Fall In Love With Our New Fall Menu

What do you think of when you think of fall cuisine? Warm, comforting meals. Hearty flavors. Seasonal ingredients. And dishes that make you want to cozy up around the dinner table. 

When the leaves start falling and we can feel the crisp fall chill in the air, many people start craving different foods than during the warmer months. When you walk down the grocery store aisles, you see pumpkin-flavored items and more food featuring apples. But apples and pumpkins aren’t the only autumn foods to fall in love with. 

From Swedish meatballs and turkey meatloaf to globally inspired bowls, we have plenty of flavorful meals to fall in love with this season. Here are some of the nutritious foods that make these meals special.

1. Italian Hearth Porchetta Bowl

Our Italian Hearth Porchetta Bowl is a comforting combination of savory, sweet, and fresh flavors. It features slow-braised Italian lemon herb pork with warm barley and sweet fig pilaf, roasted tomatoes, fresh spinach, crisp fennel-orange slaw, and a zesty lemon-parsley vinaigrette. 

What makes barley a healthy choice?

Barley is a hearty whole grain with many health benefits. It provides dietary fiber along with important vitamins and minerals. It also has a wonderfully hearty texture that makes it a satisfying addition to a meal. 

Whole grains, like barley, play an important part of a heart-healthy eating pattern. Research has found that people who eat the more whole grains have a lower risk of developing heart disease. And specifically having a diet rich in whole grains is associated with lower LDL (bad) cholesterol, better blood sugar, and improve weight management. 

2. Farmstead Turkey Bowl

Fall and roasted turkey go hand in hand! Our Farmstead Turkey Bowl features hand-carved roasted turkey paired with roasted beets, a quinoa salad stuffed with dried blueberries, fresh spinach, and a house-made maple-Dijon vinaigrette.

Are beets healthy?

Yes! Beets are a vibrant root vegetable that offers many nutrition benefits. They provide folate, potassium, and other beneficial plant compounds. They get their beautiful ruby-red color from belatains, the natural pigments naturally found in beets.  

Belatains help neutralize free radicals, support lower inflammation, and support vascular health. They have been found to help support healthy blood pressure and promote better blood flow.You can also find belatains in pomegranates and prickly pear, but beets have the highest concentrations. 

3. Fire Braised Turkey & Grits

Our hand-carved turkey breast is served over smoked cheddar grits with a sweet pepper and tomato gravy and a generous serving of French green beans. 

Is turkey a good protein choice?

Absolutely! Turkey provides high-quality protein to help build and maintain muscle and can also help you feel satisfied after a meal.

By replacing red meat with poultry, you can reduce your risk for developing heart disease, diabetes, and some cancers. Swap out red meat and processed meats with these healthy protein choices:

• Fish
• Chicken or turkey
• Nuts
• Beans
• Low-fat dairy

4. Harvest Pork Loin

Slices of tender pork loin with a whole grain mustard sauce over an autumn grain pilaf with pistachio-maple glazed carrots. 

What are the health benefits of carrots?

Carrots have amazing health benefits. They are an excellent source of beta-carotene, a carotenoid that the body can convert to vitamin A. Vitamin A supports healthy vision, immune function and skin.

Carrots also provide fiber and potassium, making them a nutritious addition to this colorful fall-inspired meal. They are a versatile vegetable too as they pair fwell with both mild and bold flavors.

5. Red Wine Short Ribs

Red wine and shallot braised beef short ribs served with buttery mashed potatoes with sea salt green beans.

Can I Eat Potatoes?

Potatoes are the nutritional star of this dish! Potatoes are a nutrient-dense food that provides important nutrients including potassium, vitamin C, and fiber, particularly when the skin is eaten.

Potassium is an important mineral that helps support normal muscle and nerve function and good blood pressure. Potassium helps to flush extra sodium out of your body and helps walls of the blood vessels to relax or loosen up which helps reduce blood pressure and keeps your heart healthy. Most Americans do not get the recommended amount of potassium in their diets. Potatoes have more potassium than 2 medium bananas. 

6. Barbacoa Beef Bowl

Get ready for bold, Mexican-inspired flavor with our new Barbacoa Beef Bowl! This flavorful bowl features chili-braised shredded beef with roasted tomato salsa, vegan chorizo beans, chipotle lime rice, and Chihuahua cheese.

Why Should I Eat Beans?

Beans are a fiber-picked powerhouse and are the nutrition star in this bowl. Fiber helps food move through the digestive tract slowly and adds bulk to the stool to aid in its passage, making it helpful for a healthy gut and supporting regularity.

Beans provide a combination of plant-based protein, along with nutrients such as folate, iron and potassium. Choosing more plant-based protein is a smart way to lower the amount of saturated fat and cholesterol in your diet, making it a heart-healthy choice.

7. Tuscan Lemon Chicken

Our lemon and sun-dried tomato sauce is served over tender chicken breast with petite dumplings. On the side we pair sweet peas with honey-braised fennel.

Can I eat peas if I have diabetes?

Yes! Although peas contain more carbohydrates than non-starchy vegetables, they can still absolutely fit into a diabetes-friendly eating pattern. They also provide fiber and plant-based protein. Pairing carbohydrate-containing foods with protein and fiber, as this meal does, can help create a more balanced meals which promotes more balanced blood sugars.

Peas are an exceelnt source of vitamin C, vitamin A and folate which all may help protect you from infections. Vitamin C stimulates the formation of antibodies which can boost immunity.

8. Kali Short Rib Fusion Bowl

Our Kali Short Rib Fusion Bowl brings Korean-inspired flavors to the table. Korean-braised short ribs are served over vegetable fried rice with kimchi slaw, crisp cucumbers, and savory edamame.

What are the Benefits of Edamame?

Edamame adds great nutrition to this bowl. Soybeans provide plant-based protein, fiber, iron and other important nutritients. Edamame also adds a delicious texture and savory flavor that complements the tender short ribs, vegetables, and kimchi slaw. 

In addition, this bowl contains cabbage which is very low in calories and fat and provide the body fiber, vitamin A, potassium, and vitamin C. Antioxidants have been proven to fight off harmful free radicals in your body. Red cabbage contains anthocyanin, which is responsible for the red and purple coloring. These antioxidants support heart health.

9. Blueberry Banana Waffle Bites

Breakfast gets a deliciously fall twist with our Blueberry Banana Waffle Bites. Buttery waffle bites are served with banana brown sugar whipped cheese, maple thyme blueberries, and macadamia crumbles.

Why are Blueberries Healthy?

When people think of blueberries they probably think of them as a summer fruit. But some varieties of blueberries grow and are actually harvested in the fall. Blueberries are a superstar when it comes to fiber, in just a half-cup serving blueberries will provide almost 2 grams of fiber. The research has shown that fiber helps improve bowel health, prevents constipation, promotes satiety (or feeling full), support weight loss, lowers cholesterol, and reduces risks for heart disease.

A new study from Advances in Nutrition found that the blue color of blueberries is from anthocyanin which lowered the risk for heart disease and type 2 diabetes. Anthocyanins are a group of phytonutrients that protect your cells from damage that can lead to illness or disease and are found in foods with a purplish-bluish hue.

10. Countryside Lentil Bowl

Our Countryside Lentil Bowl brings together some of the comforting flavors of fall in a satisfying plant-forward meal. It features a warm apple and lentil salad with roasted root vegetables, honey-glazed baby carrots, tangy Sherry Dijon dressing, and pearl mozzarella.

How Much Fiber is in Lentils?

Lentils contain a hearty dose of dietary fiber. One cup of cooked lentils contains about 16 grams of fiber. Studies have shown time and time again that fiber equals weight loss. When people ate 30 grams of fiber daily but made no other dietary changes, they lost a significant amount of weight in one stidy. 

Additionally, eating the recommended amount of fiber can help lower your risk of diabetes and heart disease. On the contrary, not getting enough fiber is linked to increased risk of heart disease and being overweight or obese.

11. Rosemary Chicken 

We char-grilled fresh chicken breast and top it with a rich rosemary & white wine gravy. It's served over a wild rice pilaf with a grilled vegetable misto for a comforting meal full of savory fall flavors. 

Can Rosemary Add More Than Flavor?

Yes! Rosemary is an aromatic herb that provides flavor without adding significant calories, sodium or fat. It also contains plant compounds with antioxidants properties. Using herbs and spices like rosemary is a great way to add flavor to meals while relying less on salt. 

The active compound in rosemary, diterpenes, are thought to benefit overall cognition and possibly improve Alzheimer's symptoms. And in some small studies, the smell of rosemary was found to improve mood and have positive effects on the nervous system.

12. Smoked Cheddar Chicken

Grilled chicken breast is paired with a creamy smoked cheddar cream sauce and fire-roasted Fuji apples. Rosemary-roasted potatoes and broccoli round out this sastifying combination of sweet and savory flavors.

Are Apples Good for Your Heart?

They can be! Apples provide dietary fiber, including soluble fiber, along with vitamin C and beneficial plant compounds which may help lower LDL (bad) cholesterol. With about 4 grams of fiber per medium apple, they help support fullness and could help with cutting calories to reach or maintain a healthy weight. Including more fruits, like apples, as part of an overall balanced eating battern can help you get more fiber and nutrients your heart needs. 

13. Bacon Cheeseburger

Our juicy bacon cheeseburger puts a flavorful twist on a classic favorite. A burger topped with sharp cheddar cheese and bacon jam on a sweet Hawaiian bun, with tri-color sweet potato fries and fresh fruit on the side. 

Are Sweet Potatoes a Nutritious Choice?

100%! Sweet potatoes provide a winning combination of fiber, potassium, and beta-carotene, which the body can convert to vitamin A. Their naturally sweet flavor and vibrant color make them a delicious way to add more nutrients to a meal.

As with all potatoes, how healthy they are really depends on what we put on them and the portion. A small potato with the skin is fat-, sodium, and cholesterol-free and are good sources of fiber and potassium. But if you are choosing more fried, loaded, or large portions of potatoes that may be where you are running into problems. 

14. Ranch Chicken Salad Sandwich

Creamy, dill-infused ranch chicken salad is served on a soft pretzel bun alongside Seattle's Sutton's spin on classic macaroni salad, made with high-protein noodles, plus fresh fruit. 

Can pasta be part of a balanced meal?

Pasta can absolutely fit into a balanced eating pattern and is a great source of carbohydrate, the body's preferred source of energy. The key is what you pair it with and your portion sizes.

Choosing higher-protein or higher-fiber noodles, like we do here, can help add nutritional value. Plus pairing pasta with protein, vegetables or fruit creates a more satisfying and balanced meal. 

Fall Flavor Made Easy

Fall is the perfect season to enjoy warm, comforting meals, but busy schedules don't always leave time for grocery shopping, meal prep, cooking and cleanup. That's where Seattle Sutton's Healthy Eating can help.

This fall, fall in love with healthy eating all over again!