beth israel deaconess medical center a harvard medical school teaching hospital

Find a Doctor

Request an Appointment

left banner
right banner
Smaller Larger

In the Kitchen

An Autumn Abundance


By Michelle Mamis, RD, LDN
Bariatric Dietitian at BIDMC

Cooking with fresh produce doesn't have to end when summer does; an abundance of autumn fruits and vegetables can make for a flavorful fall season.

Chicken Thighs with Roasted Apples & Garlic

Serves 6 to 8

roasted chicken thighs with applesIngredients

5 cups chopped apple (about 1 1/2 pounds)
1 tsp chopped sage
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
4 garlic cloves, chopped
1/2 tsp salt, divided
Cooking spray
8 skinless chicken thighs (about 2 pounds)
1/4 tsp black pepper
Chopped parsley (optional)

Directions

Preheat oven to 475°F. Combine first 5 ingredients. Add 1/4 teaspoon salt; toss well to coat. Spread apple mixture on a pan coated with cooking spray.

Sprinkle chicken with 1/4 teaspoon salt and pepper, and arrange on top of the apple mixture. Bake for 25 minutes or until chicken is done and apple is tender. Remove chicken from pan; keep warm.

Partially mash apple mixture with a potato masher, and serve with chicken. Sprinkle with parsley, if desired

Recipe adapted from CookingLight.com

 

Roasted Beet Salad with Pears & Almonds

Serves 4 to 6

beet saladIngredients

4 large red beets
2 pears (recommended: Anjou)
3 to 4 Tbsp balsamic vinegar
Extra virgin olive oil
Kosher salt
2 cups baby arugula (washed)
1/4 cup almonds, coarsely chopped
1 bunch chives, finely chopped

Directions

Preheat the oven to 375°F. Place the beets on a sheet tray and roast until fork tender, about an hour. Remove and let cool.

Peel the beets. Grate the beets and the pears on the largest hole of a box grater. Toss with the balsamic, olive oil and salt.

Divide the arugula between 4 to 6 salad plates, spoon some of the beet-pear mixture onto the arugula, and top with the chopped almonds and chives.

Recipe adapted from FoodNetwork.com

 

Pumpkin Pancakes

Makes 3 to 4 pancakes

pumpkin pancakesIngredients

1/2 cup pumpkin puree
1 tsp vanilla (optional)
2 large eggs, whisked
1 Tbsp whole wheat flour
1/4 tsp cinnamon
1/4 tsp ground ginger
1 tsp pumpkin pie spice

Directions

Combine eggs with pumpkin and vanilla. In a separate bowl, combine flour and remaining ingredients.

Add the flour mixture slowly into the pumpkin mixture, stirring until smooth.

Heat a large nonstick griddle over medium-high heat. Spoon 1/4 cup batter per pancake onto a nonstick griddle. Cook for 3 minutes on each side.  

Recipe adapted from CookingLight.com

 

Spaghetti Squash with Meat Sauce

Serves 4 to 6

spaghetti squash with meat sauce and basilIngredients

1 1.5-lb. spaghetti squash
1 cup finely chopped onion
8 oz. 93% lean ground beef
6 garlic cloves, minced
8 oz. mushrooms, finely chopped (recommended: cremini)
1 (14.5-oz.) can unsalted diced tomatoes
1 Tbsp unsalted tomato paste
1/2 tsp dried oregano
1/4 tsp crushed red pepper
3/4 tsp kosher salt
1/4 tsp freshly ground black pepper
2 Tbsp finely grated Parmesan cheese (optional)

Directions

Cook the spaghetti squash: preheat oven to 350°F and halve squash. Remove seeds and membrane. Place each half cut-side down in a large casserole dish and fill with 1/2 cup of water. Cook for 45-50 minutes. Remove the squash from oven, turn cut side up and let cool for 10 minutes. After squash has cooled, scrape down the sides of the squash with a fork and move into a bowl.

While squash cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion, beef, and garlic; cook 4 minutes, stirring to crumble beef. Add mushrooms; cook 10 minutes or until most of liquid evaporates, stirring occasionally.

Place tomatoes in a food processor; pulse 4 times or until almost smooth. Add tomato paste, oregano, and red pepper to pan; cook 1 minute, stirring frequently. Stir in tomatoes; reduce heat, and simmer for 5 minutes or until slightly thickened. Stir in salt and black pepper.

Serve sauce over squash and top with cheese.

Recipe adapted from CookingLight.com

 

Brussels Sprouts with Lemon & Pecans

Serves 4 to 6

Brussels sprouts with lemonIngredients

1 tsp olive oil
1/4 tsp dried thyme
1 1/2 cups chopped onion
1/3 cup fat-free, low-sodium chicken broth
1 lb. Brussels sprouts, halved
1/4 cup chopped pecans
2 tsp grated lemon rind
1 Tbsp fresh lemon juice
1/4 tsp black pepper

Directions

Heat olive oil in a large skillet over medium-high heat. Add thyme and onion to pan; sauté 3 minutes.

Add broth and Brussels sprouts; bring to a boil. Cover and simmer 6 minutes or until tender.

Stir in pecans, lemon rind, lemon juice, and black pepper.

Recipe adapted from CookingLight.com

Above content provided by the Weight Loss Surgery Center at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Fall 2016

Contact Information

Weight Loss Surgery Center
Beth Israel Deaconess Medical Center
Shapiro Clinical Center, 3rd Floor
330 Brookline Avenue
Boston, MA 02215
617-667-2845
617-667-2866 
wls@bidmc.harvard.edu

Ask the Dietitian

Do you have a question about healthy eating and nutrition? Ask it here!
Submit your question

RELATED LINKS