness Solutions, LLC

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