4 Healthy Fall Recipes to Kick Off the Season

Whether you’re ready or not, fall is here. It’s time to break out your favorite flannel apron and warming spices because we’ve cooked up four delicious fall recipes to get you in the spirit of the season (even if it’s 80 degrees and sunny outside — no judgement). We asked Registered Dietician Nutritionist May Zhu of Nutrition Happens to share four healthy fall recipes that you’ll want to put in your rotation ASAP, from breakfast to dessert.

(Side note: May Zhu will talk about mindful nutrition and walk you through a delicious fall recipe at our upcoming Tune In Retreat, a virtual yoga and wellness event taking place online from September 26-27, 2020. RSVP to snag your seat! New members can get 30 free days of Alo Moves using promo code TUNEIN.)

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Breakfast

Savory Green Oatmeal

This budget-friendly savory oatmeal has our mouth watering already, and it helps reduce food waste in your kitchen by using common veggie scraps. The secret ingredient? Broccoli stalks.

“The combination of the fiber from the oats and broccoli paired with the additional healthy fats and protein is a nutrition powerhouse in my book,” says Zhu. “Perfect for breakfast, but honestly great for anytime of the day. Chances are you’ll already have all of these ingredients in your pantry — this recipe is quick and easy, cleans up your fridge when things are low in inventory, and makes sure you’re getting in your greens for the day. That’s truly the power of making the foundation of the foods you eat come from real, wholesome ingredients.”

Top it with an egg for some added protein, and this savory oatmeal is the perfect quick and healthy breakfast for fall.

Savory Oatmeal Ingredients

• ½ cup Quaker Old Fashioned Oats

• 1 cup of broccoli stalk

• 1 cup of spinach

• ½ avocado

• ⅓ cup almond milk

• ¼ cup microgreens

• 2 Tbsp. nutritional yeast

• 1 tsp. garlic powder

• 1 tsp. red pepper chili flakes

• 1 large egg

• Salt/pepper

Instructions

1. To prepare broccoli puree, add broccoli stalks, spinach, avocado, almond milk, nutritional yeast, and garlic powder to a food processor. Blend until smooth. Set aside.

2. In a small saucepan, add 1 cup of water and bring to boil.

3. Add in oats and stir. Reduce to medium heat and simmer until tender for around 5 minutes.

4. In a separate saucepan, fill up halfway with water and bring to a boil. Add in egg, cover the saucepan, and cook for 6 minutes. Immediately remove the egg and place in an ice bath. Remove eggshell prior to serving.

5. Transfer oatmeal to bowl. Add in 3 Tbsp. of the vegetable puree and mix in well. Top oatmeal with an egg and microgreens; season with salt, pepper, and red pepper chili flakes as desired.

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Lunch

Roasted Dijon Turmeric Cauliflower and Kale Salad

This plant-based cauliflower and kale salad brings all our favorite flavors of fall together with roasted veggies, savory stone ground mustard, and crunchy pumpkin seeds. As a bonus, this bright salad packs well with a minimal chance of spillage, making it the perfect on-the-go lunch.

Zhu was inspired to make this salad when she saw the Trader Joe’s version, but wanted to add some fall extras to make it pop. “I dressed the kale in a simple way — balsamic vinegar, extra virgin olive oil, and a touch of curry and mustard to bring out all the goods in the roasted cauliflower. Forget the wilted greens and your sad desk lunches. Kale always tends to hold up and get better with time.”

Roasted Cauliflower and Kale Salad Ingredients

• 1 batch Dijon Turmeric Roasted Cauliflower

• 4 cups kale, chopped

• ½ cup chickpeas

• ¼ cup pumpkin seeds

• 3 Tbsp. balsamic vinegar

• 2 Tbsp. extra virgin olive oil

• 1 Tbsp. stone ground mustard

• 1 tsp. garlic powder

• 1 tsp. curry/turmeric

Instructions

1. Roast the cauliflower according to the recipe.

2. In a bowl, toss together balsamic, olive oil, mustard, and curry powder.

3. Add to kale and massage.

4. Toss kale with cauliflower, chickpeas, and pumpkin seeds.

5. Serve.

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Dinner

Crispy Baked Buffalo Tofu Bites

We love a versatile protein, and tofu fits the bill. Though some may find it boring on its own, it becomes the automatic star when dressed up with our favorite seasonings and sauces. Case in point? These stay-at-home-tailgate friendly Crispy Baked Buffalo Tofu Bites. Pair these with roasted veggies, mac and cheese, or salad to add some zing to your dinner.

“I used chickpea crumbs as the breading since it was what was in my pantry,” says Zhu. “I love that they add extra protein and fiber from the chickpeas, but feel free to sub in panko or regular breadcrumbs. I’ve tried both and they all work!”

Buffalo Tofu Bites Ingredients

• 1 lb. extra firm tofu 

• ¼ cup cornstarch

• ¼ cup milk of choice

• 1 cup breadcrumbs (any breadcrumbs will work)

• 2 Tbsp. avocado oil or olive oil

• 1 tsp. paprika

• ½ tsp. salt

• Freshly cracked black pepper

• ¾ cup buffalo sauce of choice (to serve)

Instructions:

1. Preheat oven to 425 F.

2. Prep the tofu by pressing out the extra water. Wrap in a lint-free towel or paper towel and place some weights (books or a cast iron skillet both work great!) over the wrapped tofu on top of a plate or baking sheet. Let tofu drain/absorb water for about 20-30 minutes.

3. Slice your tofu into slabs, then cut again into bite-sized pieces of choice.

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Dessert

Buckwheat Chocolate Pumpkin Muffins

It wouldn’t be a fall recipe roundup without pumpkin. This recipe takes it to another layer of decadence with chocolate to round out the warm pumpkin spice flavors. Make these as a healthy and delicious fall dessert, then enjoy leftovers for a sweet breakfast the morning after. 

And good news for those who are gluten-free: you’re good to go with this recipe if you use certified gluten-free baking ingredients. “This is loaded with all the good stuff and made with a base of buckwheat flour, which is naturally gluten-free since it’s technically a seed just grounded into a flour,” says Zhu. “It’s a great replacement for whole-wheat flour in gluten-free baking and contains a little higher amount of protein and fiber per serving.”

Chocolate Pumpkin Muffins Ingredients:

Dry

• 1 ½ cups buckwheat flour

• ½ cup cacao (or cocoa) powder

• ½ cup coconut sugar

• ¼ cup ground flaxseed

• 1 Tbsp. pumpkin pie spice

• 1 tsp. baking soda 

• 1 tsp. baking powder

Wet

• 1 (15 oz.) can pumpkin puree

• ¾ cup unsweetened milk (any)

• ¼ cup maple syrup

• ¼ cup coconut oil, melted

• 1 egg

• Pinch of salt

Instructions:

1. Preheat oven to 375˚F. Spray a loaf pan or muffin tins with oil or use a silicone muffin pan.

2. In a large bowl, add all wet ingredients together. Stir well to combine.

3. Add in all dry ingredients. Stir until just incorporated.

4. Pour the batter into muffin tins or a standard loaf pan (about ¼ cup of batter per cup for muffins).

5. Top with chocolate chips and hemp seeds (½ tsp. hemp seeds per muffin).

6. Bake 25-30 minutes for muffins (or 50-55 minutes for a loaf) or until a toothpick inserted into the center comes out clean.

7. Allow to cool for 20 minutes before serving.

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ABOUT MAY ZHU

May Zhu is a Registered Dietitian Nutritionist currently based in Chicago, IL. She holds a Bachelor’s of Science in Food Science, Nutrition and Dietetics from Clemson University. She is also the founder of Nutrition Happens, a nutrition and wellness-focused platform dedicated to inspire others in living healthfully and defining their own version of health, where being a health lover and food lover are all inclusive. She believes that nutrition happens when you learn to respect yourself by nourishing it in all aspects of life – mind, body and soul. Check out more of her recipes at nutritionhappens.com.