Check out these classic, delicious fall foods serving a bounty of health benefits.
Fall is HERE! Can you tell I’m sooo excited? How can I not be?
It’s the season of cool mornings, crisp leaves crunching under your feet, chilly evenings in hoodies sitting out by the fire and all things pumpkin & apple spice… yes, please!
But when it comes to fall foods, there’s more than pumpkin & apples — so many delicious foods are harvested in this gorgeous season.
Long ago harvesting was challenging.
It was a time when you couldn’t just hop into the grocery store and grab fruits and veggies from different parts of the world and seasons. You had to think about the season and your specific harvest for that time.
Did you know that fall fruits & veggies are actually meant to fill your body with specific nutrients and vitamins to keep you healthy throughout the winter?
It’s incredible how even our seasons are designed to keep us healthy, the way we’re meant to be. Healthy & thriving!
Why Should You Choose Fall Fruits & Veggies in Autumn?
Global importation has made it incredibly easy to get any fruit or veggie year-round. So why is it essential to look for seasonal produce?
Well, there are quite a few reasons.
More Nutrient Dense
When fruits and veggies are eaten in the season they’re locally grown, they’ll be significantly more nutrient-dense.
Why? Because the time between being harvested and eaten is much less than the time it takes to ship to a packing facility, package it and then ship to a store.
Did you know that state-shipped and store-bought fruits & veggies have been depleted by almost 50% in nutrients? 70-80% for those out of the country.
Support Local Farmers
It’s a great chance to eat local and support local.
I’m so grateful for local farmers that work hard to produce high-quality seasonal food for my family.
It’s not something we take for granted, and we’re proud to spend our money at their stands than in a big-name grocery store.
Better Bang for Your Buck
Seasonal local foods always go at their best price in the fall because they need to be sold fast.
Especially if you’re grabbing your produce from local farmers. The same fruits & veggies are more expensive during other times of the year because they come from further away.
Delicious Flavor
Ever take a bite of an apple, and it literally has no flavor?
Does it feel like you’re just chewing on air? Yea, it’s happened to me too — and it’s irritating. I just bought this apple, I’d like it to taste like an actual apple.
When you eat seasonal and local, the flavor is so remarkably delicious and fresh.
Your tastebuds go haywire, and your mouth is watering before you can even take another bite — Crisp, sweet, a little tart and satisfying. There’s a big difference!
Let’s look at the top seven fall fruits and veggies you should be eating this fall!
7 Healthy & Nutritious Fall Foods
It’s always best to eat fall foods in fall — the health benefits are out of this world and so is the flavor! You can't go wrong with these top 10 healthy and nutritious fall foods, from various root vegetables to crisp fruits.
#1 CRANBERRIES
Cranberries are considered a fall superfood because they’re loaded with health-producing phytonutrients.
Not to mention, they’re absolutely delicious.
So what are phytonutrients? “Phyto” refers to the greek word plant, and “nutrients” are compounds that nourish your body.
So, phytonutrients are compounds from plants that are believed to be beneficial to humans by building their health and helping to prevent disease.
Here are some of the health benefits you can experience:
- High in vitamin C (can help improve sleep)
- Promote healthy urinary tract
- Benefits your heart
- Can improve your gut health
- Improve your immune function
- Decrease your blood pressure
The benefits help your overall body health to actively fight and avoid illnesses.
#2 APPLES
Apples are the ultimate fall flavor, in my opinion.
I know, I know, some of you might feel that pumpkins are the ultimate fall flavor, and don’t get me wrong, pumpkin is delicious! But apples win every time in my book.
There’s truth to “an apple a day keeps the doctor away.” The health benefits are astounding.
Here are the health benefits of eating apples:
- May lower high cholesterol
- May lower high blood pressure
- Aids in digestion due to fiber
- Supports a healthy immune system
- Diabetes-friendly food
- Can support healthy weight loss
- May prevent Alzheimer's
- Could help prevent cancer
Apples are rich in fiber and antioxidants you need to improve your gut and brain health and promote weight loss.
#3 PEARS
Another fall food staple I can’t imagine autumn without.
I love slicing pears and adding them to my salad. I also wrap each slice of pear in prosciutto with a drizzle of honey over the top as finger food when I’m entertaining. YUM!
My kids also love pears.
Curious about their favorite way to eat pears in the fall? Baked!
We cut out the core, stuff them with butter and a sprinkle of maple sugar and bake away. Serve with a scoop of ice cream on top. You can thank me later for this.
Shopping tip: buy them hard. Set them out on your counter to ripen. Just like apples, pears are powerhouse fruit. Take a look at these health benefits.
Some of the health benefits you can experience by eating pears:
- Highly nutritious
- May promote gut health
- Contains beneficial plant compounds
- Inflammatory properties
- May protect against cancer
- Rich in flavonoids and antioxidants
Pears help fight against inflammation and promote healthier gut and heart health.
#4 PUMPKIN
Here we are, the iconic symbol of harvest — pumpkins!
Fall is the season of pumping evvverythang! I get it. It’s flippin’ delicious.
Pumpkin bread, pumpkin cookies, pumpkin coffee… you name it, I’m there. I’ve recently even tried pumpkin chili — ahhmazing. Seriously.
So not only are pumpkins gorgeous for decor and delicious, but they’re also full of nutrients to keep you healthy all season long.
Here are the health benefits of pumpkins:
- Rich in vitamins and minerals
- Loaded with antioxidants
- Protects your eyesight
- Lowers risk of certain cancers
- Promotes heart health
- Promotes skin health
- Boosts the immune system
By eating pumpkins, you’re promoting better heart and skin health along with boosting your immune system.
#5 WINTER SQUASH
The term “winter squash” covers a variety of squashes, such as butternut, acorn, and spaghetti squash. The winter part might be a bit confusing, but it just means any squash harvested in the fall.
This is a seasonal staple, for sure! Cut squash into chunks and roast them. You can then add them into soups, chilis, you name it.
Squash is hearty and warming. It makes me feel all the holiday vibes.
Health benefits of winter squash:
- High levels of alpha-carotene and beta-carotene
- Great source of vitamin C
- Benefits gut health
- Antioxidant and anti-inflammatory compounds
- Helps regulate/control blood pressure
- Lowers cancer risk
Squash helps you fight against many diseases, including arthritis, heart and respiratory and even diabetes.
#6 SWEET POTATOES
Sweet potatoes are those starchy comfort food you can’t stay away from.
These bad boys are highly nutritious and surprisingly low in calories.
Roasted sweet potatoes, sweet potato biscuits and sweet potato fries are regulars in our home. Hello, easy and delicious!
Luckily my kids love them too, so I know they’re getting a boost of healthy nutrients to help them stay healthy with the fall yuckies out there.
These are the health benefits of sweet potatoes:
- Excellent source of beta-carotene, vitamin C, & potassium
- Can improve immunity
- Provide essential minerals
- Good for gut health
- Can protect your vision
- May improve brain function
- Help your body fight free radicals
- Promote healthy skin & hair
- Help maintain a healthy weight
Sweet potatoes are delicious and another great source to help promote healthy gut and brain health.
#7 CARROTS
We always have roasted carrots on the table for Thanksgiving and Christmas dinner.
It doesn’t feel like the holidays without it.
Whether or not you have carrots for the holidays, one thing is for sure — carrots are one of the most delicious fall foods.
Add carrots to stews and soups and even get baking some carrot muffins or carrot cake. Yes, please!
Carrots are jam-packed with health benefits, so get the kids eating them too.
Here are some health benefits your family can experience when eating carrots:
- Can strengthen your bones
- Great for eye health
- Can lower your risk of cancer
- Helps your heart
- Boosts immune system
- Can help control diabetes
- Can help with constipation
- Great source of vitamins & minerals
- High in fiber
It’s always hard to say goodbye to summer, but when these fall foods are there to welcome you into autumn, it makes it much easier.
Fall means delicious foods, camping, bonfires and cozy sweaters.
But it also means germs, coughing and sickness. Everywhere!
Our family takes a dose of elderberry syrup every morning to start our day right. We also try our best to eat healthy and get enough sleep. It makes all the difference.
Learn more about my USDA Organic Elderberry Syrup here, and see how you can help your family stay healthier this fall & winter.
Delicious Fall Foods Recipes You Might Like:
- Pumpkin Muffins With Elderberry Glaze
- Elderberry Baked Oatmeal With Blueberries
- Rich Chocolate Zucchini Bread
- Old-Fashioned Elderberry Cherry Pie