Free Fall Harvest Recipe Book Thank You
You cut the fruit to be good. Then 3pm hit.
If you find yourself standing over the Halloween candy by mid-afternoon, there is usually a reason, and it started at breakfast. Melissa Cosentino, our nutritionist, put together 20 fall recipes to keep you steady through the day, so 3pm stops being the moment everything caves.
Pumpkin, squash, apples and warm spices, plus the quick protein snacks you can make on Sunday and grab all week.
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What is inside
Twenty recipes built for a real week
Hearty meals for busy weeknights and simple snacks for the hour of the day that usually goes sideways. Most come together in 30 minutes or less.
For the 3pm slump
- Turkey and cheese skewers
- Tahini yogurt dip with apple
- Apple crumble yogurt bark
- Rice cakes with almond butter and banana
For mornings and weeknights
- Almond butter and apple overnight oats
- Pumpkin spice smoothie
- Butternut squash chili
- One pan everything salmon and Brussels sprouts
Nothing in here asks you to give up the good stuff
You will find maple syrup in a few of these recipes and dark chocolate chips in the pumpkin oat muffins. That is on purpose. Sugar hides in almost everything on the shelf, and trying to cut all of it while you are holding everything together is close to impossible.
So Melissa starts somewhere else. She helps you add more of what keeps you steady, starting with protein earlier in the day, and the afternoon gets a lot quieter.
From our nutritionist
Meet Melissa Cosentino, CNP
Melissa is a Certified Nutritional Practitioner at Body Co. Her approach is built for busy people, with practical meals that fit a real week and support steady energy and digestion.
She sees clients in person at our clinic in the Junction and virtually, and she offers a complimentary 15-minute call if you want help making this work for your own week.
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