01 of 08
Whole Foods Recipes for the Autumn HarvestFall brings us into a descending energy pattern as the earth gives off the last of her harvest. Root veggies, winter squash, Brussels sprouts, cauliflower, cabbage, onions, beets, leeks and other sturdy vegetables are what remain to be harvested in areas that see cold temperatures and snow. Here are some favorite recipes for using the Autumn harvest. These dishes are heartier, denser and more warming in nature than summer foods.
02 of 08
Cooking with Apples: Whole Foods Recipes for Every CourseFall offers up an incredible abundance of apples for baking, cooking, salads, applesauce and just plain eating from the hand. They possess a multitude of qualities: tart, sweet, juicy, crisp, complex and crunchy with just as many possibilities. Fuji, Braeburn, Pink Lady, Gala, Cortland, Pippin, McIntosh, Macouns, Jonathan, Ginger Gold, Paula Red, Empire, Winesap and Jonamac are amongst the many varieties of apples that appear in fall.
From an energetic and healing perspective, these wonderful... fruits are quite interesting. They grow high off the ground, drawing their growth and development through their stems, miniature umbilical cords which connect them to the mother tree. They are formed around an internal cluster of seeds, and have porous flesh. Energetically this means they affect the upper organs, and have dispersing and cooling properties. They are particularly cooling and moistening for the lungs, but benefit digestion, elimination and an overworked liver as well. Rich in pectin that interacts with the other phytonutrients contained in the fruit, apples help remove cholesterol and heavy metals from the blood.
Cooked apples are generally easier to digest than raw ones, so we have plenty of cooked recipes in the list that follows. We've included plenty of vegan, gluten-free and whole grain options, so there is something for everyone.
03 of 08Cauliflower has been given a bad rap in a lot of circles (with kids, grown-up kids, and folks who are reluctant friends with vegetables). I see it as an undeserved reputation Iti might be better said that it is a vegetable that needs handling and consideration, because it is delicious if prepared well. Cauliflower is rich in vitamins C and K, folate (great for pregnancy!) and dietary fiber, and is being studied for its anticancer properties.
As is true of many white foods, cauliflower makes a... great blank canvas to paint with assertive flavors. Herbs and curry spices are wonderful additions to cauliflower and can transform this hearty and humble vegetable into something quite special. These recipes should help open you up to the universe of flavors that make cauliflower capable of wondrous things!
04 of 08
The Mighty Mushroom: Great Whole Foods Recipes For Wild and Cultivated FungiMushrooms have documented abilities to bolster immunity, cleanse and nourish the blood, and help remove toxins from the body. Mushrooms of all kinds -even the ubiquitous white button mushroom- seem to be anti-inflammatory powerhouses of intense nutrients. They are rich in selenium, B vitamins, potassium and phosphorous, and contain glyconutrients that may have significant value for the immune system. Various mushrooms are being studied for their antiviral, antibacterial, anti-cancer... possibilities. Beyond all of this is the fact that mushrooms are culinary marvels, full of individual personality and delicious in their own right. The following list of recipes hints at the possibilities of these wonderful woodland plants.Continue to 5 of 8 below.
05 of 08
Whole Foods Cooking and Baking with SquashSquash come in dozens of varieties, shapes and colors. In summer and early fall we see the delicate yellow and green varieties: zucchini, yellow squash, avocado and patty pan. As summer deepens into fall, the wonderfully dense yellow and deep orange fleshed varieties ripen to carry us through the winter: pumpkins of all kinds, butternut, delicata, acorn, carnival, hubbard, hokkaido and many more grace our pantries and root cellars. Each has its own personality, and while many of them are... interchangeable in a recipe, the flavor and texture will change according to the squash you select. This collection of recipes is designed to give you ideas for the countless ways squash of all kinds can be used in your kitchen.
06 of 08
Whole Foods Pumpkin Recipes From Soup to DessertThe recipes that follow are a love song to pumpkin and its many possibilities. Pumpkin is loaded with nutrients: alpha and beta-carotene and potassium, magnesium, vitamins C and E. It is also rich in fiber and I consider it to be a super food of the first order. All dark yellow or orange squash and pumpkin are very nourishing to the spleen, pancreas and stomach, helping to balance blood sugar Try cooking these recipes with small round sugar pumpkins, boldly ribbed Cinderella pumpkins, calabaza... (West Indian pumpkin), Hokkaido squash, Red Kuri, Kabocha, or any other deep orange, dense squash. These can be used interchangeably, with slight variations in flavor, density and texture. Butternut squash is less dense and a bit more delicate in flavor than these others, but is perfectly fine for most of these recipes.
07 of 08
Warming Soups for Fall and WinterAs the days get shorter and cooler, nothing is quite as satisfying as a big bowl of steaming soup to warm and nourish our bellies and our spirits. Soup can become a one pot meal, or serve as the centerpiece of a simple supper. It is comfort food at its best, and in our house soup is king when the weather turns chilly. We will eat it any time of day, including for breakfast. Below you will find an array of soups made with seasonal vegetables, including squash, root vegetables and mushrooms; as... well as hearty bean soups, healing soups and more.
08 of 08Busy lives require good time management, and make-ahead meals can tip the scales towards better nutrition when time is tight. The soups and stews that follow benefit from sitting for a day in your fridge so flavors can meld. They can also be frozen, so you can make a pot of soup or stew and freeze it in single serve containers for lunch or dinner on the fly. Better yet, cook cooperatively with a friend and turn a chore into a social event. Share the grocery bill, cook and eat a good meal... together and split the remaining booty. This is a great way for busy young professionals to save time and money while still nourishing their social lives and their bellies. ALWAYS make sure you cool soups down before refrigerating. NEVER put hot soup in the fridge with the lid on tight; doing so will make a soup go sour because the heat has nowhere to go. If you don't have time to cool a soup to room temperature, just cover the pot most of the way leaving a good sized air hole for vapor to escape.
Autumn means apples, pears, squash, pumpkins, mushrooms, brussels sprouts, and root veggies and what we call "earth colors" -yellows, oranges, reds and browns- are abundant in the plant kingdom this time of year. Not only do these fruits and vegetables bring delicious flavors to our cool weather table, they provide rich nutrients with documented health benefits and powerful immune system boosters at a time of year when we may be more vulnerable to getting sick. The following are recipes... for this wonderfully rich time of year. Happy cooking!