The Healthy Truth: Healthy fall foods and recipes

Healthy fall foods and recipesDear Friends,

I know it’s technically not fall yet, but if Starbucks can already release their signature pumpkin spiced latte, then I can go ahead and talk about healthy fall foods. Fall is such a beautiful time of year, as the leaves begin to change, the temperature gets cooler, and you just feel really cozy. By the time fall rolls around, our meals become a bit heartier, but that doesn’t mean you have to start putting on pre-winter weight.


It’s always a good idea to eat foods that are in season. You can buy local produce, which means it’s fresh and costs less.

Here is a list of 15 fall superfoods you should try incorporating into your fall diet in order to maintain good health.

15 fall superfoods

  • Apples: packed with antioxidants and fiber
  • Brussels sprouts: good source of iron, vitamin K, and folate
  • Parsnips: high in potassium and fiber
  • Pears: good source of vitamin C, copper, and fiber
  • Rutabaga: good source of fiber and vitamin C
  • Cauliflower: good source of vitamin C, can help lower cholesterol
  • Squash: contains omega-3 fatty acids, an excellent source of vitamin A
  • Pumpkin: high in potassium, good source of fiber and B vitamins
  • Sweet potatoes: good source of vitamin A and iron, offers anti-inflammatory benefits
  • Turnips: good source of vitamin C, the leaves provide vitamin A, K, and folate
  • Pomegranates: Very rich in antioxidants, a good source of vitamin C and folate
  • Dates: low in fat, high in fiber, a good source of potassium
  • Kiwi: high in vitamin C, provides potassium and copper
  • Grapefruit: Provides over 75 percent of your daily recommended norm of vitamin C, good source of lycopene, can help lower cholesterol
  • Tangerines: good source of vitamin C and beta-carotene

Fall food recipes

Now that you know which foods you should be eating this upcoming season you may wonder how you should cook them. No worries, below you will find some recipes you can try in order to incorporate these healthy fall foods into your diet.

No bake pumpkin energy bites

Are you breaking your food budget purchasing energy bars? Create your own and add flavor with pumpkin, the quintessential seasonal food that will give you a natural energy kick and immune-boosting, disease-fighting antioxidants. The other tasty and natural ingredients in these bars ensure you get a dose of healthy protein, omega-3, and fiber. Get the full recipe here…

Pumpkin curry

Pumpkin isn’t just for sweets. This healthy recipe turns pumpkin into a one-pot savory dinner dish. You can also use this healthy recipe to incorporate other seasonal foods into your menu, substituting some (or all) of the pumpkin with butternut squash, other squashes, or yams. Get the full recipe here…

Pumpkin protein smoothie

A healthy, protein-packed, post-workout smoothie that tastes like pumpkin pie? Yes, please! Get the full recipe here…

Meatless Monday pumpkin burgers

Looking for a healthy recipe for Meatless Monday? Make a creative, spicy burger using a seasonal food – pumpkin! These have less fat and a lot more fiber than your beef or turkey versions. Get the full recipe here…

Dutch apple pancake

You might not think pancakes are healthy, but by using a whole-grain flour, low-fat yogurt, and fresh apples, they become a healthy breakfast winner. Use a sweet version of the fruit, such as Gala, so you can reduce the amount of added sugar. The sweet topping also means you can leave out the syrup. Get the full recipe here…

Chicken, parsnip, and carrot soup


Chicken stew is comforting, but this easy recipe lacks the butter and cream that can weigh you down and turn it into a heavy, calorie-laden dish. Hearty root vegetables provide heft and heartiness to an otherwise lightly-flavored soup. Get the full recipe here…

Bon appétit, and until next week!


Author Bio

Emily Lunardo studied medical sociology at York University with a strong focus on the social determinants of health and mental illness. She is a registered Zumba instructor, as well as a Canfit Pro trainer, who teaches fitness classes on a weekly basis. Emily practices healthy habits in her own life as well as helps others with their own personal health goals. Emily joined Bel Marra Health as a health writer in 2013.


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