Eating seasonally is a great ways to get the best tasting and healthiest foods at peak freshness. Seasonal foods that are grown locally, also cost less money and support farmers in the community. There are plenty of ways to incorporate seasonal ingredients while sticking to a tight budget. Below are four quick and easy ways to incorporate fall ingredients without breaking the bank.
Butternut Squash Frittata
No matter what season you’re in, a frittata is an incredibly budget-friendly food. Frittatas are quick, filling and super customizable. First, shred butternut squash using the large side of a box grater until you have 3 cups (make sure you remove the skin before you grate.) Shredding the butternut squash will help it cook quickly and blend in with the eggs. Mix in a diced onion, a handful of your favorite cheese and 8 beaten eggs. You can also add other seasonings including salt, pepper, and garlic powder. Melt a tablespoon of butter into an 8″-10″ skillet and pour in the egg mixture. Cook the eggs over medium-low heat until eggs are nearly set (about 8-10 minutes.) Transfer the frittata to the oven and broil until eggs are completely cooked through and begin to brown.
Hands-Off Chicken Casserole
Warming comfort foods and casseroles come back into fashion in fall, when the weather gets cooler and the evenings get darker. Chicken breast, condensed cream of chicken soup, and frozen vegetables (which are just as nutritious as fresh) come together to make an easy yet filling budget-friendly meal.
Preheat your oven to 400 degrees Fahrenheit. Cut 2 lbs of chicken breasts into large pieces. Brown the chicken in a little bit of oil in a large frying pan (if you have an oven-safe frying pan, this becomes a one-pot meal.) Add 1 cup of chicken or vegetable stock, two cans of condensed cream of chicken soup and one tablespoon of dried thyme. Stir together and add a16 oz bag of frozen mixed vegetables. Bring to a boil over medium heat. If you’re not using an oven-safe frying pan, transfer to an oven-safe casserole dish and bake for 45 minutes. Garnish with fresh parsley and serve.
Penne with Bacon, Beans, and Beet Greens
Pasta is quick and easy and tastes good when combined with almost anything. Try penne with bacon, white beans, and beet greens for a seasonal and delicious dish. Use whole-wheat or protein-enriched pasta if you want to add extra nutrition.
Prepare one 16 oz box of penne according to the package directions. While it’s cooking, dice 4 oz of thick-cut bacon into large cubes. Wash and chop beet greens into bite-size pieces and drain and rinse one can of white beans (such as cannellini or northern). Over medium heat, sauté the bacon until it’s crispy. Then, remove the bacon and place it on a paper-towel lined plate to drain. In the same pan, sauté the beet greens until they begin to wilt. Add in the white beans, bacon and cooked pasta. Mix together and sauté until all ingredients are heated through. Garnish with shredded Parmesan cheese, salt, and pepper to taste.
Spaghetti Squash Spaghetti
Spaghetti squash is a seasonal delight that gets its name from the long strands of squash that resembles pasta. Spaghetti squash is a low-carb and filling replacement for regular spaghetti. Try making spaghetti squash with sauce and meatballs as a healthier version of this Italian comfort food.
Cut the spaghetti squash in half, remove the seeds and rub the cut side with olive oil. Bake cut side down in a dish with a little water at 375 degrees Fahrenheit until tender and easily pierced by a fork. When tender, use the fork to shred the flesh into spaghetti-like strands.
Place desired amount of frozen meatballs on a baking tray and bake along with the spaghetti squash for about 15-20 minutes (or according to package directions.)
While the spaghetti squash is baking, sauté a diced onion in wide frying pan on medium heat. When it turns translucent, add several cloves of minced garlic and sauté for about thirty seconds. Add a tablespoon of tomato paste and sauté for about a minute.
Pour in a 28-oz can of crushed tomatoes and season to taste with salt, pepper and a tablespoon of Italian herbs. Bring the sauce to a boil, then reduce to a gentle simmer. Cook until desired thickness is reached. Add in the cooked meatballs, then spoon sauce and meatballs over spaghetti mixture.
