Seasonal Nutrition – 2 Simple, Delicious, and Nutritious Recipes Using Fresh Fall Seasonal Produce

Fall Seasonal Nutrition for Employee Wellness

Seasonal Nutrition – 2 Simple, Delicious, and Nutritious Recipes Using Fresh Fall Seasonal Produce

September is the National Self-Care Awareness Month. COVID-19 has shifted the dynamics of employee health and wellbeing in many ways. Apart from the mental stress and financial crisis, the other key concern during the pandemic has been the undesired weight changes due to unhealthy food habits. The Self-Care month is all about cultivating healthy lifestyle habits and putting in that extra care to ensure better health and holistic wellbeing. And so, employers must promote healthy eating habits through their employee wellness programs.

An important element of a healthy and balanced diet is incorporating adequate amounts of fresh seasonal vegetables and fruits regularly. With Fall season just around the corner, it is a great time for pears, persimmons, cranberries, artichokes, eggplant, beets, and other colorful produce.

Here are 2 simple, delicious, and nutritious recipes using the fresh Fall seasonal produce.

Stuffed Mushrooms

September is observed as the National month of Mushrooms and cheese. While cheese is rich in protein and calcium, artichokes are superfoods that can lower LDL cholesterol, improve digestive health, have anti-inflammatory properties, and are loaded with nutrients. Similarly, mushrooms are a low-calorie source of fiber, protein, and antioxidants. Here is a simple mushroom dish stuffed with artichokes and cheese for that sumptuous appetizer or bites.


  • Mushrooms – 24, stems removed and chopped
  • Artichoke hearts – 12 ounces, marinated, drained, and chopped
  • Onion – 1, chopped
  • Softened Cream cheese – 8 ounce
  • Sour cream – 2 tbsp
  • Italian cheese blend – 1 cup, shredded 
  • Parmesan cheese – 2 tbsp grated 
  • Olive oil – 1 tbsp
  • Garlic salt, salt, and ground black pepper – to taste


  • Preheat the oven to 350 degrees F (175 degrees C).
  • Take a large skillet and heat the olive oil over medium heat.
  • Add the onions and mushroom stems. Saute for around 5 mins till the onions turn translucent.
  • Season with salt and pepper. Mix well and transfer to a large bowl.
  • Add the softened cream cheese, sour cream, artichoke hearts, cheeses, salts, and pepper. Combine well.
  • Stuff this mix into the mushroom caps.
  • Grease a baking tray and place these stuffed mushrooms.
  • Bake for around 20 minutes or until the filling starts to bubble.


  • Reduce the cream cheese and other cheese amounts if your calorie count or health does not permit it.

This recipe gives 12 servings.

Nutritional Facts: (for 1 serving)

  • Calories – 155
  • Protein – 6.3 g
  • Carbohydrates – 6.3 g
  • Fat – 12.7 g
  • Dietary Fiber – 1.6 g

Cranberry and Nuts Granola Bar

September is also observed as National Cranberry month, so here is a nutritious and delicious granola bar using seasonal cranberries. Cranberries are rich in nutrients and antioxidants, regulate blood pressure, and improve immunity. Nuts like pecans and almonds are a powerhouse of minerals, vitamins, and other nutrients. A rich source of fiber, oats are loaded with antioxidants that aid in weight loss, regulate blood sugar levels, and are good for heart health. This granola bar is easy to make and can make a great snack at work, for picnics, or for family dinners.


  • Rolled oats – 3 cups
  • Crispy brown rice cereal – 1 cup
  • Dried cranberries – 1 cup
  • Almonds – ½ cup, toasted and chopped
  • Pecans – ½ cup, toasted and chopped
  • Smooth almond butter – ½ cup
  • Brown rice syrup – ⅔ cup (or corn syrup)
  • Salt – ¼ tsp
  • Vanilla extract – 1 tsp


  • Preheat the oven to 325 degrees F.
  • In a large bowl, combine the oats, rice cereal, cranberries, nuts, and salt.
  • Combine the rice syrup, almond butter, and vanilla. Microwave for 30 seconds or heat in a saucepan for a minute.
  • Add this to the dry ingredients and mix to coat well.
  • Grease a baking tray or line it with parchment paper.
  • Transfer the mix and spread it evenly by pressing with a spatula.
  • Bake it as per choice. 20 – 25 minutes for chewier bars and 30 – 35 minutes for crunchier bars.
  • Cool for around 10 minutes before cutting into bars. Cool for another 30 minutes before removing it from the tray.


  • Brown rice syrup or corn syrup are vegan options. Honey or other sweeteners can be used to hold the mix.
  • Any nuts or seeds of choice can be added. Include chocolate chips if the calorie count permits.

This recipe gives 24 (bars) servings.

Nutritional Facts: (for 1 serving (1 bar))

  • Calories – 161
  • Protein – 3.3 g
  • Carbohydrates – 23.3 g
  • Fat – 6.8 g
  • Dietary Fiber – 2.5 g