3 Flavorful and Healthy Fall Dishes to Make Now

Chili Roasted Root Vegetables

The luteal phase is when a woman’s body benefits most from natural sugars and easy–to–digest cooked foods. The warming spices in this salad aid in digestion, and the selenium-packed Brazil nuts act as a complete thyroid supplement. Pangritata is essentially poor man’s Parmesan. Brazil nuts add a similarly delicious crunch to these sweet roasted vegetables and keep the pangritata gluten-free.

Ingredients, Serves 4

1 large sweet potato (1 pound), cut into 1-inch cubes
4 small carrots (½ pound), cut into 1-inch pieces
4 small parsnips (½ pound), peeled and cut into 1-inch pieces
5 tablespoons olive oil
1 teaspoon cumin
1 teaspoon chili powder
½ teaspoon ground cinnamon
1½ teaspoons sea salt
One 15-ounce can chickpeas (about 2 cups cooked)
⅓ cup Brazil nuts, pulsed in the food processor or finely chopped
2 garlic cloves, minced
¼ cup tahini paste
2 tablespoons freshly squeezed lemon juice
1 tablespoon finely chopped fresh parsley, for garnish

Directions

1. Position the racks in the upper and lower thirds of the oven and preheat the oven to 425°F. Line two rimmed baking sheets with parchment paper.

2. In a large mixing bowl, combine the sweet potato, carrots, parsnips, 3 tablespoons olive oil, cumin, chili powder, cinnamon, and 1 teaspoon salt. Toss until well coated in the oil and spices.

3. Arrange the veggies in an even layer on the prepared baking sheets. Roast for 20 minutes, then remove the pans and add the chickpeas. Return the pans to the oven, swapping the top one to the bottom, and cook for another 20 minutes, or until the vegetables are nicely browned and caramelized.

4. While the root veggies are roasting, make the pangritata: Heat the remaining 2 tablespoons of olive oil in a small skillet. Add the nuts and garlic and cook over medium heat until fragrant and lightly browned, about 3 minutes. Season with salt and set aside.

5. In a small mixing bowl, whisk together the tahini, lemon juice, and ½ teaspoon salt until a thick paste forms (culinary magic!). Add ¼ cup of water (or more) and stir until the sauce is the consistency of ranch dressing.

6. Transfer the roasted veggies to a serving plate, drizzle with the tahini sauce, and garnish with the Brazil nut pangritata and parsley.

Tip: The tough skin on veggies is often the healthiest part. For example, potato skins have far more fiber, antioxidants, iron, potassium, and B vitamins than the pale flesh underneath. (Another rule of vibrancy!) I leave the skin on the carrots and sweet potatoes but peel the parsnips since the outside can be slightly bitter.

Thai Peanut Hummus with Farmer’s Market Crudités

There are some store-bought condiments that aren’t worth your time to DIY. But hummus couldn’t be easier to make, and it’s a great dish to add to your batch-cooking repertoire if you’re a big snacker (especially post-workout). This version uses peanut butter instead of the usual Mediterranean tahini paste, along with lime juice and fresh mint leaves for a Thai spin. Prep the crudités and store them in individual containers so you always have carrot sticks and dip at the ready.

Ingredients, Serves 4 to 6

One 15-ounce can chickpeas (or 2 cups cooked), rinsed and drained
¼ cup organic unsalted peanut butter
2 small garlic cloves
Zest of 1 lime
¼ cup freshly squeezed lime juice (from about 2 limes)
¼ cup (loosely packed) fresh mint leaves
½ teaspoon sea salt
¼ teaspoon cayenne pepper
1 tablespoon finely chopped peanuts, for garnish
1 bunch of baby carrots (or 2 medium), trimmed and halved lengthwise
1 bunch of radishes, trimmed and quartered
1 small English cucumber, cut into sticks

Directions

1. In the bowl of a small food processor or blender, combine the chickpeas, peanut butter, garlic, lime zest, lime juice, mint leaves, ¼ cup water, salt, and cayenne pepper. Puree, adding more water 1 tablespoon at a time if necessary, until the mixture is very smooth.

2. Transfer to a serving bowl and garnish with the chopped peanuts. Arrange the carrots, radishes, and cucumbers around the bowl and serve, or store the hummus for up to 2 weeks in the fridge.

Tip: Peanuts are a high pesticide crop, so I recommend investing in organic. If you’re allergic, you can always swap tahini or almond butter, but you won’t get as much of a play on Thai peanut sauce.

Vietnamese Chicken Soup for the Soul

Though I don’t believe its place in traditional cuisine is only as a hangover cure, the gelatin and amino acids from the bone broth certainly help get you get rehydrated and back on your feet. I love adding sliced bok choy so my body gets just as much from of the comforting bowl as my soul does.   

Ingredients, Serves 4

2 1/2 quarts slow cooker ginger-chicken bone broth (pg 000)
8 ounces thin flat brown rice noodles or gluten-free ramen
2 cups shredded chicken (preferably dark meat)
1 large shallot or 1/2 small yellow onion, thinly sliced
2 baby bok choy, thinly sliced
1/4 cup fish sauce
2 tablespoons fresh lime juice
1/2 cup basil leaves, coarsely torn
1/2 cup cilantro leaves
1 serrano chile, thinly sliced
1 lime, cut into wedges

Directions

1. In a large stock pot, bring the chicken broth to a simmer. Add the rice noodles and cook according to package directions (about 2 to 3 minutes, usually). Remove from the heat and stir in the chicken, shallot or onion, bok choy, fish sauce and lime juice.

2. Divide the soup among four bowls and serve alongside the herbs, chiles, and lime wedges.  

Tip: It’s fairly easy to find brown rice noodles these days. If you don’t see any in the Asian food aisle, you can always swap gluten-free linguine, or simply use plain white pad Thai noodles. Lotus Foods makes amazing black rice and millet ramen that work well in this recipe.

P.S. You can find all these recipes in Phoebe’s book, The Wellness Project!