Fall into healthy eating with these favorites!  Check back often as more recipes are added.

Apple Cider-Infused Water:

Here's a fall favorite that will help boost your water intake: Thinly slice a peeled apple, sprinkle with ground allspice and place in a pitcher with 2 cinnamon sticks. Fill with water and refrigerate for several hours or overnight for a delicious and light refreshment, hot or cold! A twist on apple cider with a lot less sugar. Enjoy!

Roasted Root Vegetables:

Root vegetables help promote a healthy gut microbiome. Choose your favorites- like carrot, sweet potato, turnip, parsnip, onion, beet- and cut into similar sized pieces. Spread evenly on a large rimmed pan, drizzle with olive oil, a little salt and pepper or your favorite spices, and bake at 425 degrees for about 45 minutes.  Yum!

Roasted Vegetables

Roasted Pears:

1 large or 2 medium firm pears (Bartlett or Bosc).  Slice thinly, 1/4" and spread on rimmed baking sheet. Drizzle with olive oil and season with a little salt and pepper. Bake for 20-25 minutes at 400 degrees, turning pear slices after 10 minutes, then turn occasionally until desired doneness and caramel color is reached.  Watch closely toward end of baking time. Roasted pear slices are a great addition to salads but are also delicious by themselves.

Caramelized Pears:

1 large or 2 medium firm pears (Bartlett or Bosc). Slice thinly, 1/4".  In a small bowl, mix 1/4 tsp. Nutmeg, 1/4 tsp. Allspice, and 1 tsp. Cinnamon.  Add 1 TB sugar (optional-I leave it out but it provides better caramelization) In medium pan, heat and melt 1 TB of butter or oil on medium-high heat.  Swirl to cover bottom of pan. Add spice/sugar mixture and stir to dissolve sugar. Add pear slices and coat with spice mixture. Let cook down for 5-8 minutes until fork tender or to desired doneness, flipping pear slices after a few minutes.  Add more time for further caramelization if desired. These cinnamon-spiced pears are wonderful on a bowl of oatmeal, and also as a dessert with a dollop of plain or vanilla yogurt.  Yum!


Turkey Pumpkin Chili (4 servings):

1 lb ground turkey

1 TB olive oil

½ onion, chopped

1 red pepper, chopped

1 yellow pepper, chopped

1 can (16 oz) chili beans

1 cup unsalted chicken broth

1 cup canned pumpkin

Seasonings (adjust to taste): ½ tsp salt, ½ tsp pepper, 1 tsp minced garlic, ½ tsp cinnamon, 1 tsp cumin, 1 TB chili powder



  1. Add olive oil to stockpot, then the ground turkey, breaking up into small pieces.  Add chopped onions and peppers.  Cook on medium heat until turkey is no longer pink.

  2. Add beans, chicken broth, pumpkin and seasonings.

  3. Cook on low and simmer for 30 minutes.  Taste and adjust seasonings as desired.  


Fall Festival Casserole (6-8 servings):

1 lb ground pork

1 TB olive oil

1 onion, diced (about 1 cup)

1 large apple, diced (about 1 1/2 cups)

1 medium sweet potato, diced (about 2 cups)

2 cups cooked multicolor quinoa

1 cup unsalted chicken broth

1/3 cup dry white wine

2 cups sauerkraut

salt and pepper, optional, if desired


1. Cook quinoa as directed on package.

2. While quinoa is cooking, heat oven to 350 degrees.

3. In medium skillet, break up ground pork and cook until no longer pink.  

Remove meat from pan to a plate and set aside.

4. In same skillet, add oil, onion, apple, and sweet potato and cook on medium heat, stirring occasionally, until potato is just fork-tender (about 5-8 minutes). Reduce heat, add chicken broth and wine and combine. Add pork.

5. Add cooked quinoa and combine all. 

6. Transfer skillet mixture to a medium casserole dish (lightly sprayed with cooking oil). 

7. Top with sauerkraut. Sprinkle with ground pepper.  

8. Bake at 350 degrees for 30-35 minutes or until sauerkraut is slightly browned and crispy.