Ask the Dietitian
Fabulous Fall Food
Q. I'm looking for some simple and healthy recipes that incorporate seasonal fruits and vegetables.
Michelle Davis, RD, LDN: Look no further! Here are a couple of light and delicious recipes to try out for dinner and dessert this fall season.
Spaghetti Squash with Roasted Brussels Sprouts and Chickpeas
Serves 5 to 7
1 spaghetti squash
1 lb. Brussels sprouts
1 medium onion, halved and thinly sliced
3 cloves garlic, pressed
1/2 cup vegetable broth
15 oz. chickpeas, rinsed and drained
2 tsp dried basil
1/4 tsp red pepper flakes (or to taste)
salt and black pepper, to taste
1 1/2 tsp lemon juice
Sliced almonds (optional)
Preheat oven to 400°F. Pierce the spaghetti squash 8 to 10 times with a skewer or thin knife (pierce deeply through flesh into center). Place on a baking sheet on center rack of oven; bake for 30 minutes and then rotate the squash a 1/4 turn. Bake another 30 minutes or until outside has browned in places and shell feels soft. Remove from oven and set aside until cool enough to handle. Once cool, cut it in half, remove and discard the seeds, and scrape the strands of squash out with a fork. Put the squash into a bowl and set aside.
While the squash is cooking, prepare the Brussels sprouts. Trim and discard the ends and cut the sprouts in half (quarter larger sprouts). Place on a baking sheet and spray with olive oil. (This prevents burning; if you don’t want to use the oil, cover loosely with a sheet of aluminum foil.) When the squash has almost finished cooking, put the sprouts into the oven and bake for about 15 minutes, stirring halfway through. Remove them when they are just beginning to brown but are not burning.
In a large, deep, non-stick skillet, cook the onions over medium-high heat until they turn golden, about 5 to 6 minutes. Add the Brussels sprouts, garlic, and vegetable broth and cover tightly. Cook for 3 to 5 minutes, adding more broth or water if skillet becomes dry. Add the chickpeas, basil, and red pepper flakes. Stir in the spaghetti squash, and toss gently to mix. Cook until heated through. Add salt and pepper to taste along with lemon juice. Serve topped with crushed or sliced almonds, if desired.
Autumn Spiced Apples
10 Gala apples, cut into 1-inch slices
1/4 tsp nutmeg
1 tsp cinnamon
6 tsp Splenda
2 Tbsp light butter or margarine
Put all spices into small bowl and stir; set aside. Melt the butter in a medium size saucepan and add apple slices. Spoon spice mixture over apples, stirring to cover completely. Cover and cook on medium heat for 20 minutes, stirring frequently. Serve and enjoy!
Michelle Davis is a bariatric nutritionist in the Weight Loss Surgery Center at BIDMC.
Above content provided by the Weight Loss Surgery Center at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted October 2013