Favorite Fall Food Memories

Two weeks ago, I wrote a blog post about the effect that food can have on one’s mental health. I wrote about the positive and negative effects and how we can best manage these.

One of my favorite positive effects that food can have our mental health is that it can evoke nostalgia.

In my post, I wrote about eating candy corn and being transformed back to my elementary school classroom. But, candy corn isn’t the only fall food that evokes a positive memory. To me, enjoying a hot bowl of chili while watching football on a brisk Sunday evening just screams fall.

A few years back, my mom sent me a recipe for a white chicken chili. The recipe was based in chicken broth with pureed cannellini beans. Starch, in the beans, thickens the broth while the fiber adds to the dish’s nutrient value. For those that aren’t big bean fans, it’s a great way to sneak them in! It’s a recipe I’ve adapted for my own taste and needs over the years and I’m sharing below.

For this month’s Roots Reboot Round-Up, I surveyed the Roots Reboot RD team about their favorite fall food memories and asked them to share a recipe, as well. From my warming white chicken chili, to pumpkin flavored breakfast treats, to tailgate staples, the Roots Reboot team has got you covered on the fall favorites!

White Chicken Chili

Recipe developed by Registered Dietitian: Ellen Jones, MS, RD, LD, Lifestyle Wellness Specialist

Prep time/Cook time: 30 minute prep time, 1 hour cook time
Servings: 4-6
Dietary Needs: high protein, high fiber, make vegan by swapping chicken with 1 cup black beans and 1 cup kidney beans & chicken broth with vegetable broth

Ingredients

1 diced white onion
½ - 1 jalapeño, diced and deseeded
2 cloves garlic, minced (I like to use pre-minced frozen garlic cubes)
1 tablespoon avocado oil
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon oregano
1 can (10 oz.) no-salt-added Rotel tomatoes and chilis, drained
1 can reduced-sodium corn
2 cups cooked and shredded chicken (either rotisserie OR boiled chicken)
1 can (15 oz.) cannellini beans (rinsed and pureed)
1 can low sodium chicken broth
Toppings: cilantro, avocado, green onions, extra jalapeño

Directions

Dice produce (onions and jalapeño). Bring avocado oil to medium heat in large pot. Add onions, garlic and jalapeño and sauté until soft and translucent.
Add cumin, coriander and oregano. Allow spices to heat and become fragrant.
Drain water from Rotel tomatoes and chili. Add to pot along with corn and chicken. Stir to combine.
Make broth by, first, draining and rinsing beans. Then, add beans to food processor or blender with broth. Blend until smooth.
Add broth to pot. Allow to heat on low for 45 minutes-1 hour. Serve with cilantro, avocado and green onions.

Pumpkin Pancakes

Recipe developed by Registered Dietitian: Maji Koetter MS, RD, LD, Working Mom's Specialist

Our working mom’s specialist, Maji shares a food memory from her childhood and one in which she is creating for her our son. Maji recalls, “Fall is one of my favorite times of year because I love the food and festivals. Growing up, I loved helping my mom make sweet potato and pumpkin pies. In college I probably drank more pumpkin-spice lattes than anyone should, and now as an adult, I still love fall flavors, but I have to keep my sweet tooth in check.”

“I enjoy making pancakes every weekend for my family, my 1-year-old son absolutely loves them! They’re easy for him to hold, and soft enough for him to eat with only six teeth. In the fall, I like to jazz up my go-to buttermilk pancake recipe by adding in my favorite fall flavors, pumpkin and cinnamon. I hope you enjoy this delicious pancake recipe as much as I do!”

Prep/cook time: 10 minutes cook/10 minutes prep
Servings: 1 pancake (makes about 10)
Dietary Needs: vegetarian

Ingredients:

1 ¼ cups all-purpose flour
1 teaspoons cinnamon
1 teaspoon pumpkin spice
1 teaspoon baking powder
1 teaspoon baking soda
1/8 teaspoon salt
1 ¼ tablespoon white vinegar
1 ¼ cups low-fat milk
1 large egg, beaten
1/3 cup Pumpkin puree
1 teaspoon vanilla extract
2 tablespoons buttery spread (regular butter, optional)
3 tablespoons sugar

Directions:

Combine milk and vinegar, stir, and set aside for ten minutes
In a large bowl, combine flour, cinnamon, pumpkin spice, baking powder, baking soda, and salt.
In a small bowl, combine egg, milk and vinegar mixture, pumpkin puree, and vanilla extract, whisk until smooth.
Add to flour mixture, stirring slowly (try to avoid over-mixing, lumps are okay).
Add melted buttery spread and sugar, stir until combined.
Heat a griddle or non-stick skillet over medium-low heat. Grease griddle with cooking spray.
Drop ¼ cup batter onto griddle, cook until bubbles begin to form on the surface of the pancake, and gently flip and continue to cook the other side of the pancake. Continue with remaining batter.
Serve warm, and top with your favorite pancake toppings. Enjoy!

Simple Baked Apples

Recipe developed by Registered Dietitian: Emily Welin RDN, LDN, Pre-Diabetes/Diabetes Specialist

About her favorite fall food memory, Emily states, “When I think about Fall, there is always one family tradition that sticks out and that is… the University of Missouri Homecoming! My favorite time of year! Homecoming is like Christmas in my family. I grew up driving up to the football game, surrounded by my family and friends, and still take the flight back to go each year. We walk around looking at the floats and house decs & floats, tailgate all day long, and go to the football game at night. Some of my favorite memories are from this day each year and I am so grateful to be able to share those memories with my family.”

In contrast to Maji, above, Emily continues, “Unpopular opinion. I am not obsessed with pumpkin! I know, I know, most of you will think I am crazy, but I will be passing on the PSL or pumpkin bread this time of year. So instead I am going to share one of my favorite fall apple & cinnamon focused desserts. These baked apples have no added sugars, are great for someone in the mood for a sweet treat while still looking to manage his or her blood sugar levels. Cinnamon apples are delicious on their own or serve this simple, yet tasty dish with a scoop of low-sugar vanilla ice cream, greek yogurt, or your breakfast oats. To cook a larger batch, use a crockpot and cook on Low for ~6 hours, stirring a few times throughout if you can.”

Prep time/Cook time: 5 minute prep, 20-30 minutes cook
Servings: 5-6
Dietary Needs: gluten free, dairy free, vegetarian, & contains no added sugars.

Ingredients

5-6 medium apples, peeled and cubed
2 tbsp of coconut oil
Cinnamon

Directions

Preheat the oven to 350 degrees.
Mix the coconut oil and cinnamon together and spread evenly over apples in a baking dish.
Cook for 20-30 minutes, stirring at least once.
That’s it - Enjoy!

Healthy 5-Layer Dip Recipe

Recipe adapted from ifoodreal.com by Registered Dietitian: Taryn Mattern, MS, RD, LD, Digestive Wellness Specialist

Continuing with football and fall, our Digestive Wellness Specialist, Taryn Mattern says, “While October makes me think of the obvious October themes like pumpkins, scarecrows, haunted houses, goons and goblins, my mind often drifts toward football and tailgating as well. Growing up, in the month of October, my family and I would gather around the TV waiting for each and every Green Bay Packers game to begin. When I was in college, my friends and I often enjoyed each other’s company before heading into Lane Stadium to jump to “Enter Sandman” in the month of October. What can I say? Football has given me countless memories in the month of October. When I think of these football games and the tailgating beforehand, I think of a particular infamous 7-layer dip which always happened to be around. So when you make this recipe, I hope that you too create many memories alongside of this delicious dish!”

Prep/Cook/Prep time: 25 minutes
Serving Size: 16 servings
Dietary Needs:
- If following a low FODMAP diet, here are some tips:
  - Use lentils instead of black beans
  - Try using Fody Foods Salsa
  - Nix the garlic powder
  - Avoid consuming too much of the Greek yogurt and avocado

Ingredients:

Bean Layer

o 1 can (15 oz) black beans, drained and rinsed

o ¼ cup salsa

o 1 tsp taco seasoning mix

o ¼ cup cilantro, finely chopped

o 1 tsp garlic powder

White Layer

o 1.5 cups plain Greek yogurt, non-fat

Salsa Layer

o 1 cup salsa

Guacamole Layer
- 3 medium avocados, pitted & skin removed
- 1/2 cup cilantro, finely chopped
- 1 tsp taco seasoning, all natural like Trader Joe’s
- 1/2 small jalapeño, finely diced
Last Layer:
- 3 cups iceberg lettuce, finely shredded

Directions:

With a fork and bowl, mash the black beans. Mix remaining ingredients from the bean layer (as seen above) to combine. Spread this layer in an 8 x 11 baking dish.
Cover the bean layer with the white layer.
Cover the white layer with the salsa layer.
Mash avocados in a small bowl with a fork and add remaining ingredients from guacamole layer. Cover the salsa layer with the guacamole layer.
Place iceberg lettuce (last layer) over the guacamole layer. Serve immediately with preferred tortilla chips.

Milk-Boosting Pumpkin Protein Smoothie

Recipe developed by Registered Dietitian: Amanda Musin RD, LD, Reproductive Nutrition Specialist

Our Florida-based Reproductive Nutrition Specialist reminds us that, “Fall never quite comes in Florida - at least not in the traditional sense. Our other RDs have memories of falling leaves, cool, brisk air and the sweet anticipation of snow. Florida-Fall is more or less a change from super hot to a barely tolerable heat. But just because the weather does not get cooler does not mean that we do not have seasonal traditions. In high school, my sister and I would join in on the fall festivities by eating anything pumpkin flavored, burning fall scented candles and watching Hocus Pocus all 20 times it aired on TV.”

“Now that I’m an adult, I still pretty do all of the same things, except I now prepare my own pumpkin flavored food. Most recently, I have been drinking pumpkin protein smoothies in the morning before my walk trying to enjoy the cool Florida-fall air (still high 70’s). Canned pumpkin is extra cheap this time of year and actually packs a HUGE nutrition punch! Pumpkin is an excellent source of eye-healthy Vitamin A, cancer-fighting carotenoids and gut-moving fiber. I am currently breastfeeding so I have also modified this recipe to include lactogenic foods to help boost my milk supply. Try this recipe below tomorrow morning and enjoy the sweet taste of fall!”

Prep/cook time: 5 minutes prep/1 minute blend
Servings: 1 servings
Dietary needs: vegetarian

Ingredients:

½ cup canned pure pumpkin

1 cup unsweetened almond milk or other milk alternative
¼ cup rolled oats
½ banana
1 tsp pumpkin pie spice
1 scoop vanilla protein powder
1 Tbs ground flaxseeds
2 Tbs raw walnuts

Directions:

Place all ingredients in the blender and blend for 20-30 seconds until completely smooth
Enjoy!

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