Planning Warm Autumn Recipes that Nourish

Using dietitian approved, tried-and-true methods to nourish our bodies from the inside-out this fall season.

One common thread during our client sessions at Aterra Nutrition is menu planning for the family. But this isn’t the stereotypical “meal prep” with the black containers assuming we want to eat the same thing for 5 days straight.

The menu planning that our registered dietitians teach is intentional and thoughtful, using our sustainable method.

Aterra Nutrition’s 5 Pillar Menu Planning System

1. Flexibility: plan ahead, but make room for spur-of-the-moment changes to your routine

2. Sustainability: making eating habits that stick for the long term

3. Consistency: eating regularly throughout the day has benefits beyond listening to hunger cues

4. Balance: adding in nutrition as it relates to your personal goals, and ensuring a balance of nutrients overall

5. Time, budget, and family-friendly: using seasonal foods that fit your budget, taking into account each family member’s preferences

Using our 5 Pillar System, here are seasonal recipes created from our dietitians and interns.

Warm Autumn Bowl 

This recipe is so delicious, easy to make for the family, and you can make enough for leftovers. You can swap toppings, other seasonal veggies (like sweet potato for the squash, or kale for spinach) or use a store bought vinaigrette if desired.

Ingredients:

• 1 small-medium butternut squash, cubed (can also use frozen)

• 1 smal-medium red onion, diced

• 1/2 bag fresh baby spinach, washed

• 1/4 cup craisins

• 2 tbsp olive oil, plus more for drizzling

• Salt, pepper, and garlic powder, to taste

• 2-4 servings cooked couscous or quinoa, as preferred

• baking sheet, cooking spray, mixing bowl, can opener

Dressing:

Maple-Dijon Vinaigrette

• mason jar or container with a tight fitting lid and measuring spoons

• 2 tbsp maple syrup (or honey if preferred/more accessible)

• 1 tbsp dijon mustard

• 2 tbsp apple cider vinegar (or red wine vinegar if preferred/more accessible)

• 1/4c olive oil

• a pinch each of salt, pepper, garlic powder

Topping:

• Pumpkin seeds

• Crumbled goat cheese or feta

• Canned chickpeas, drained, rinsed, and patted dry

Directions:

1. Preheat oven to 375 degrees

2. Lightly coat the baking sheet with cooking spray

3. Wash, peel and cut the butternut squash, red onion (if using frozen butternut squash, thaw for a few minutes)

4. Use a large mixing bowl to coat the cubed squash in olive oil

5. Evenly spread the squash on the baking sheet and season with salt, pepper and garlic powder to taste. Set alarm and bake for about 20-25 minutes, checking half way through to ensure even cooking

6. While that is baking, make the vinaigrette and set aside, and cook the couscous or quinoa to package directions

7. When squash alarm goes off, add the red onion to the baking sheet and drizzle with olive oil. Set alarm and bake for another 5-10 minutes

8. When squash alarm goes off, add the craisins and the baby spinach to the baking sheet and mix so it is evenly coated with seasonings, olive oil, and dispersed throughout the other veggies.

9. Set alarm and bake for another 5 minutes or until the squash is fork tender - if needed, use foil to loosely cover the baking sheet so squash can continue cooking but other items do not burn. The veggies are done cooking when the squash is fork tender and the spinach is wilted.

10. To serve individually: add the grains to the bottom of a bowl, add 1-2 scoops of roasted veggies on top, add your preferred toppings and drizzle with the vinaigrette. Enjoy!

Apple Spice Oatmeal

This quick and easy stovetop oatmeal recipe is essential for crisp mornings, and you can swap in different fruits and add-ins to change up the flavor.

Ingredients:

• 2 cup milk of choice (dairy or non-dairy)

• 1 tbsp of brown sugar

• 2 tsp cinnamon

• 1 tsp ground nutmeg (optional)

• 1 tsp vanilla extract (optional)

• 1 cup oats

• 1 medium apple, diced small

• Toppings: chopped walnuts, granola, dollop of full-fat vanilla Greek yogurt

Directions:

1. In a medium saucepan, add the milk, brown sugar, cinnamon, nutmeg and vanilla extract and bring to a boil

2. Add in the oats and bring back to a boil while stirring

3. Cover and simmer the oats on low for 5 minutes

4. Add in the diced apple, stir, and continue simmering for about 5 minutes, until the apple is tender

5. Add to a bowl with desired toppings, serve warm. Enjoy!

Each of these recipes provides a variety of complex carbohydrates, protein, fat, and fiber to keep you satiated. Which recipe do you think you’ll try this season?

Interested in thoughtful and intentional menu planning with a registered dietitian?

Here are the ways to work with us for personal support:

🍓 Individual nutrition counseling

🍋 Family-based nutrition counseling

🥝 Group support in our signature program, Nourish Your Life: Intuitive Eating Membership

🫐 Workshops, like our virtual Casual Cooking Class

Book online here:

PERSONAL SUPPORT

Our Intuitive Eating Membership, Nourish Your Life, is currently enrolling. Become a part of our community.

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Disclaimer: The information shared in this blog is for general educational and informational purposes only. It may not be tailored to your specific health needs as it is written here. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.