Whole-food Seasonal Delights

Fall is the season for slow roasting, warm spices, and meals that feel like a hug. This mini menu gives you one smart pick for breakfast, lunch, dinner, a snack, and a dessert, so you can eat well without overthinking it. Each recipe leans on whole ingredients, skips processed sugars, and avoids ultra-processed shortcuts, favoring natural sweetness, healthy fats, and nutrient-dense produce.

If you are easing into whole-food cooking, start with a small win: choose the one recipe that fits tonight, add the ingredients to your list, and bookmark a second for later. This is about everyday nourishment that tastes good and fits real life.

Pumpkin Spice Overnight Oats for a Filling Breakfast

Ingredients

½ cup rolled oats

¾ cup unsweetened almond milk

¼ cup pumpkin purée

1 tbsp chia seeds

½ tsp cinnamon

1 tsp nutmeg

¼ tsp vanilla extract

1 tsp maple syrup (optional)

Instructions

In a jar or container, mix all ingredients until well combined.

Refrigerate overnight (or at least 4 hours).

Top with chopped pecans and a sprinkle of cinnamon before serving.

Harvest Grain Bowl at Lunch

Ingredients

1 cup cooked quinoa or farro

½ cup roasted sweet potatoes

½ cup chopped kale

¼ cup dried cranberries

¼ cup chopped pecans

2 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp Dijon mustard

Salt and pepper to taste

Instructions

Whisk olive oil, vinegar, mustard, salt, and pepper to make the dressing.

Combine quinoa, sweet potatoes, kale, cranberries, and pecans in a bowl.

Drizzle with dressing, toss to combine, and enjoy!!

Maple-Glazed Salmon with Roasted Vegetables

for a Satisfying Dinner

Ingredients

2 salmon fillets

1 tbsp pure maple syrup

1 tbsp olive oil

1 tsp Dijon mustard

1 cup Brussels sprouts, halved

1 cup cubed butternut squash

Salt and pepper to taste

Instructions

Preheat oven to 400°F (200°C).

Mix maple syrup, olive oil, and mustard in a small bowl.

Toss vegetables in half of the glaze; roast for 20 minutes.

Add the salmon to the tray, brush with the remaining glaze, and bake for another 12–15 minutes.

Baked Pears with Walnuts & Honey, a "Pear-fect" Dessert

Ingredients

2 ripe pears, halved and cored

2 tbsp chopped walnuts

1 tbsp raw honey

½ tsp cinnamon

Instructions

Preheat oven to 375°F (190°C).

Place pear halves in a baking dish and sprinkle with cinnamon.

Top with walnuts and drizzle with honey.

Bake for 25–30 minutes until tender and golden.​

Cinnamon Apple Chips at Snack Time

Ingredients

2 apples, thinly sliced

½ tsp cinnamon

Instructions

Preheat oven to 225°F (110°C).

Arrange apple slices on a parchment-lined baking sheet and sprinkle with cinnamon.

Bake for 1½ to 2 hours, flipping halfway, until crisp.

We can almost smell these fall spices and meals through the screen. We'd love to see pictures of your finished dishes at office@drsusanmonias.com!