autumn harvest

AUTUMN

This time of year, nature graces us with a bounty of root vegetables like potatoes, carrots, and potatoes. Nutritious foods that make you feel nourished, they are a filling ingredient in the following recipes. For fall flavors, these gluten-free recipes are also heightened with the addition of spices, nuts, and dried fruits like cranberries and apples. Enjoy!

Split Pea and Root Vegetable Soup

From the Taste for Life test kitchen

75 min

prep time serves 8

4 Tbsp oil 3 medium carrots, peeled, chopped 2 large parsnips, peeled, chopped 1K c chopped leeks (white and pale green parts only; about 2 medium leeks) 1 large onion, chopped

2K tsp dried thyme 2 tsp dried marjoram 3 bay leaves 11 c low-sodium chicken broth 3 c dried split peas Salt and freshly ground black pepper K c chopped fresh Italian parsley

1. Heat oil in a large pot set over medium heat. Add carrots, parsnips, leeks, onion, thyme, marjoram, and bay leaves. 2. Cover and cook until vegetables are tender, stirring occasionally, about 20 minutes.

3. Add broth and peas. Bring to a simmer, cover partially, and cook until peas are tender and soup thickens slightly, stirring occasionally, about 45 minutes.

4. Season to taste with salt and pepper. Discard bay leaves. Stir parsley into soup. Serve. Kitchen Note: When reheating this soup, thin with some water if the soup becomes too thick.

Per serving: 426 Calories, 25 g Protein, 64 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 281 mg Sodium, HHHHH Vitamin B1 (thiamine), K, Folate, Phosphorus, HHHH Vitamin A, B3 (niacin), HHH Iron, Zinc, HH Vitamin B2 (riboflavin), B6, Potassium, H Vitamin B12, C, E, Magnesium

Spicy Squash with Creamy Polenta

From LEON Happy Guts: Recipes to Help You Feel Better by Rebecca Seal and John Vincent ($19.99, Conran, 2021)

1L lb butternut squash, deseeded, skin on, cut into approximately 1-inch chunks (you can be flexible with quantities, if your squash is larger) 1 red onion, cut into 8 wedges 4 cloves of garlic, in their skins Generous pinch of hot or mild chili flakes, to taste (optional) 3 Tbsp extra-virgin olive oil Salt and freshly ground black pepper 1 Tbsp finely sliced red chili Extra-virgin olive oil, to serve For the polenta: 65 min prep timeScant Scant 1 c polenta (corn grits) 2 c boiling water serves 4 Scant M c milk Salt and freshly ground black pepper, to taste

1. Check polenta packaging for when to start cooking the polenta. Quick-cook polenta will cook in just a few minutes, whereas traditional polenta can take up to 45 minutes.

2. Preheat oven to 350°.

3. Use 1 large or 2 smaller roasting trays. Toss together squash, onion, garlic, chili flakes (if using), oil, and some black pepper. Spread out in a single layer in tray(s) and roast in oven for 30 minutes.

4. Add sliced chili and toss again. Increase heat to 400° and cook for a further 25 minutes, or until onion is browning and squash is tender (check after 15 minutes). Remove from oven, take out garlic, and set aside. Season roasted veg with a little salt and keep warm. 5. Meanwhile, cook polenta. Bring water and milk to a simmer in a deep pan. Pour in polenta in a slow stream, stirring all the time to stop lumps forming. Reduce heat and cook according to package instructions, stirring often. If polenta gets too thick, add a little water or milk— it should be soft and creamy and not at all gritty. Season to taste with salt and pepper. 6. Pop roasted garlic from their skins, mash to a paste with the flat side of a knife, and then stir into polenta. Serve spicy squash and onions on top of polenta, finishing with a little drizzle of extra-virgin olive oil.

Kitchen Note: Squash, especially the skin, is high in fiber. Cooking with the skin on is nutritious. It helps the squash to roast without becoming squishy, and it tastes good too. Although the polenta will set if chilled, leftovers can be eaten at room temperature or heated in a microwave.

Per serving: 340 Calories, 6 g Protein, 55 g Carbohydrates, 5 g Fiber, 12 g Total fat (2 g sat), 315 mg Sodium, HHHHH Vitamin A, HHHH Vitamin C, HHH Vitamin B6, HH Vitamin B1 (thiamine), E, H Vitamin B3 (niacin), Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium © STEVEN JOYCE

45 min

prep time serves 4

Maple Roast Carrots

From Broke Vegan: Over 100 PlantBased Recipes That Don’t Cost the Earth by Saskia Sidey ($14.99, Hamlyn, 2021)

1 bunch of carrots, preferably with green leafy tops (total weight about 2 lb), peeled and halved 2 Tbsp olive oil

Salt and pepper 2 Tbsp maple syrup

1. Preheat oven to 375°.

2. Toss carrots with oil on a large baking tray and spread them out in an even layer—you want to roast them, not steam them, so they need space to caramelize. Season with salt and pepper and roast for 30 to 35 minutes, until golden and soft to the touch.

3. Drizzle over maple syrup and return to oven for 5 minutes, until carrots are sticky and smell fragrant. 4. Enjoy warm, or leave to cool, and then store in an airtight container in the refrigerator for up to 5 days. Kitchen Note: Carrots are one of the cheapest vegetables. Roasting them brings out their wonderfully sweet flavor, which gets a helping hand here from the maple syrup. They keep really well, so if you roast a bunch of carrots, you can use them in meals for the rest of the week. If you can get your hands on carrots with tops, use the leafy greens to make a zero-waste pesto. You can leave out the maple syrup and try using any herbs and spices you have in the cupboard if you prefer; for instance, carrots work well with cumin, paprika, and turmeric.

Per serving: 179 Calories, 2 g Protein, 29 g Carbohydrates, 6 g Fiber, 7 g Total fat (1 g sat), 449 mg Sodium, HHHHH Vitamin A, HH Vitamin B2 (riboflavin), B6, K, H Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Phosphorus, Potassium

Harvest Spice Fruit & Nut Granola

From Farmhouse Weekends: Menus for Relaxing Country Meals All Year Long by Melissa Bahen ($30, Gibbs Smith, 2021)

1K c old-fashioned rolled oats* K c raw, shelled pumpkin seeds (pepitas) K c raw, shelled sunflower seeds K c finely chopped pecans N c brown sugar N c pure maple syrup N c extra-virgin olive oil K tsp salt K tsp pumpkin pie spice K c finely chopped dried apples K c golden raisins K c sweetened dried cranberries

55 min

prep time (makes 4K-5 cups)

1. Preheat oven to 300°. Line 2 large, rimmed baking sheets with parchment paper or silicone baking mats. Set 1 aside.

2. In a large bowl, combine oats, pumpkin and sunflower seeds, pecans, and brown sugar. Toss to combine. 3. In a medium, microwave-safe bowl or a large glass measuring cup, combine maple syrup, oil, salt, and pumpkin pie spice. Microwave for 30 seconds and then whisk until combined. Pour liquid over oat mixture and toss until evenly coated.

4. Pour oat mixture onto 1 of the prepared baking sheets and spread it into an even layer. Bake for 45 minutes, stirring every 15 minutes. 5. As soon as you get granola out of oven, use a spatula to scrape it onto unused baking sheet. Spread it into an even layer, add dried fruits, and allow it to cool completely. When granola is cool, use your hands to break it into small pieces. *Oats can be contaminated with gluten during processing. If you have celiac disease, look for specialty gluten-free oats. They’re grown, harvested, and processed separate from glutencontaining grains.

Per serving (serves 8): 327 Calories, 6 g Protein, 41 g Carbohydrates, 4 g Fiber, 18 g Total fat (2 g sat), 155 mg Sodium, HHH Phosphorus, HH Magnesium, H Vitamin B1 (thiamine), B2 (riboflavin), E, Iron, Zinc

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