Fall Seasonal Foods To Eat This Autumn!

Denise Austin by Denise Austin | September 26, 2021 | Nutrition

Fall is here – and it’s a great time to take advantage of the healthy, hearty fall seasonal foods that are in abundance right now!! While summer may come to mind first when you think of fresh fruits and veggies, fall has some great options too… and a lot of the fall seasonal foods offer up antioxidants, vitamins, fiber and more. So don’t let the cooler weather deter you from cooking – use this fall seasonal foods guide to bring health and an energy boost to your table – and try the healthy, delicious recipe suggestions available with my DeniseAustin.com membership!!

Fall Seasonal Foods

Apples. “An apple a day keeps the doctor away” I know you’ve heard this saying, and there is actually some truth to it! Apples provide fiber to help you stay regular and feel full, and are a good source of vitamin C which can help keep your immune system healthy (sooo important in fall and winter!). I love to incorporate apples in different ways: Paired with a little cheese for a healthy snack; to add crunch and sweetness to salads; or even baked with just a touch of cinnamon for a tasty treat! My 10-Week Eating Plan includes delicious apple recipes such as my delicious Apple-Date-Almond Muffin and Apple Maple Walnut Oatmeal – a perfect way to start the day!

Sweet Potatoes. These are a staple in my home. They are not only inexpensive, but a great source of natural antioxidants vitamins A and C, and a great way to satisfy a sweet tooth! Obviously many people use these for holiday meals, but I like them so much I created savory recipes in my 10-Week Plan that use sweet potatoes, like Twice Baked Sweet Potatoes, Caribbean Jerk-Spiced Pork Chops with Mashed Sweet Potatoes, and more. Family pleasing recipes that are filling and healthy – as they should be!

Cranberries. While cranberries are usually associated with the holidays, you can – and should! – eat them year round! Skip the canned cranberries with all that added sugar and opt for dried or fresh… making your own fresh cranberry sauce is easy and fun, and the smell in your home is divine!! I love this tart and sweet fruit, and add fresh, cooked cranberries to yogurt and cottage cheese, warm them up and slather onto toast, and even eat it as a dessert. When you buy fresh cranberries and make them yourself, you can measure the amount of sugar to your liking, and even add in some healthy spices like cinnamon (see more below on that!). The best part about cranberries is that they are so healthy, providing vitamin C, fiber, antioxidants and more.

Winter Squash. In the summer I love zucchini and yellow squash… and in the fall I trade those in for the seasonal butternut, acorn and spaghetti squashes (there are more varieties, but those are my favorites!). Easy to make (I use spaghetti squash as a side in many of my 10-Week plan recipes), winter squash is so good for you: An excellent source of vitamins A and C as well as fiber, winter squash also provides antioxidant and anti-inflammatory benefits. Go to your local farmers market and pick out a few and try them as a side – you won’t regret it!!

Spices. Fall is great time to load up on spices, too – these are some of my favorites that are warming and delicious!

  • Black pepper – Black pepper not only adds a zing to your meals, it has health benefits, too! It provides antibacterial properties and has been studied for its potential to fight against cancer. I love fresh ground pepper on cottage cheese, pastas, and most all savory dishes.
  • Cinnamon – Remember making cinnamon and sugar toast as a kid? While that particular recipe is not so healthy, I do love this sweet spice, especially in baking and even a dash in my morning coffee sometimes! The good news is it can help to calm an upset stomach, and has been linked to healthy blood sugar levels. Try adding to baked sweet potatoes with just a little butter instead of toast – delicious!
  • Ginger – One of my favorites, and it is soooo good for you! It is an anti-inflammatory, promotes a healthy cardiovascular system, can help minimize congestion… the list goes on!

If you need help with ideas and tips for eating these fall seasonal foods and more, start your free trial of my Plan!! It includes a customizable eating plan where YOU pick the calories and type of diet (Vegetarian, Gluten-Free, etc.), and I deliver right to you a plan that is easy to follow and easy to make! It’s a great way to stick with a healthy eating plan and help prevent weight gain over the holidays – even if you don’t follow it exactly, think of it as a blueprint for how to eat… I have eaten these recipes for years, and it has really helped me stay in shape, have lots of energy, and still enjoy all my meals! I think you’ll love it – give it a try!!

And for more Seasonal Foods, check out these posts:

Ring In Spring With These Seasonal Foods

Fresh Summer Foods

Let’s live EVER BETTER – together!!

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