The
FALL ISSUE
2019
TIPS FROM A DIETITIAN
SIMPLE RECIPE
SHOPPING LIST SEASONAL RECIPES
FALL PRODUCE COLOR GUIDE +MORE!
FALL FOR COLOR In the past, our ancestors shifted their diets with the changing of seasons because of what foods were available to them. While Mother Nature does a wonderful job at providing foods for each season, we’ll provide you with easy-to-make recipes featuring seasonal fruits and veggies, and tips from our Dietitian Board to help you spot the best-colored produce for this fall season.
- The Simple Mills Team
FALL TIME VEGETABLE TART YIELD: 8 SERVINGS
10 MIN
50 MIN
PREP TIME
COOK TIME
INGREDIENTS 1 recipe of Simple Mills Pizza Dough Mix
1 large zucchini
2 TBSP apple cider vinegar 2 TBSP grapeseed or vegetable oil
1 small bunch of swiss chard or other quick-cooking green
6 TBSP water
2 TBSP olive oil
3/4 cup canned pumpkin (or 1.5 baked, peeled and mashed sweet potatoes)
1/2 tsp. each of dried thyme and sage
2 large carrots (for these three veggies, try to find close to the same diameter so the slices are the same size)
1 large squash
1/4 tsp. each sea salts and fresh ground pepper
INSTRUCTIONS PREPARE the pizza crust per directions on box, pressed into a 9.5 or 10” pie or tart pan/tin. USE the tines of a fork to press the edges. Bake for 10 minutes. Remove from oven and set aside. PREHEAT the oven to 375° F. Mix pumpkin or sweet potatoes with thyme, sage, sea salt and pepper. Spread mixture on bottom of crust. TAKE out of the oven, move the chickpeas around and arrange the asparagus next to them. Drizzle asparagus with a bit of olive oil and season with salt and pepper. USE a mandolin slicer (or vegetable peeler) to slice the carrots, squash and zucchini into thin strips about 1/8’ thick. TO fill the pie, roll strips of carrots together and press down into the center of the tart. LAYER strips of squash, zucchini and the remaining carrots around the center, until the crust is entirely filled. DRIZZLE olive oil over the veggies and sprinkle with salt and pepper to taste. BAKE for 45 minutes – 1 hour (tenting with foil after 20 minutes to prevent burning) or until veggies are tender. Serve warm. If dairy is tolerated, this savory pie would also be fantastic sprinkled with feta or goat cheese, or freshly-grated parmesan cheese after removing from oven, along with a dash of high-quality balsamic vinegar.
Dietitian’s Tip These veggies are all a good source of fiber – something most of us are not getting enough of but that supports satiety and healthy digestion. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
10 MIN
15 MIN
PREP TIME
COOK TIME
PUMPKIN BROWNIE BITES YIELD: 24 BITES
INGREDIENTS BROWNIE BATTER
1 egg
1 cup Simple Mills Brownie Mix
1/4 cup water
1 egg
1 tbsp melted coconut or avocado oil
1/4 cup melted coconut oil 1 tbsp water PUMPKIN BATTER 1 cup Simple Mills Pumpkin Muffin and Bread Mix
GARNISH Melted chocolate Chopped pecans
INSTRUCTIONS PREHEAT oven to 350ºF and lightly grease two mini muffin pans. Set aside. PREPARE brownie batter by adding all ingredients into a small bowl and mix until combined. PREPARE pumpkin batter by adding all ingredients into a small bowl and mix until combined. SCOOP 1 teaspoon of brownie batter into each mini muffin cup. Repeat with the pumpkin batter. If there is any extra batter, divide among all the bites. USE a toothpick to create a nice swirl pattern. TAP muffin pans on a flat surface to remove any air bubbles. BAKE for 10-15 minutes or until a toothpick comes out clean. LET cool slightly and remove from muffin pans. SERVE as is or with a drizzle of melted chocolate and chopped pecans.
Dietitian’s Tip I love that this mix uses real pumpkin! Pumpkin delivers vitamin A, C and fiber. Credit: Maggie Michalczyk, RDN @onceuponapumpkin
CREAMY POMEGRANATE PISTACHIO DIP
10 MIN
10 MIN
PREP TIME
COOK TIME
YIELD: 12 SERVINGS
INGREDIENTS 1 cup plain Greek yogurt
1/4 tsp minced garlic
2 tbsp chopped mint, plus more
1/4 tsp cumin
for garnish
Salt and pepper, to taste
1/8 cup chopped green olives
Cayenne (optional)
1/8 cup chopped toasted
Olive oil, to taste
pistachios, plus more for garnish
1 box Simple Mills Almond Flour
1/4 cup pomegranate seeds, plus
Crackers
more for garnish
1 box Simple Mills Sprouted
1/4 tsp onion powder
Crackers
INSTRUCTIONS MIX Greek yogurt, chopped mint, olives, pistachios, pomegranate seeds, onion powder, minced garlic and cumin in a small bowl. TASTE and season with salt, pepper and cayenne (if using). TRANSFER to a serving dish and garnish with more fresh mint, pistachios, pomegranate seeds and a drizzle of olive oil. ENJOY alongside Simple Mills Almond Flour and Sprouted Seed Crackers.
Dietitian’s Tip Pomegranate seeds are little gems of nutrition, bursting with health benefits from their high antioxidant content.
Credit: Maggie Michalczyk, RDN; @onceuponapumpkin
FALL PRODUCE COLOR GUIDE Aim for a colorful spread this fall with one or two of each of these color in each of your meal!
Green veggies are notoriously healthy, and rich green veggies like green beans, kale, broccoli and Brussels sprouts are in season in the fall! Use hearty kale as a green base for your fall salads and reap the benefits of vitamin C, K, and calcium. Broccoli is a good non-dairy source of calcium, which helps maintain bone health and muscle movement.
Anthocyanins are what give pomegranate, beets, cabbage and purple carrots their hue and are antioxidants with anti-inflammatory benefits. They can support brain and heart health.
Veggies with the gorgeous hue of orange and yellow are abundant in the fall. They get their color from beta carotene—a free radical fighting antioxidant and precursor to vitamin A in the body. Vitamin A is crucial for maintaining healthy skin, a strong immune system, and eye health.
S imp le recipe
SHOPPING GUIDE Creamy Pomegranate Pistachio Dip
Pumpkin Brownie Bites
Fall Time Vegetable Tart
1 box Simple Mills Almond Flour Crackers
1 Box of Simple Mills Brownie Mix
1 box Simple Mills Sprouted Crackers
1 Box of Simple Mills Pumpkin Muffin Mix
Apple Cider Vinegar
Greek yogurt
Eggs
Canned Pumpkin
Mint
Coconut or Avocado Oil
2 Carrots
Green olives
Chocolate (to melt)
1 Large Zucchini
Pistachios
Pecans
1 Large Squash
1 Box of Simple Mills Pizza Dough Mix Grapeseed or Vegetable Oil
Pomegranate seeds
1 Small Bunch of Swiss Chard
Onion powder
Olive Oil
Minced garlic
Dried Thyme and Sage
Cumin
Salt & Pepper
Salt and pepper
Goat or Feta Cheese (Optional)
Cayenne Olive oil
ABOUT SIMPLE MILLS Simple Mills enriches lives and bodies through simple, delicious, real food. We strive to make healthful choices easy by offering food that tastes great in the moment and nourishes your body for the long-term. We believe in clean, nutritious food for a better life—it’s that simple. @simplemills | www.simplemills.com
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