Fall Carb-Friendly Recipes

Craving the tastes of Fall? Want to make it blood glucose friendly? Here are some delicious recipes to savor the flavor of Fall eats and maintain blood glucose goals.

Creamy Pumpkin Soup

Ingredients

• 1 can (15 oz) pumpkin puree
• 2 cups vegetable or chicken broth
• 1/2 cup heavy cream or coconut milk
• 1/2 onion, finely chopped
• 2 cloves garlic, minced
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened.
2. Stir in the pumpkin puree, broth, cinnamon, and nutmeg. Bring to a simmer.
3. Reduce heat and stir in the heavy cream or coconut milk. Let the soup simmer for another 10 minutes.
4. Use an immersion blender to puree the soup until smooth or transfer it to a blender.
5. Season with salt and pepper to taste. Serve hot, garnished with a swirl of cream and a sprinkle of pumpkin seeds if desired.

Stuffed Bell Peppers with Cauliflower Rice

Ingredients

• 4 bell peppers (red, yellow, or orange)
• 1 lb. ground turkey or beef
• 1 cup cauliflower rice
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Salt and pepper to taste
• 1/2 cup shredded cheese (optional)

Instructions

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Set it aside.
3. In a large skillet, cook the ground turkey or beef over medium heat until browned. Add the onion and garlic, cooking until softened.
4. Stir in the cauliflower rice, diced tomatoes, oregano, paprika, salt, and pepper. Cook for another 5 minutes until heated through.
5. Stuff each bell pepper with the meat and cauliflower rice mixture. Place the stuffed peppers in a baking dish.
6. Cover with foil and bake for 30 minutes. Remove foil, top with cheese if using, and bake for an additional 10 minutes until the peppers are tender.
7. Serve hot, garnished with fresh herbs if desired.

Zucchini Noodles with Pesto and Grilled Chicken

Ingredients

• 2 large zucchinis, spiralized into noodles
• 1 lb. chicken breast, grilled and sliced
• 1/2 cup basil pesto (store-bought or homemade)
• 1/4 cup grated Parmesan cheese
• 2 tbsp pine nuts, toasted
• Salt and pepper to taste
• Olive oil for grilling

Instructions

1. Season the chicken breasts with salt and pepper and grill them over medium heat until fully cooked. Let cool, then slice.
2. In a large skillet, lightly sauté the zucchini noodles in a bit of olive oil over medium heat for 2-3 minutes until slightly tender.
3. Remove from heat and toss the zucchini noodles with the pesto until well coated.
4. Plate the noodles, top with grilled chicken slices, and sprinkle with Parmesan cheese and toasted pine nuts.
5. Serve immediately, garnished with fresh basil if desired.

Butternut Squash and Sausage Skillet

Ingredients

• 1 small butternut squash, peeled and cubed
• 1 lb. Italian sausage (mild or spicy), casing removed
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried sage
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add the sausage and cook until browned, breaking it up into crumbles.
2. Add the onion and garlic to the skillet and cook until softened.
3. Stir in the butternut squash cubes, sage, salt, and pepper. Cook, stirring occasionally, until the squash is tender, about 15-20 minutes.
4. Garnish with fresh parsley and serve hot.

Spaghetti Squash with Sage Brown Butter

Ingredients

• 1 medium spaghetti squash
• 1/4 cup unsalted butter
• 10 fresh sage leaves
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds.
2. Place the squash halves cut-side down on a baking sheet and roast for 40-45 minutes, until tender.
3. Meanwhile, melt the butter in a small saucepan over medium heat. Add the sage leaves and cook until the butter turns golden brown, and the sage is crispy, about 3-4 minutes.
4. Once the squash is done, use a fork to scrape out the strands of spaghetti squash into a bowl.
5. Toss the squash with the sage brown butter, Parmesan cheese, and season with salt and pepper.
6. Serve immediately as a side dish or a light main course.

These recipes offer comforting, seasonal flavors while keeping carbs lower, making them great choices for fall meals!