Enjoying healthy fall foods is so easy! As the leaves change color and the air turns crisp, it’s time to welcome the flavors of fall into our kitchens. From hearty soups to comforting desserts, the fall season offers a bounty of seasonal ingredients that inspire warmth and coziness. They provide a variety of immune-boosting nutrients.
Healthy Fall Foods
The season is changing and fall-themed foods are becoming more prominent in kitchens. Some of these fall foods have different health benefits, whether you’re enjoying a chai latte or a slice of pie.
Pumpkin
No discussion of fall foods is complete without mentioning pumpkin. Pumpkin is an excellent source of beta-carotene. Orange, yellow, and red fruits and vegetables contain this antioxidant, beta-carotene. This converts into vitamin A which aids your bones, immune system, skin, and vision.
Apples
Apples are tasty when eaten fresh and crisp or baked into a warm apple pie. They contain antioxidants, fiber, and phytochemicals. Phytochemicals are one of the latest topics in the world of nutrition. We find phytochemicals in the pigments of different colored foods. Red foods are associated with reducing the risk of cancer, aiding inflammation, and promoting heart health.
Squash
From butternut squash to acorn squash, this family of vegetables offers a rich, nutty flavor that pairs beautifully with fall spices like cinnamon and nutmeg. Squash has a lot of powerful antioxidants, including vitamin C, vitamin E and beta-carotene. Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases.
Sweet Potatoes
Sweet potatoes are a nutritious and delicious addition to fall meals. This fall food pack a good amount of vitamin A, vitamin C, and manganese into each serving. They also have anticancer properties and may promote immune function and other health benefits.
Brussels Sprouts
These mini cabbage-like vegetables are a peak fall food. Brussels sprouts are versatile and packed with nutrients, making them a perfect addition to your fall menu. They are high in fiber that promotes regularity, support digestive health, and reduce the risk of heart disease and diabetes.
Cranberries
Tart and vibrant cranberries are synonymous with fall. Research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.
Cinnamon
Cinnamon is extracted from the bark of the Cinnamomum tree. It contains antioxidants that are beneficial for combating free radicals that cause cell damage. It correlates with lowering sugar, having anti-inflammatory properties, and reducing the risk of heart disease.
Fall Foods Recipes We Love
Simple Brussel Sprouts
Ingredients
- 1 1/2 pounds Brussel Sprouts halved
- 6 tabslespoons onion chopped
- 1 1/2 tablespoons olive oil
- 3 dashes salt
- 3 dashes pepper
- 6 tabsespoons almonds toasted and chopped
Directions
- Boil water in a large pot on the stove. Add Bruseel sportus and boil for 5 minutes. Place into a bowl of ice water to cool.
- Heat oil into a skillet over medium heat. Add onions and cook until lightly brown.
- Add Brussel sprouts, salt and pepper. Stir and cook until tender, about 5 minutes.
- Top with almonds and serve.
Baked Apples with Cinnamon
Ingredients
- 3 apples sliced
- 1 teaspoon cinnamon
Directions
- Preheat oven to 400 degrees.
- Wash and slice apples and place on foil on a baking sheet.
- Sprinkle with cinnamon.
- Bake in oven for 20 minutes.
For more inspo for our favorite pumpkin recipes, check out our blog 48 Pumpkin Recipes for Fall!
How We Can Help
Want more add more fall foods into your diet like the ones listed above? Get your personalized meal plan to enhance your lifestyle. By collaborating and meal planning with your dietitian, you will achieve optimal results!
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.
