fall meals

Fall Sheet Pan Sausage and Veggie Meal

This time of year I love warming bowls and easy meals. This combines the two together as it is a sheet pan meal that mixes fall flavours together while providing a good amount of protein and fibre. You can use any hearty vegetable you want. I just had all these vegetables to use up.

Ingredients:

  • 4-5 Italian chicken (or pork) sausage, chopped into smaller pieces

  • 1 sweet potato (medium or large), peeled and cubed

  • 1-2 cups butternut squash, cubed

  • 1.5 cups cauliflower florets

  • 1 cup baby potatoes, halved

  • 2 small beets, cubed

  • 1 cup Brussels sprouts, sliced in half

  • 2 big handfuls chopped kale

  • goats cheese, to taste

  • 2 tbsp olive oil

  • 1 tsp garlic powder (I only estimated)

  • 1 tsp smoked paprika (or regular paprika)

  • 1/2 tsp dried thyme, oregano or herbs de provence

  • salt and pepper

Directions:

  1. Preheat oven to 425F.

  2. Toss the hard veggies first: In a large bowl, combine sweet potatoes, beets, squash and baby potatoes. Drizzle with 1.5 tbsp olive oil, half the seasoning, salt and pepper. (Tip - keep beets separate if preferred as they can tint other veggies slightly.)

  3. Spread on a parchment-lined sheet pan and roast for 20 minutes.

  4. Add cauliflower, Brussels sprouts and sausage to the pan (or use a second pan and scatter sausage on both). Drizzle with the remaining olive oil and seasoning. Toss lightly to mix.

  5. Return to the oven and roast another 15-20 minutes, until all veggies are tender and caramelized and the sausage is browned.

  6. While cooking, lightly sauté kale with a little olive oil and salt until slightly wilted. OR, massage kale with a little olive oil and salt add to pan out of the oven.

  7. Optional - sprinkle crumbled goat cheese or parsley on top before serving. Yum!

Enjoy!

Food Friday: Delicata Squash Fries

squashfries1.jpg

Last weekend at the farmers market I felt like a kid in a candy store with all the amazing fall produce out! I am extra excited when I find delicata squash, my favourite fall squash that only comes out at this time of year. I already wrote about how I use it in my favourite Moroccan Fall Stew, but here is a quick and delicious way to eat them. I made these fries for a big brunch over the weekend and they were definitely a hit. Delicata squash have very thin skin so you don't need to peel them. They are also a bit sweet like other squash so they pair nicely with a little spice or curry. Enjoy!

Ingredients:

  • 2 delicata squash 
  • 1-2 tbsp olive oil
  • 1/2 tsp sea salt, or to taste
  • 4 tbsp mayo 
  • 1 tbsp curry powder
  • 1 tsp lemon juice

Directions:

  1. Preheat the oven to 400F and line a baking tray with parchment paper. 
  2. Half the squash lengthwise and scrap out seeds with a spoon. Slice squash into 1/2 inch half moons. Toss squash with olive oil and salt and spread out on baking tray. 
  3. Bake for 15-20 minutes on each side until slightly golden. 
  4. Meanwhile while baking, mix mayo with curry powder lemon and pinch of sea salt. 
  5. Serve squash with the side of curry mayo for dipping. Delicious!

In health & happiness, 

Dr. Karen

(Photo credit: https://simplylivinghealthy.org/2012/10/08/crispy-delicata-squash-fries/