With Autumn here, it is time for some crisp and pleasant weather. Fall is known for its rich spices and comfort food. Like its colors, the fall harvest is also very colorful, fresh, and healthy. Be it Apples, Pumpkins, Pears, Bok Choy, Squash, or spices like nutmeg and cinnamon – Autumn gives the best seasonal produce that is a treat to look at, feel, smell, taste, cook, and relish the healthy deliciousness.
Here are two simple, quick, yummy, and healthy recipes using the fresh Early Fall seasonal produce.
Bok Choy with Ginger and Garlic
Bok Choy is many times called a “Super Food”. It is a very nutritious cruciferous vegetable that is rich in iron, calcium, magnesium, phosphorus, vitamin K, beta-carotene, omega-3 fats, fiber, and protein. It helps maintain a healthy bone structure, fights inflammation, reduces the risk of developing cancer and heart diseases, and boosts immune health. With a mild flavor, Bok Choy can be used in many recipes in any cuisine.
- Bok Choy – 1 pound (or enough for 4 servings)
- Vegetable oil – 1 tbsp
- Sesame oil – 1 tbsp
- Water – ¼ cup
- Freshly grated ginger root – 1 tsp
- Garlic – 2 cloves (minced)
- Oyster sauce – 1 tbsp
- Light soy sauce – 1 tbsp
- Brown sugar – 1 tbsp
- Red pepper flakes (crushed) – ⅛ tsp (Optional)
- Trim the Bok Choy ends and chop them up. Keep the white and green parts separately as their cooking times differ. Rinse them and set them aside after pat drying.
- Take a bowl and mix the vegetable and sesame oils together.
- In another bowl, combine the grated ginger, minced garlic, both sauces, water, brown sugar, and red pepper flakes.
- Take a wok or a large skillet. Heat half of the oil mixture over medium heat. Add the stems of the bok choy first and cook until they turn pale green.
- When the stems are almost cooked, add the rest of the oil mix and the bok choy leaves. Cook for few minutes until the leaves wilt. Transfer the bok choy to a bowl.
- Add the sauce mix to the wok and cook over medium-high heat while stirring constantly.
- Once the sauce thickens slightly, add the bok choy and mix well on low heat till combined well.
- Serve with steamed rice with a hint of lemon juice if needed.
- At the end of the cook, the thickened sauce mix can be added to the bok choy in a serving dish and tossed lightly to coat.
- You can also add grilled shrimp, stir-fried mushrooms, or other extras to make it more healthy and delicious.
- Add more pepper or chilies to make it spicier as per your taste.
This recipe gives 4 servings.
Nutritional Facts: (for 1 serving)
- Calories – 93.3
- Protein – 2 g
- Carbohydrates – 6.9 g
- Fat – 7.1 g
- Dietary Fiber – 1.2 g
Apple and Cinnamon Muffins
Apples and cinnamon are a match made in heaven. The fresh crisp apples and cinnamon, the star spice of the fall season, make the autumnal treats even better. In addition to the apples and cinnamon, this recipe also includes zucchini – another nutritional and healthy fall seasonal produce.
- Shredded apple – 1 cup
- Shredded zucchini – 2 cups
- Sugar – 1 ¼ cups
- Oil – ⅔ cup
- Eggs – 3
- Vanilla extract – 1 tbsp
- All-purpose flour – 2 ¼ cups
- Ground Cinnamon – 1 ½ tbsps (add more according to taste)
- Baking soda – ¾ tsp
- Baking powder – ¾ tsp
- Preheat the oven to 175 degrees C (350 degrees F). Grease 24 muffin cups with paper liners or spray oil.
- In a bowl, whisk the eggs, oil, sugar, and vanilla extract until smooth.
- Add the flour, ground cinnamon, baking powder, and baking soda into this egg mixture, and combine well.
- Fold in the shredded apple and zucchini into the batter.
- Scoop the batter in the prepared muffin cups.
- Bake them in the preheated oven for about 25 minutes. The muffins must spring back when the top is pressed.
- You can also add some nuts, chocolate chips, or oats on the top before baking the muffins for texture and taste.
- You can swap the white sugar with brown sugar.
- You can also bake it as a cake or loaf instead of making small muffins.
This recipe gives 24 servings.
Nutritional Facts: (for 1 serving)
- Calories – 153
- Protein – 2.2 g
- Carbohydrates – 20.9 g
- Fat – 6.8 g
- Dietary Fiber – 0.8 g
Recipe idea and source – Allrecipes.com