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. 

Is Barley a Whole Grain?

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. Swedish Meatballs

Our Swedish Meatballs are reminiscent of the warm, comforting dishes we crave on a cool fall day. This meal features chicken meatballs in a Swedish gravy served with horseradish whipped potatoes and zucchini spirals on the side.

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. 

4. Cherry-Glazed Meatloaf with Homestyle Mashed Potatoes

Meatloaf, homemade mashed potatoes, and roasted vegetables are the definition of comfort food. Perfect for those nights when you need to warm up from the inside out. Our Cherry-Glazed Meatloaf with Homestyle Mashed Potatoes puts a delicious spin on this classic combination with a flavorful cherry glaze and hearty sides.

Is Turkey a Good Protein Choice?

For our meatloaf, we chose to use turkey in place of beef to help lower the total saturated fat. 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
• Whole grains

A traditional meatloaf can provide around 10 grams of saturated fat per serving, whereas, our meatloaf meal averages just over 5 grams of saturated fat, which includes the meatloaf, sauce, potatoes, and vegetables.

Protein helps build and maintain muscles and also contributes to feelings of fullness, making it an important part of a balanced meal.

5. Sunrise Pizza with Mushroom Hash

Who says pizza is only for lunch or dinner? Our Sunrise Pizza starts with a whole-grain flatbread loaded with scrambled eggs, peppers, veggie sausage, cheese, and onion marmalade. It comes with a savory mushroom hash on the side.

What Are the Health Benefits of Mushrooms?

Mushrooms are a healthy fall food that don't get much appreciation. Mushrooms have amazing health benefits. This fungus is packed with a lot of essential vitamins and minerals. They don’t supply many calories but are loaded with potassium, selenium, vitamin D, and antioxidants. Vitamin D is essential to bone and immune health.

Mushrooms can help to lower your blood pressure, boost your immune system, and help you lose weight. The selenium in mushrooms helps with DNA synthesis and hormone metabolism.

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. Egg & Bacon Breakfast Sandwich

Our Egg & Bacon Breakfast Sandwich is a delicious way to start your morning. It features a whole-grain bagel topped with a fried egg, turkey bacon, arugula, and a truffle herb spread, served with melon and pineapple.

Why is Arugula a Nutrition Star?

The arugula on the sandwich gives a fresh crisp to every bite. Arugula is harvested when it is cooler; peak season is early spring and early fall. This leafy green is part of the cabbage family and has a bitter, slightly peppery flavor. It is a good source of vitamin K which is an important vitamin for blood clotting and bone health.

Arugula is also full of lutein which is an antioxidant that is essential for eye health, as well as healthy skin and a healthy heart. Several studies have shown that a high intake of lutein and zeaxanthin, either through diet or with supplements, can prevent or improve both age-related macular degeneration and cataracts.

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 and Cabbage?

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.

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!