Get Ready for Fall

By Emily Horton Baran 

Summertime weather is beginning to calm down – the humidity is decreasing, as is the heat, but the days are just as long and the sun is just as bright.  This is the time to truly enjoy being outside, whether you are taking a leisurely bike ride along a trail, hiking around or taking a walk along the water.  When I am enjoying these types of days, I select meals that are tailored to helping me stay active.  I can also tell you that I snack constantly throughout the day to ensure my metabolism continues to work and that I stay awake. 

Breakfast on active days is at 7 or 7:30 in the morning and consists of a cup of yogurt, half a cup of granola and half a cup of fresh berries.  This particular breakfast gives a crunch, a smoothness and a sweetness all in one bowl.  Yogurt, granola and berries will keep the active person moving until at least 10:30 when a snack is definitely warranted.  For snacks, I typically reach for a handful of almonds or peanuts or a Nature’s Valley granola bar.  After the busy morning of running errands, hiking or going for a long bike ride, stick to something rich in protein to keep you full longer and to hold you until dinner time.  A vegetable and meat sandwich with hummus instead of mayonnaise will be a great choice to hold you over until dinner time. 

To conclude the busy day that autumn can bring, try the following dinner:  pan-seared salmon seasoned with salt and pepper, couscous mixed with toasted pine nuts and cranberries, and green beans.  

Pan-Seared Salmon

Salmon filet

Salt and pepper

Oil a pan on medium to high heat.  Season the salmon on both sides and place into pan once hot.  Flip to sear both sides and cook through. 


1 cup of couscous

1 cup of water

Salt and pepper

2 cups dried cranberries

2 cups pine nuts, toasted

Bring the water to a boil, pour in couscous.  Turn heat off, cover and season with salt and pepper.  When ready to serve, mix in cranberries and toasted pine nuts. 

Green Beans

Green beans

Almonds, optional

Bring salted water to a boil and add green beans.  Have a bowl of ice water next to the stove.  After about three minutes, retrieve the green beans and arrest the cooking in an ice bath.  When ready to serve, toss in olive oil and toss with toasted almond slices.

 This is a good option for dinner as it is light and healthy but still filling.  The salmon can be interchanged with chicken or another kind of fish.  Same as the salmon, the green beans can be traded for broccoli, asparagus or snow peas.  These meals are quick to prepare as well as interchangeable. 

Emily Horton is training to become a cook at L’Academie de Cuisine and can be reached at [email protected]  To learn more about the culinary world, check out her blog at 





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