Pumpkin Pie Smoothie

Recipe by Registered Dietitian Lily Ren

Pumpkin, yogurt, and warm spices come together for a nourishing smoothie that’s pure fall flavor.

Ingredients

• 1 frozen banana

• ½ cup low-fat vanilla yogurt

• ½ cup pumpkin purée

• ½ cup milk of choice (dairy or plant-based)

• 1 tablespoon nut butter (peanut, almond, or cashew)

• ½ teaspoon cinnamon

• Small pinch of nutmeg, ginger, and allspice

  
  

Directions

Add all ingredients to a blender and blend until smooth and creamy. Pour into a glass, sprinkle with a little extra cinnamon, and enjoy!

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Fall Harvest Mofongo Bowl

Recipe by Registered Dietitian Lisandra Cruz Diaz

A Puerto Rican classic reimagined with roasted squash, sweet potato, and apple for a fall twist. 

Serves: 4

Prep Time: 15 min

Cook Time: 25 min

Total: 40 min

Ingredients

For the Mofongo Base

• 3 green plantains, peeled & cut into 1-inch chunks

• 3 cloves garlic, minced

• 2 Tbsp olive oil, divided

• ½ cup low-sodium vegetable or chicken broth, warmed (plus more if needed)

• Optional salt, to taste

For the Garlic-Maple Roasted Veggies

• 2 cups butternut squash, peeled & cubed

• 1 medium sweet potato, peeled & cubed

• 1 large apple, sliced (Honeycrisp or Gala)

• 1 Tbsp olive oil

• 1 Tbsp pure maple syrup

• 1 tsp garlic powder

• Optional salt & pepper, to taste

  
  

Directions

1. Roast the veggies: Preheat the oven to 425°F (220°C). Toss squash, sweet potato, and apple with olive oil, maple syrup, garlic powder, salt, and pepper. Spread on a sheet pan and roast for 20–25 minutes, flipping halfway.

2. Cook the plantains: While veggies roast, bring a pot of salted water to a boil. Add plantains and boil for 12–15 minutes until fork-tender. Drain well.

3. Make the mofongo: In a large bowl, mash boiled plantains with minced garlic, 1 Tbsp olive oil, and warm broth until chunky-smooth. Stir in more broth as needed. Season with salt to taste.

4. Assemble the bowls: Divide mofongo among 4 bowls. Top with roasted veggies and your protein of choice. Drizzle with the remaining 1 Tbsp olive oil.

5. Serve warm: Garnish with fresh cilantro or parsley, if desired.

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Maple Dijon Salmon with Roasted Fall Veggies

Recipe by Registered Dietitian Rebecca Pearce

Sweet and savory maple-Dijon salmon with roasted fall vegetables, all on a single sheet pan.

Serves: 4

Prep Time: 10 min

Cook Time: 20 min

Total: 30 min

Ingredients

• 4 salmon fillets (4–6 oz each)

• 2 cups Brussels sprouts, halved

• 2 cups diced butternut squash (peeled)

• 1 small red onion, sliced into wedges

• 2 Tbsp olive oil

• 2 Tbsp pure maple syrup

• 2 Tbsp Dijon mustard

• 1 tsp garlic powder

• ½ tsp smoked paprika

• Optional salt & pepper, to taste

  
  

Directions

1. Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper.

2. Toss Brussels sprouts, squash, and onion with olive oil, garlic powder, smoked paprika, salt, and pepper. Spread evenly on the sheet pan and roast for 15 minutes.

3. While veggies roast, whisk together the maple syrup and Dijon mustard to make the glaze.

4. Push veggies to the sides of the pan, place salmon fillets in the center, and brush generously with the glaze.

5. Roast for another 8–10 minutes, until salmon flakes easily with a fork (or reaches 145°F/63°C) and veggies are tender.

6. Optional: Finish with a squeeze of lemon juice or fresh parsley. Serve warm.

Remember

• Use protein + fiber + healthy fats in every meal

• Skip the ultra-processed sugar bombs and go for flavor that lasts

• Incorporate seasonal produce to support hormone and gut health

• Think beyond the carb count—meal balance is what truly matters

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