Fall has a very distinct food profile and is one of the best times of year to cook with seasonal ingredients. Despite the weather seeming like it is closer to winter, we still have a few more weeks to enjoy all of its delicious food. When you think of fall there are immediate images of apples, Thanksgiving, pumpkins, cinnamon and any flavor Starbucks features on their seasonal menu. Besides Mallomars, which are a fall must, there are some “superfood” ingredients of the season that are extremely nutritious and delicious ingredients for any meal.


Get Your Beach Body Ready

Photo by Marci Green

Apples are the quintessential fall food. The saying: “an apple a day keeps the doctor away” wasn’t invented out of a fallacy. Apples, when eaten with the skin contain a lot of fiber and are loaded with antioxidants and flavonoids which have been proved to reduce your risk of heart disease.

Suggested Recipes:
Apple Slices

Apple Citrus Quinoa Salad



Photo by Marci Green

Pears are another fall fruit that possess an immense amount of health benefits. In addition to its sweet and juicy taste. pears have also been shown to help control diabetes due to their low glycemic index. It is a good source of vitamin C, which is essential to building up your immune system when temperatures drop and everyone starts to get sick.

Suggested Recipes:
Quinoa Salad with Roasted Beets and Pears
Pomegranate Pear Delight

Brussels Sprouts


Photo by Marci Green

Brussels sprouts are the kind of hearty and richly satisfying vegetable that everyone wants to eat in the fall. While they have long been the go-to vegetable that everyone claims they hate, they are far from the bad reputation they receive. These little green vegetables look like a mini cabbage, but are sweeter and more flavorful than its larger counterpart.

They are also loaded with vitamin k, vitamin c, iron, folate and antioxidants. Not to mention, studies have shown that they may be able to prevent Alzheimer’s. Brussel sprouts make the perfect side dish and are delicious when simply roasted or sautéed.

Suggested Recipes:
Roasted Brussels Sprouts
Brussels Sprouts With Bacon



Photo by Marci Green

Squash is an extremely broad category of vegetable separated into two groups: summer and winter squashes. The most popular winter squashes are pumpkin, butternut squash, spaghetti squash, acorn squash and kabocha squash. These vegetables are full of the antioxidants, vitamin A and Omega 3 fatty acids.

These little vegetables are used in a range of dishes with spaghetti squash even being a substitute for pasta because of the way it shreds when cooked. Whip up a soup, throw them in pasta, or simply roast them – perfect for any fall occasion!

Suggested Recipes:
Spaghetti Squash Recipes 
Maple Glazed Stuffed Squash


fall superfoods

Photo by Margaret Weinberg

Beets are the perfect fall side dish with their firm, but sweet texture. These vegetables are truly a “superfood” and their delicious flavor makes the perfect side dish. Even if you think you dislike beets, be sure to try them again this fall or taste them for the first time.

Suggested Recipes:
Beet and Barley Risotto
Beet Chips