Fall Superfoods You Should Be Eating + Recipes

Fall is known as the harvest season because it brings a bountiful harvest of many nutrient-packed superfoods. These seasonal superfoods will not only give your meals new flavor and spice, but they will also provide great vitamins and antioxidants needed to stay healthy as it begins to get colder. From vibrant veggies to colorful fruits, these fall superfoods will have you feeling excited to try new recipes as well as feeling your very best this season! 

APPLES

Apples are the ultimate fall superfood, as this season is known for its apple picking in orchards. This fruit is rich in fiber, vitamins, and antioxidants. Their high fiber also helps to aid digestion and will keep you full for longer. Antioxidants are found in apples which can help to protect cells from damage. Eating apples do keep the doctor away, as they can also reduce your risk of heart disease while staying very low in calories! Below is a delicious and warming apple recipe you can try out.

Recipe: Baked Cinnamon Apples 

Ingredients

• 4 apples, cored and sliced
• 1 tbsp melted coconut oil
• 1 tbsp cinnamon
• 1 tbsp honey
• 1/2 cup rolled oats

Instructions

1. Preheat your oven to 350°F
2. In a bowl, toss apple slices with coconut oil, cinnamon, and honey
3. Spread the coated apple slices in a baking sheet that is lined with parchment paper
4. Sprinkle oats on top and bake for 20-25 minutes
5. Serve warm with yogurt, icecream, or any other toppings you desire

PUMPKINS

This fall, don’t just purchase pumpkins as trendy decorations. They are packed with all sorts of vitamins, such as vitamin A to support immune function, and help with gut health. So why not purchase a few to cook with? The seeds within the pumpkin are rich with magnesium, which aids bone health. Pumpkins are very versatile for cooking and can be used in both sweet and savory foods. You can find pumpkin drinks and smoothies, too! Below is a delicious fall recipe for a pumpkin soup, which is both warm for the cold weather and healthy.

Recipe: Pumpkin Soup

Ingredients

• 1 small pumpkin, peeled, seeded, and cubed
• 1 tbsp olive oil
• 1 small onion, diced
• 2 cups vegetable broth
• 1 cup coconut milk
• Salt and pepper to taste

Instructions

1. In a large bowl, heat olive oil on medium heat
2. Saute onions until soft
3. Add the pumpkin cubes in with broth and bring it to a boil
4. Reduce the heat and simmer until pumpkin is tender
5. Blend the mixture until smooth and then return to the pot
6. Mix in coconut milk and season with salt and pepper (or any additional seasonings)

SWEET POTATO

Sweet potatoes are loaded with a very powerful antioxidant known as beta-carotene. This antioxidant converts into vitamin A which supports skin and eye health. They are also a great source of fiber, helping with digestion and blood sugar regulation. Potatoes also contain potassium, which helps to maintain blood pressure too. Their natural sweetness pairs well with savory and sweet dishes, so below is one of my favorite recipes of the season!

Recipe: Roasted Sweet Potato Wedges

Ingredients

• 2 large sweet potatoes, cut into wedges
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F
2. Toss the potato wedges in olive oil and coat with other seasonings
3. Spread them into a flat layer on the baking sheet and roast for 25-30 minutes (be sure to flip them halfway)
4. Serve with a dipping sauce and a sprinkle of fresh herbs on top

CRANBERRIES

Cranberries are a staple fall and winter fruit and are especially great for their antioxidant content! They are rich in vitamin C, which helps to strengthen the immune system – a necessary thing during flu season. Cranberries also contain nutrients to help with infections, lower cholesterol, and overall make you feel your best! They are extremely versatile and can be found in savory and sweet dishes, like sauces, snacks, or salads. Below is an easy sauce recipe that can be drizzled on top of just about anything!

Recipe: Fresh Cranberry Sauce

Ingredients

1. 2 cups fresh cranberries
2. 1/2 cup orange juice
3. 1/2 cup water
4. 1/2 cup honey or maple syrup

Instructions

1. In a saucepan, combine cranberries, orange juice, water, and honey (or maple syrup)
2. Bring the sauce to a boil, and then reduce to a simmer until the cranberries burst and the sauce thickens (usually about 10-15 minutes)
3. Let the sauce cook before serving and serve with turkey, as a spread, or any other option