Healthiest Fall Foods

By Lizzie Streit, MS, RDN, LD 

The days are getting shorter, orange and yellow leaves are falling from trees, and your social media is buzzing with photos of apple orchards and pumpkin patches. This can only mean one thing…fall is here! 

Along with the crisp weather that autumn brings comes a wonderful variety of seasonal produce. From winter squash to apples to Brussels sprouts, the culinary possibilities and nutrition benefits are endless. 

Here are some of the healthiest fall foods. Whether you enjoy them in your healthy meal delivery service or add them to your homemade meals this season, don’t miss out! 

Apples 

This delicious fruit has hundreds of varieties and about the same amount of health benefits! Not only are apples loaded with fiber that can help fill you up and promote digestive health, they’re also rich in phytochemicals that act as antioxidants and may reduce disease risk. 

Enjoy apples raw or cooked. Have apple slices with a handful of nuts for a healthy snack, add them to salads, or use them in yogurt parfaits. Baked apples are a better-for-you dessert that can satisfy your sweet tooth without any added sugar. 

Winter Squash 

Butternut, delicata, acorn, kabocha, and pumpkin are some of the most common types of winter squash. While they may look different, they offer similar nutrition benefits. Most winter squashes are rich in orange beta-carotene pigments that get converted to vitamin A in the body. This nutrient can help keep your immune system strong for the looming cold and flu season. 

Squash tastes delicious when sliced or cubed and roasted in the oven. Season it with salt and pepper or add a little cinnamon for a sweeter flavor profile. Butternut squash and pumpkin can also be roasted and pureed to be used in baking, sauces, dips, and more. 

Brussels Sprouts 

A member of the cruciferous vegetable family, Brussels sprouts offer health benefits ranging from anti-cancer to immune-supporting effects. They are a good source of dietary fiber and provide many essential vitamins and minerals. 

Raw Brussels sprouts can have a bitter taste, so they are best paired with sweet or acidic ingredients. Try a salad made with shaved Brussels sprouts, apples, nuts, and a maple mustard dressing. Roasting Brussels sprouts takes away some of the bitter flavor. Be sure to spread them out on the baking sheet to leave enough room for excess moisture to steam off. This ensures that you’ll have the crispiest sprouts possible! 

Beets 

While some people shy away from their earthy tastes, beets are actually loaded with nutrients and taste delicious when paired with the right foods. They are particularly rich in nitrates, which are compounds that can help improve blood flow and decrease blood pressure. 

Roasted beets are one of the best preparations of this vegetable. You can prepare them at home or purchase pre-roasted beets at most grocery stores. 

First, trim the beets and scrub them with a veggie brush to remove dirt. Let them dry then brush their skins with olive oil. Wrap each beet in aluminum foil and roast on the center rack of the oven for 45 to 60 minutes at 400 degrees F. Open the foil to let them cool, then remove the skin with your fingers (it glides right off). Serve them with goat cheese, walnuts, and lemon juice! 

Note from Healthy For Life Meals: Our menus include a variety of seasonal produce, including many of the options on this list! Get started with one of our healthy meal plan delivery options today to enjoy our delicious and nutritious meals.