As the days grow shorter and the air turns crisp, our bodies naturally crave warmer, grounding foods. Fall is an invitation to slow down, support digestion, and nourish ourselves in a way that feels comforting and sustainable.
This Autumn Glow Harvest Quinoa Bowl is one of my favorite seasonal meals because it brings together simple, whole foods that support energy, balance blood sugar, and gently nourish the gut—without overcomplicating mealtime. It’s perfect for meal prep, weeknight dinners, or anytime you want to feel grounded and nourished.
Why You’ll Love This Bowl
- Simple & Approachable: Easy prep with minimal steps—ideal for busy weekdays
- Seasonal & Comforting: Warm roasted squash balanced with crisp apples and nutty quinoa
- Flexible & Customizable: Swap ingredients based on what you have or what your body needs
- Meal-Prep Friendly: Prep components ahead for quick lunches or dinners
- Nourishing & Satisfying: Rich in fiber, healthy fats, and minerals to keep you full and energized
Ingredients
Base
- Quinoa – A nourishing source of plant protein and fiber
Substitute: farro or brown rice
- Butternut Squash – Roasted for natural sweetness and warmth
Substitute: sweet potatoes
- Brussels Sprouts – Adds fiber, depth, and earthy flavor
- Kale – Mineral-rich and grounding; massaging improves digestibility
Substitute: baby spinach
Crunch & Natural Sweetness
- Apple – Adds crisp freshness
Substitute: pear
- Pumpkin Seeds or Pecans (optional) – Healthy fats and crunch
Substitute: sunflower seeds or walnuts
Maple-Tahini Dressing
- ¼ cup tahini – Creamy, mineral-rich base
Nut-free option: sunflower seed butter
- 1 tablespoon maple syrup – Naturally sweet and warming
- 1 tablespoon Dijon mustard – Adds a gentle tang
- 1 tablespoon lemon juice – Brightens and balances
- 1 tablespoon olive oil – Supports satiety and nutrient absorption
- 1 clove garlic, minced – Optional for flavor and immune support
- 2–3 tablespoons warm water – To thin and smooth
- Salt and black pepper, to taste
Instructions
- Preheat oven to 400°F.
- Roast vegetables: Toss butternut squash and Brussels sprouts with olive oil, salt, black pepper, and optional ½–1 teaspoon cumin and/or smoked paprika. Spread on a baking sheet and roast 20–25 minutes, until tender and lightly caramelized.
- Cook quinoa according to package directions. Fluff and set aside.
- Prepare kale: Massage chopped kale with a small drizzle of olive oil and a pinch of salt until softened.
- Make dressing: Whisk together all dressing ingredients until smooth, adding warm water gradually to reach desired consistency.
- Assemble bowls: Layer quinoa, roasted vegetables, kale, diced apple, and seeds or nuts if using.
- Finish & serve: Drizzle with maple-tahini dressing. Enjoy warm or chilled.
Flavor Options: Gentle vs. Bold
One of the keys to long-term, sustainable wellness is listening to your body. This recipe makes that easy.
Gentle Flavor Option: Roast vegetables with olive oil, salt, and black pepper only. Perfect for sensitive digestion, gut-healing phases, or a neutral, calming flavor.
Bold Flavor Option: Toss vegetables with olive oil, salt, black pepper, plus ½–1 teaspoon cumin and/or smoked paprika. Adds warmth and cozy fall flavor without heat.
Both options are delicious—choose what feels most nourishing for your body.
Spices & Digestion: A Gentle Support
Spices do more than enhance flavor—they can gently support digestion when used intentionally:
- Cumin stimulates digestive enzymes and bile flow, supporting fat digestion and reducing bloating
- Smoked paprika adds warmth and depth without spiciness, making it easier on sensitive digestive systems
Start with small amounts and notice how your body responds. Nourishment isn’t about rigid rules—it’s about listening and adjusting.
Optional Variations
- Add chickpeas or grilled chicken for extra protein
- Swap sweet potatoes for butternut squash
- Use sunflower seed butter instead of tahini for a nut-free option
- Finish with fresh parsley or mint for brightness
Storage & Meal Prep Tips
- Store quinoa, roasted vegetables, and dressing separately for best texture
- Keep refrigerated for up to 3–4 days
- Add apples and seeds just before serving for freshness
- Thin dressing with warm water if it thickens
A Final Thought
At Healthy & Wholesome, I believe food should support the body—not stress it. Meals like this are meant to feel grounding, nourishing, and flexible, honoring how God designed our bodies to heal.
True wellness begins at the root, one nourishing choice at a time.
Reflect: Are you choosing foods that support your body today—or just getting through the day?
If you’re ready to simplify meals, reduce overwhelm, and learn how to nourish your body from the root, I’d love to support you.
Penny Welke
Healthy & Wholesome LLC
Supporting health from the root—one nourishing choice at a time.
Scripture Inspiration
“So whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31
