Recipes for Autumn

October 9, 2015

9 min read


Take advantage of the best vegetable this season has to offer.

Some of the best vegetables in season right now offer many health benefits and are delicious in fall dishes from soups and stews to casseroles, side dishes and more. These vegetables are the best autumn has to offer.

Sweet Potato, Cauliflower and Leek Soup

Sweet Potato, Cauliflower and Leek Soup

How delightful to taste a fresh hot soup for ultimate comfort when the weather slowly plummets to cooler temperatures. Here are two offerings that feature fall vegetables at their best.


  • 1 Tbsp (15 mL) olive oil
  • 2 medium white onions, diced
  • 1 12 0z cauliflower florets or a small cauliflower chopped into bite-sized pieces
  • 1 bunch leeks, chopped into large chunks
  • 1 large sweet potato, cubed
  • 4 cups (1L) vegetable broth , low sodium or water
  • 1 bunch scallions
  • Salt and pepper to taste


In a large pot, sauté onion in olive oil on medium heat until soft, about 5 minutes. Add sweet potato, stir and cook for about 15 minutes, Add cauliflower and leeks and spices stirring often. After about 5 minutes, pour in broth. Simmer for 20 minutes. Let cool then adjust spices to taste and ladle into bowls. Garnish with sliced scallions. Serve with a nice slice of whole wheat bread

Serves 6-8
Preparation 20 minutes

Creamy Potato and Asparagus Soup

Creamy Potato and Asparagus SoupServe up this potato and asparagus soup as a healthy comfort food for chilly days while taking advantage of their many nutritional health benefits.


  • 1/2 cup (125 mL) chopped onion
  • 1/2 tsp (2 mL) dried thyme leaves (optional)
  • 1 large potato, peeled and diced
  • 2 cups (375 mL) low-sodium chicken broth or water
  • 1 bunch fresh asparagus, peeled and ends trimmed
  • 2 tsp (10 mL) lemon juice
  • 1 cup (250 mL) Almond milk


In a large pot, combine onion, thyme potato and stock. Cover and simmer until potato is nearly tender, about 10 minutes. Meanwhile, cut asparagus into 1-inch (2-cm) lengths. Add to pot, cover and simmer until asparagus is tender, about 5 minutes. Allow to cool slightly, and in a food processor (or hand blender) purée with lemon juice. Stir in Almond milk. Season with salt and freshly ground pepper to taste. To serve hot, reheat carefully, and do not boil. Serve with croutons (Also, delicious cold.)

Serves 4
Preparation 20 minutes

Roasted Cauliflower Salad

Roasted Cauliflower SaladIngredients

  • 3 lbs cauliflower
  • ¼ cup olive oil, divided
  • 2 cloves garlic, minced
  • ¼ cup chopped flat leaf parsley
  • 16 pitted olives, chopped
  • 1 ½ tbsp fresh lemon juice
  • ¼ tsp red pepper flakes, or more to taste
  • Salt and pepper to taste


Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil Place the florets in a large bowl and drizzle them with 1 tablespoon olive oil. Add the minced garlic to the bowl. Toss the cauliflower florets till they’re coated with olive oil and minced garlic.

Spread the florets out in an even layer on the baking sheet. Reserve any small bits of cauliflower that have fallen away from the florets in a small bowl. Sprinkle the cauliflower florets lightly with pepper.

Place the baking sheet into the preheated oven and let the cauliflower roast for 10 minutes. While cauliflower is roasting, prep your other Ingredients—chop the parsley, juice the lemon, etc.

After 10 minutes, remove the baking sheet from the oven. Use tongs to turn over the florets, making sure that the florets with flat surfaces are pressed directly against the baking sheet. This will enhance caramelization. Sprinkle the reserved cauliflower bits onto the baking sheet. Return the baking sheet to the oven. Let the cauliflower roast for 10-20 minutes longer till tender. When it’s ready you will be able to pierce it easily with a fork.

Remove the cauliflower from the oven. Spread it out on a large plate or platter and allow to cool.

Throw the room temperature cauliflower into a salad bowl along with the remaining 3 tbsp of olive oil, parsley, chopped olives, capers, lemon juice and red pepper flakes. The red pepper flakes are very spicy, add with care.

Toss gently to combine all Ingredients. Season with salt and pepper to taste (I didn’t add any salt because the olives and capers are salty, but some might like a touch of salt added to this dish). You can also add more olive oil to taste, if desired.

Serve salad at room temperature. Serve with warm freshly baked bread and copious amounts of olive oil. Served on its own, it is gluten free, low carb, and heart healthy.

Preparation time 10 minutes
Serves 6

Crunchy Broccoli Salad

Crunchy Broccoli SaladThis is the perfect salad to accompany any meal. As it is carb free it is also guilt free and has numerous healthy properties.


  • 32 ounces broccoli florets
  • 1/2 cup sunflower seeds lightly toasted
  • 8 scallions chopped into small rings (green part only)
  • 2 hard boiled eggs sliced
  • 1/2 cup mayonnaise
  • 1 tsp white sugar
  • 1 2 olives chopped
  • 2 Tbs lemon juice
  • Salt to taste


Chop broccoli florets into smaller bite-size pieces. Pour 1/2 cup of water into a medium pot and bring to a boil. Add broccoli pieces to the pot and cover. Steam the broccoli for 4 minutes until bright green and tender-crisp. Remove broccoli pieces from the pot with a slotted spoon and place them on two layers of paper towel, allow them to drain and cool completely.

Toast the sunflower seeds in a skillet over medium heat until lightly browned. Place the toasted seeds in a large salad bowl. Add the broccoli florets, scallions, sliced eggs and chopped olives to the mixing bowl.

In a small mixing bowl, whisk together the mayonnaise, sugar, and lemon juice. Pour dressing over the broccoli mixture. Toss to coat evenly with the dressing. Refrigerate for at least 2 hours to allow flavors to marinate. Flavors improve with time. Serve at room temperature!

One Pot Quick Dinner Cabbage ‘N’ Sausage

One Pot Quick Dinner Cabbage ‘N’ SausageCabbage is a great autumn vegetable chock full of good for you vitamins and minerals, the most comforting food for this time of year.


  • 1 (16-ounce) package kielbasa sausage, cut into 1-inch pieces. You can use regular or vegetarian hot dogs or your favorite meat.
  • 1 onion, thinly sliced
  • 1 green bell pepper, cut into strips
  • 6 cups coarsely chopped cabbage
  • 1 cup dry white wine or chicken broth
  • 1/2 teaspoon caraway seeds (optional)
  • Salt and Pepper to taste


Saute sausage in a large heavy skillet over medium heat until browned; drain on paper towels.

Add onion and bell pepper to skillet, and saute 5 minutes. Add cabbage, and cook stirring often about 15 minutes. Add sausage, wine or broth, and remaining Ingredients. Reduce heat to medium-low, and cook 25 minutes or until cabbage is tender. Serve immediately.

Serves 4
Preparation 10 minutes
Cooking time 30 minutes

Decorated Classic Fall Apple Pie

Decorated Classic Fall Apple PieWhat is fall without apple pie? This is a classic recipe for apple pie but in essence the pie can be filled with your favorite fruit pie filling such as cherries, blueberries, pumpkins and then some. Your imagination is the limit with ways of decorating your apple pie.

Crust for Classic Homemade Pies


  • 2 1/2 cups all-purpose flour, spooned and leveled
  • 1 tsp salt
  • 1 tsp sugar
  • 16 Tbs (2 sticks) trans fat free margarine, cut into pieces
  • 1/4 to 1/2 cup ice water


In a food processor, combine flour, salt, and sugar; pulse to combine. Add margarine; pulse until mixture resembles coarse meal,

Sprinkle with 1/4 cup ice water. Pulse until dough is crumbly but holds together when squeezed with fingers (if necessary, add up to 1/4 cup more water, 1 tablespoon at a time). To help ensure a flaky crust, do not over process.

Transfer half the dough (still crumbly) onto a piece of plastic wrap. Form dough into a disk 3/4 inch thick; wrap tightly in plastic. Refrigerate until firm, at least 1 hour (and up to 3 days). Repeat with remaining dough. Makes 2 disks.

Apple Pie


  • MAKES: one 9-inch pie
  • 3 pounds mixed apples (such as Granny Smith, Gala and McIntosh)
  • 2/3 cup granulated sugar
  • 2 tablespoons fresh lemon juice
  • 6 tablespoons oil
  • 1 tablespoon all-purpose flour, plus more for dusting
  • 3/4 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 1 large egg, beaten
  • Coarse sugar, for sprinkling


Place a baking sheet on the lowest oven rack and preheat to 425 degrees F for 30 minutes. Meanwhile peel and core the apples; slice 1/4 inch thick. Toss with the granulated sugar and lemon juice. Heat 4 tablespoons trans fat free margarine in a large skillet over medium-high heat. Add the apples and cook, stirring, until tender, about 10 minutes. Stir in the flour, cinnamon and salt; cook until thickened, 1 more minute. Let cool.

Roll out 1 disk of dough into a 12-inch round on a floured surface; ease into a 9-inch pie plate. Add the apples, mounding them slightly in the center, and dot with the remaining 2 tablespoons margarine. Roll out the remaining dough into a 12-inch round. Lay it over the filling; press the edges of the crusts together, then fold the overhang under itself and crimp to seal. Brush with the beaten egg and sprinkle with coarse sugar. Cut a few slits in the top crust. Chill 1 hour. Decorate as shown or with leaves and flowers formed out of remaining dough.

Place the pie on the hot baking sheet; lower the temperature to 375 degrees F. Bake until golden, 1 hour to 1 hour and 10 minutes. (Cover the edges with foil if they brown too quickly.) Cool on a rack.

Serves 8
Preparation time 30 minutes

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