As fall approaches we have to take advantage of the fresh seasonal produce available. A wonderful root vegetable soup, roasted fall vegetables and a delicious pork tenderloin fits the bill. Serves six, enjoy!




Carrot and parsnip soup


  • 2 tsp vegetable oil

  • 2 tsp finely chopped garlic

  • 1 cup chopped onion

  • 4 cups chicken stock

  • 1 1/2 cups diced carrots

  • 1 1/2 cups diced parsnips

  • 1 cup peeled and diced potato

  • 1/2 tsp cinnamon

  • pinch of salt and pepper

  • 1/3 cup canned evaporated milk (2%)

  • 2 tsp honey

  • 2 tbsp low-fat sour cream

Bake root vegetables


  • 1 lb sweet potatoes, unpeeled and cut into wedges

  • 1 lb Yukon Gold potatoes, unpeeled and cut into wedges

  • 1 lb butternut squash, peeled and cut into 2-inch pieces

  • 1 large sweet yellow onion, cut into 8 wedges

  • 2 large peeled parsnips, cut into 2-inch pieces

  • 2 peeled beets, cut into 1-inch pieces


  • 1 Tbsp olive oil

  • 1 Tbsp balsamic vinegar

  • 2 Tbsp maple syrup

  • 1/2 tsp cinnamon

  • 1/4 cup chopped parsley

Glazed pork

  • 1 1/2 lb pork tenderloin, butterflied


  • 2/3 cup dried cranberries

  • 1/3 cup toasted walnuts

  • 1/2 tsp cinnamon

  • pinch of ground cloves

  • 2 tsp walnut (or olive) oil

  • 1 oz diced brie cheese


  • 2 Tbsp orange juice concentrate

  • 2 Tbsp red currant or black currant jelly

  • 1 tsp balsamic vinegar

  • 1 tsp olive oil

  • 1 tsp orange zest

  • 1/2 tsp finely chopped garlic


  • 3 Tbsp chopped parsley


Carrot and parsnip soup
1. Coat a nonstick pot with cooking spray, add the vegetable oil and set over medium heat. Add the garlic and onion and sauté for 5 minutes or until just softened.

2. Add the stock, carrots, parsnips, potato, cinnamon, salt and pepper. Bring to a boil, then reduce the heat to low and simmer, covered, for 20 minutes.

3. Purée the soup. Return the soup to the saucepan and stir in the milk and honey. Heat through. Serve with a dollop of sour cream.

Baked root vegetables with maple syrup and cinnamon

1. Preheat the oven to 425°F. Line 2 baking sheets with foil and coat with cooking spray.

2. Arrange the sweet potatoes, potatoes, squash, onion, parsnips and beets in a single layer on the lined baking sheets. Lightly coat with cooking spray. Bake in the centre of the oven for about 25 to 30 minutes, turning after 20 minutes or just until browned and tender. If the trays are on separate racks, switch their positions halfway through the cooking time. Bake the beets an extra 10 minutes, or until fork tender. Place vegetables on a serving platter.

3. To make the dressing, whisk together the olive oil, vinegar, maple syrup and cinnamon in a small bowl. Pour the dressing over the vegetables. Garnish with parsley.

Orange-glazed pork tenderloin

1. Preheat the oven to 375°F. Line a baking sheet with foil coated with cooking spray.

2. To make the stuffing, combine the cranberries, walnuts, cinnamon, cloves and walnut oil in the bowl of a small food processor. Pulse on and off until the mixture is crumbly. Add the diced brie and pulse once or twice, just to combine.

3. Open the pork loin like a book and stuff with the fruit and nut stuffing. (If you would like to make this easier to roll, first pound the pork to a 1/4-inch thickness before stuffing.) Secure with either kitchen string or toothpicks. Set a large, nonstick grill pan or skillet lightly coated with cooking spray over medium-high heat and sear until browned on all sides, about 2 or 3 minutes on each side. Place on the baking sheet and bake for about 20 minutes or until cooked to medium (until the meat reaches an internal temperature of 145°F). Wait for 10 minutes before slicing.

4. Meanwhile, prepare the glaze by combining the orange juice concentrate, jelly, vinegar, olive oil, orange zest and garlic in a small saucepan. Set over medium heat for 1 minute and drizzle over the sliced pork. Garnish with parsley.