The Kitchen

Taste The Season With Our Wholesome Autumn Recipes

Engy Elghannam
9/26/23, 2:00 PM

Hello, and welcome to our healthy fall recipes collection, where we'll take you on a journey through the autumn season. We've curated a variety of delicious and nutritious dishes that highlight the wonderful flavors of fall. These recipes are carefully designed to showcase the best of seasonal ingredients, so you can enjoy the cozy and comforting tastes of autumn while prioritizing your health and well-being. So get ready as we invite you to explore the essence of fall and indulge in these wholesome creations with us.

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Pumpkin Muffins


- 2 cups rolled oats

- 1 cup pumpkin puree (canned)

- ¾ cup of  Greek yogurt 

- 1/2 cup real maple syrup

- 2 eggs

- 1 teaspoon baking soda

 - Pinch of cinnamon and salt

- Chocolate chips (optional)


1. Preheat your oven to (190°C) and prepare a muffin tin with liners or greasing.

2. Blend rolled oats until mostly smooth to create oat flour.

3. Combine blended oats with pumpkin puree, Greek yogurt, maple syrup, eggs, baking soda, cinnamon, and salt in a large mixing bowl.

4. Mix until well combined, allowing some oat pieces to remain, and add chocolate chips if desired.

5. Fill muffin cups about 2/3 full with the batter.

6. Bake for approximately 15 minutes or until a toothpick comes out clean.

7. Allow muffins to cool briefly in the tin, then transfer to a wire rack to cool completely.

Red Pepper Pasta With Roasted Cauliflower


For Roasted Cauliflower:

- 2 heads of cauliflower, cut into florets

- 2 tablespoons olive oil

- Pinch of salt

For the Creamy Tomato Sauce and Pasta:

- 3/4 cup cashews

 - 3/4 cup water

-  1 teaspoon salt

- 1 jar of  pasta sauce 

 - 1  jar roasted red peppers, drained

 - 1 pound whole wheat penne pasta 

- Greens for garnishing


Roasted Cauliflower:

- Preheat your oven to  (220°C).

- Coat cauliflower florets with 2 tablespoons of olive oil and a pinch of salt in a large bowl.

- Spread cauliflower evenly on a baking sheet.

- Roast for about 30 minutes, stirring occasionally, until it's browned and tender. Set aside.

Creamy Tomato Sauce:

- In a blender, combine 3/4 cup cashews, 3/4 cup water, 1 teaspoon of salt, pasta sauce, and drained roasted red peppers. Blend until smooth and creamy.

- Toss cooked pasta with your desired amount of creamy sauce .

- Mix in most of the roasted cauliflower, saving a small portion for topping.

- Garnish your creamy roasted cauliflower and pasta dish with fresh greens.

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The Autumn Salad and Lemon Dressing


For the Salad:

- 1 cup freekeh or your choice of grain (quinoa, bulgur, etc.)

- 1 head cauliflower

- 2 sweet potatoes

- 1 tablespoon olive oil

- A sprinkle of dried spices of your preference or a few sprigs of thyme, rosemary, etc.

- 1 large apple

For the Lemon Dressing:

- 1 bunch parsley (about 1 cup), minced

- 1 small clove garlic, minced

- 2/3 cup olive oil

- Juice of one lemon (add more to taste)

- 1 teaspoon agave (optional)

- 1/2 teaspoon salt

- Pepper to taste


1.  Rinse the grains and cook them in a rice cooker with the recommended amount of liquid according to package directions.

2. Preheat the oven to 425°F (220°C).

3. Chop cauliflower and sweet potatoes, then roast with olive oil, salt, pepper, and spices until golden brown and tender.

4.  In a jar, combine minced parsley, garlic, olive oil, lemon juice, agave (if using), salt, and pepper. Shake well.

5. Chop the apple and set aside.

6. Toss cooked grains and roasted veggies in a bowl. This can be done hot or after they cool.

7.  Drizzle the lemon dressing over the salad. Toss to coat evenly.

Pumpkin and Chickpea Curry


- 1 and 3/4 cups of pumpkin puree

- 1 and 3/4 cups chickpeas, drained and rinsed

- 1 onion, chopped

- 2 cloves garlic, minced

- 1 tbsp curry powder

- 1 tsp ground cumin

- 1 tsp ground coriander

- 1/2 tsp ground turmeric

- 1/2 cup coconut milk

- Salt and pepper to taste


1. In a large skillet, sauté the onion and garlic until softened.

2. Add the pumpkin puree, chickpeas, and spices. Cook for a few minutes.

4. Stir in the coconut milk and simmer until the curry thickens.

5. Season with salt and pepper, and serve with rice or whole wheat naan.

Sweet Potato and Quinoa Stuffed Bell Peppers


- 4 bell peppers, any color

- 1 cup cooked quinoa

- 1 cup roasted sweet potatoes, diced

- 1 cup black beans, drained and rinsed

- 1/2 cup corn kernels

- 1/2 cup diced tomatoes

- 1/2 cup shredded cheddar cheese (optional)

- Salt and pepper to taste


1. Preheat your oven to (190°C).

1. Cut the tops off the bell peppers and remove the seeds and membranes.

2. In a large bowl, mix together quinoa, roasted sweet potatoes, black beans, corn, diced tomatoes, and cheese (if using).

3. Season the mixture with salt and pepper, then stuff the bell peppers with this filling.

4. Place the stuffed peppers in a baking dish, cover with foil, and bake for about 30-35 minutes, or until the peppers are tender.

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Sweet Potato Salad


- 1 cup quinoa, rinsed

- 2 cups water

- 2 medium sweet potatoes, peeled and diced

- 1 red bell pepper, diced

- 1 cup cucumber, diced

- 1/2 cup red onion, finely chopped

- 1/4 cup fresh cilantro or parsley, chopped

- 1/4 cup feta cheese (optional)

- 1/4 cup olive oil

- 2 tablespoons lemon juice

- 2 cloves garlic, minced

- 1 teaspoon ground cumin

- Salt and pepper to taste


1. Combine quinoa and water in a saucepan. Bring to a boil.

2. Reduce heat, cover, and simmer for 15-20 minutes until quinoa is cooked. Fluff with a fork and let it cool.

3. Preheat oven to 425°F (220°C). Then toss sweet potatoes in olive oil, salt, and pepper.

4. Roast on a baking sheet for 20-25 minutes until tender. Let them cool.

5. Whisk together olive oil, lemon juice, garlic, cumin, salt, and pepper in a bowl.

6. Combine quinoa, roasted sweet potatoes, bell pepper, cucumber, and red onion in a large bowl. Pour the dressing over and toss gently to coat.

7. Sprinkle cilantro or parsley and feta cheese (if using) over the salad.

Autumn Quinoa Bowl


- 1 cup cooked quinoa

- 1 cup roasted butternut squash cubes

- 1 cup steamed broccoli florets

- 1/2 cup pomegranate seeds

- 1/4 cup crumbled feta cheese

- 2 tbsp balsamic vinaigrette

- Salt and pepper to taste


1. Assemble your quinoa bowl by layering cooked quinoa, roasted butternut squash, steamed broccoli, and pomegranate seeds.

2. Drizzle with balsamic vinaigrette and sprinkle with crumbled feta cheese.

3. Season with salt and pepper to taste. Serve as a warm or cold salad.

Cinnamon Baked Apples with Greek Yogurt


- 4 large apples, cored

- 1/4 cup rolled oats

- 2 tbsp chopped almonds or walnuts

- 2 tbsp honey or maple syrup

-1 tsp cinnamon

- Greek yogurt for topping


1. Preheat your oven to 375°F (190°C).

2. In a bowl, mix rolled oats, chopped nuts, honey or maple syrup, and cinnamon.

3. Stuff each cored apple with the oat mixture.

4. Place the stuffed apples in a baking dish and bake for about 30-35 minutes until the apples are tender and the filling is golden.

5. Serve with a dollop of Greek yogurt on top.



Engy Elghannam

Hii. This is me Engy Elghannam. Fashion has always been my passion; it always makes me happy to create my own unique style combination. Reading fills up my heart, I love reading all kind of books; I s...

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