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Dig In to Fall Favorites

Move over summer! Fall is officially here! And with that returns so many of our seasonal favorites like apple, pumpkin, squash, maple, and cinnamon, as well as warmer, more comforting soups and stews. Whether you're team apple or team pumpkin, I've shared a few of my seasonal favorite recipes!

Turkey Chili


  • 1t olive oil

  • 1 package (~1.33 pounds) ground turkey (you can also use lean ground beef, venison, or go meatless!)

  • 1 medium onion, chopped

  • 2 bell peppers (any color), chopped

  • optional: 1 jalapeno pepper (seeded or unseeded, depending on your spice preference)

  • 2 cloves garlic, minced

  • 1 28oz can diced tomatoes

  • 3 8oz cans tomato sauce (plain)

  • 1C water

  • 1 15oz can kidney beans, drained and rinsed

  • 1 15oz can black beans, drained and rinsed

  • 2T chili powder

  • 1T garlic powder

  • 1T onion powder

  • 2t ground cumin

  • 2t smoked paprika

  • 1t coriander

  • 1t cayenne pepper (more or less depending on how spicy you like it)

  • 1 1/2 teaspoons salt

  • 3/4 teaspoon black pepper


  1. In a large pot, heat the olive oil over medium heat. Saute the onions and peppers until soft (about 5 minutes)

  2. Add in the turkey. Brown until cooked through (5-10 minutes)

  3. Add in the garlic and spices. Stir to combine.

  4. Pour in the diced tomatoes, tomato sauce, water, and beans. Stir to combine.

  5. Bring the chili up to a boil, then reduce to a simmer. Simmer uncovered until the chili begins to thicken and the flavors enhance (stirring occasionally) at least 1 hour (the longer you simmer, the more the flavors deepen, although you may need to add more liquid at that point). Add additional seasoning to taste.

Top with your favorites, including shredded cheese, sour cream or plain greek yogurt, red onion, avocado, green onions and tortilla strips.

Complete the meal and serve over rice or with corn bread.

Creamy Butternut Squash Soup


  • 1T olive oil

  • 1 small yellow onion, diced (about 3/4 cup)

  • 2 pounds chopped butternut squash (about 6 heaping cups)

  • 3 small carrots, chopped (about 1 cup)

  • 3-4 cups vegetable broth

  • 2 cups apple cider or 100% apple juice (do NOT use apple cider vinegar)

  • 1/4t cinnamon

  • 2T butter

  • 1T brown sugar

  • 1T maple syrup

  • salt to taste

  • 1C plain, non-fat greek yogurt

  • Roasted Squash seeds or pepitas (to top)


  1. In a large pot, heat oil over medium-high heat. Add onions and saute until translucent, stirring frequently.

  2. Add squash, carrots, vegetable broth, apple cider, and spices.

  3. Bring to a boil, reduce heat and simmer for 10-15 minutes, or until squash and carrots are very soft. Remove from heat and butter, maple syrup, and brown sugar. Puree with a hand (stick) blender or in batches in a normal blender. Blend until very smooth.

  4. Taste soup and add salt as desired. Stir in the Greek yogurt and blend until smooth

  5. Return to burner over medium-low heat, if needed to heat the soup back up, and then serve immediately. Top with 1T roasted squash or pumpkin seeds (if desired)

Chicken, Butternut Squash, and Quinoa Stew


  • 1 1/2 pound butternut squash peeled, seeded & chopped into 1/2-inch pieces

  • 3 1/2 cups chicken broth

  • 1 1/2 pounds chicken breasts or boneless, skinless thighs

  • 1T olive oil

  • 1 medium yellow onion, finely chopped

  • 1/2t kosher salt

  • 4 cloves garlic, minced

  • 1 1/2 teaspoons dried oregano

  • 1 14oz can petite diced tomatoes

  • 2/3 cup uncooked quinoa

  • 1 can black beans, drained and rinsed

  • salt and pepper to taste

  • 1/4 cup minced fresh flat-leaf parsley


  1. Steam the butternut squash until barely tender, about 10-15 minutes. Remove half of the squash pieces and set aside.

  2. Steam the remaining squash until very tender, an additional 5-10 minutes. Mash this squash with the back of a fork. Set aside.

  3. In a large saucepan set over medium-high heat, bring the chicken broth to a simmer. Add chicken, cover, and cook until chicken is cooked through, about 15 minutes.

  4. Transfer the chicken to a plate and allow to cool. Pour broth into a medium-sized bowl.

  5. In a large pot, heat olive oil over medium heat

  6. Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.

  7. Add the salt, minced garlic and oregano. Cook, stirring, for 1 additional minute.

  8. To the saucepan, add tomatoes, mashed butternut squash, reserved chicken broth and quinoa. Stir to combine. Add back the butternut squash chunks. Bring to a simmer. Cover and cook until the quinoa turns translucent, about 15-20 minutes.

  9. Shred the chicken. Add in the chicken and black beans. Let heat for another 5 minutes.

  10. Stir in parsley and serve.

Roasted Parmesan Butternut Squash (recipe from Well Plated)


  • 1 medium butternut squash, cut into 1/2-inch cubes

  • 2T olive oil

  • 4 cloves garlic, minced

  • 1t salt

  • 1/2t Italian seasoning

  • 1/4t black pepper

  • 1c shredded Parmesan cheese

  • 1T chopped fresh thyme


  1. Preheat oven to 400F. Line a large baking sheet with parchment paper or tin foil

  2. In a large bowl, stir together the squash, olive oil, garlic, salt, pepper, Italian seasoning, and 1/2c cheese

  3. Spread out the squash on the baking sheet in a single layer. Cook for 10 minutes.

  4. Toss the squash on the baking sheet and top with the remainder of cheese. Cook 10 more minutes, until the cheese is golden and the squash is fork-tender. Sprinkle the thyme on top and enjoy!

Apple Baked Oatmeal


  • 2 cups old fashioned oats

  • 3/4 cup milk

  • 1 cup unsweetened applesauce

  • 1/4 cup chopped pecans (optional)

  • 2 eggs

  • 1/4 cup maple syrup

  • 2 teaspoons vanilla extract

  • 2 teaspoons cinnamon

  • ½ teaspoon baking powder

  • 1/4 teaspoon salt

  • 2 cups chopped apple


  1. Preheat the oven to 350°F

  2. Add all ingredients to a large bowl. Mix well.

  3. Lightly grease a baking dish and spread the oat mixture in it.

  4. Bake until set and golden on top, about 30-35 minutes (if you like a little extra crunch, turn the broiler on for ~5 minutes at the end).

  5. Let cool before serving or refrigerate for up to 5 days.

Pumkpin Yogurt Pancakes (adapted from Skinny Taste)


  • 1 cup whole wheat flour

  • 2 tsp baking powder

  • 1/4 tsp salt

  • 1/2 tsp cinnamon

  • 1 tsp pumpkin pie spice

  • 1 cup greek yogurt

  • 2 eggs

  • 1/4 cup canned pumpkin

  • 2 tbsp pure maple syrup

  • 1 tsp vanilla

  • 2 tsp oil

  • 1/4C chopped pecans


  1. Mix flour, baking powder, salt, cinnsmon, and pumpkin pie spice in a bowl.

  2. Combine yogurt, eggs, pumpkin, 1 tbsp maple syrup, oil and vanilla in a bowl and mix until smooth.

  3. Combine wet ingredients with the dry and mix well with a spoon until combined. Gently fold in pecans. (Don't over-mix.)

  4. Heat a large skillet on medium-low heat. Spray with cooking spray to lightly coat and pour 1/4 cup of pancake batter.

  5. When the pancake starts to bubble and the edges begin to set (about 2 minutes) flip the pancakes and cook an additional 1 1/2 to 2 minutes. Repeat with the remainder of the batter.

  6. To serve, top with warmed maple syrup.

Apple Cinnamon Overnight Oats (recipe courtesy of Quaker)


  • 1/2 cupQuaker® Oats (quick or old fashioned, uncooked)

  • 1/2 cup milk

  • 1/2 cup diced apple

  • 1 teaspoon honey

  • 1/8 teaspoon cinnamon


  1. Add Oats to your container or mason jar, pour in milk, and add in diced apple.

  2. Sweeten by topping with honey and cinnamon

  3. Refrigerate overnight (or for at least 8 hours)

I hope you enjoy some of my fall favorite recipes! Let me know what your fall favorites are. Connect with me on Instagram @thegymnastRD

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Kerry Bair, RD, LDN, MPH

The Gymnast RD

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