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By Joy Lasseter, Ph.D., Nutritionist
As the days grow shorter and the air turns crisp, I start craving my favorite Fall recipes—warm soups, roasted vegetables, and comforting dishes filled with seasonal flavors. Autumn brings an abundance of nutrient-rich ingredients like pumpkins, winter squash, apples, root vegetables, and cinnamon. Whether you’re planning a cozy evening meal or putting together a healthy Thanksgiving menu, here are a few simple and delicious recipes to enjoy.
Butternut Squash Soup
A creamy, comforting classic and one of my go-to healthy Fall recipes.
Ingredients
2 Tbsp butter
1 medium butternut squash (peeled & deseeded)
2 medium potatoes
1 small onion
1 medium carrot
1 stalk celery
32 oz chicken stock
Salt & pepper
Instructions
Melt the butter in a large pot over medium heat. Chop the squash, potatoes, onion, carrot, and celery into 1-inch cubes and add to the pot. Stir and lightly brown for about 6 minutes. Add enough chicken stock to cover and simmer until just tender.
Blend until smooth, return to the pot, and add remaining stock to reach your desired consistency. Season with salt and pepper.
Serves 4.
Cornish Game Hens
A wonderful alternative to turkey for smaller Thanksgiving gatherings or intimate holiday meals.
Instructions
Select one Cornish hen per guest. If frozen, thaw in the refrigerator for about 3 days. Mix Italian seasoning, salt, and paprika with a little olive oil to create a rub. Massage this onto the skin and inside the cavity of each hen.
Roast at 400°F for about 45 minutes, or until the internal temperature reaches 165°F. Let rest for 5–10 minutes before serving.
Budget Tip
Substitute chicken breasts and garnish with pesto, chimichurri, or your favorite dressing for a faster and more affordable option.
Roasted Root Vegetables
Colorful, nutrient-dense, and naturally sweet, this healthy Thanksgiving side dish brings warmth and flavor to any Fall meal.
Ingredients
Carrots, sweet potatoes, rutabaga, turnips, parsnips, red onion, and whole garlic cloves.
Instructions
Preheat oven to 400°F. Wash and scrub the vegetables, chop into bite-sized pieces, and place in a baking dish. Drizzle with olive oil and brush or toss to coat evenly. Roast until tender but not overcooked.
Adjust quantities based on the number of guests.
Busy Mom’s Quick Apple Pie
A simple, satisfying dessert when you want something festive without spending hours in the kitchen.
Ingredients
2 refrigerated boxed pie crusts
2 cans apple pie filling
¼ stick unsalted butter
1 egg
Cinnamon
Lemon juice
Instructions
Place the bottom crust in a pie dish, fill with apple pie filling, and top with dots of butter. Sprinkle with cinnamon and a splash of lemon juice for brightness. Add the top crust, crimp the edges, and brush with a beaten egg for a golden finish. Bake according to the crust package directions.
Simple, fast, and always a crowd-pleaser.
Final Thoughts
Whether you’re preparing a traditional spread or searching for healthy Thanksgiving recipes, these dishes bring together the flavors of Fall while supporting a lifestyle of healthful living. Seasonal foods are naturally rich in nutrients, easy to prepare, and wonderful for sharing with loved ones.
For more healthy recipes, organic gardening inspiration, and guidance for living well into your 100s, visit my website and blog at: JoyfulLivingHealthy.com
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