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    The front porch is decorated. The apples are picked. I’m officially welcoming fall season with open arms!

    Although I do love the warmer weather, there is something special about the fall season. It represents new beginnings. Our original wedding date (before postponing) was Oct 17th 2020 was picked for that reason. It is always dawning on me that this date is rapidly approaching and we will have to plan something sort of special for it, so the day is not as sad as it may be…eik!

    Anyways, enjoy my Fall Meal Prep #2! All of the recipes are below and you can watch me make them in action on my Youtube channel!  

    Easy Apple Crumble

    • Servings: 4
    • Difficulty: Easy
    • Print


    – 3/4 cup rolled oats
    – 1/4 cup walnuts, chopped
    – 1 tsp ground cinnamon
    –3 tbsp maple syrup
    – 1½ tbsp coconut oil
    – 6 cups small-diced apples of choice
    – 2 tbsp cornstarch
    – 1½ tsp ground cinnamon
    – ⅛ tsp ground nutmeg


    1. Preheat the oven to 350°F, and coat a 2 quarts casserole dish with nonstick cooking spray.
    2. In a mixing bowl combine together the oats, walnuts, cinnamon, maple syrup, and coconut oil. Using your fingers stir until crumbly.
    3. In another bowl, toss the apples with the cornstarch, cinnamon, and nutmeg, until evenly coated.
    4. Transfer the filling to the prepared dish, and gently press down with a spatula. Sprinkle evenly with the oatmeal topping.
    5. Bake at 350°F for 25-35 minutes or until the apples are tender and tops are crisp. Enjoy!.

    Sweet Potato Lentil Shepherds Pie

    • Servings: 5-6
    • Difficulty: Easy
    • Print


    – 1 lb sweet potatoes
    – 3 tbsp vegan butter
    – 1 tbsp extra virgin olive oil
    – 1 medium white onion, diced
    – 3 cloves garlic
    – 2 cups frozen veggies (corn, green beans and peas)
    – 2 cups of cooked, canned lentils
    – 2 tsp fresh thyme


    1. Preheat over to 425 degrees F.
    2. Peel and slice any large potatoes in half.
    3. Place in a large pot and fill with water until they’re just covered.
    4. Bring to a low boil on medium high heat. Cover and cook for 20-30 minutes or until they slide off a knife very easily.
    5. Once cooked, drain and then return to pot. Mash with a potato masher and add vegan butter. Set aside.
    6. In a large saucepan, heat olive oil. Once heated, add onion and garlic, until slightly browned (about 5 minutes).
    7. Once browned, add frozen veggies, along with 1/4 cup of water or veggie broth to saucepan. Heat until veggies are unfrozen. Add cooked lentils and thyme to saucepan for for 1-2 minutes, until flavours meld. Mash slightly with a potato masher to thicken.
    8. Transfer veggie and lentil mixture to lightly-greased 2-quart baking dish. Top with potato mash.
    9. Bake in oven for 15 minutes. Broil on high for an addition 5 minutes, or until potatoes are browned. Let cool before serving.

    Vegan Sheet Pan Fajitas

    • Servings: 6
    • Difficulty: Easy
    • Print


    – 2 red bell peppers, cut into strips
    – 2 yellow bell peppers, cut into strips
    – 4 portobello mushroom caps, cut intro strips
    – 14 oz of tofu, pressed and cubed
    – 2 teaspoons chili powder
    – 12 teaspoons cumin
    –1 teaspoon garlic powder
    – 1 teaspoon onion powder
    – 1 tbsp avocado oil


    1. Preheat the oven to 450 degrees.
    2. Arrange sliced peppers, mushrooms and cubed tofu on baking sheets. Drizzle with oil and toss with the spices.
    3.Bake for 20-ish minutes, flipping halfway.
    4.Serve the pepper mixture in tortillas with guacamole]

    Fall Apple Quinoa Salad

    • Servings: 4
    • Difficulty: Easy
    • Print


    – mixed greens
    –3-4 apples, sliced
    –2 cups cooked quinoa
    –1/2 cup pecans
    –1/4 cup maple syrup
    –2 tsp cinnamon
    –2 cups lentils, canned (rinsed and drained)
    –balsamic salad dressing


    1. Cook the quinoa according to package directions.
    2.Add the sliced apples to a frying pan sprayed with oil over medium heat. Heat for 2 mins on each side. Add 2 Tbsp maple syrup into frying pan and add 1 tsp cinnamon. Pan fry until the apples soften, about 5 mins. Remove from heat.
    3.Repeat the above step for the pecans.
    4.Combine cooked apples, pecans, lentils, cooked quinoa and mixed greens. Add dressing before eating and enjoy!.

    Written by Nicole Osinga, RD, MAN, BASc

    I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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