Fall Recipe Roundup

Amy Corcoran, MS, RDN

As a registered dietitian, one of my favorite parts of fall is the arrival of comforting foods. This season brings holiday meals, warming spices, and abundant seasonal produce.

Fall is a beautiful time to embrace traditions and enjoy moments with family and friends. A home-cooked meal is truly an expression of love! There is no better season to get creative in the kitchen than during cozy autumn days.

This blog will explore the variety of fall produce (beyond just pumpkins!), key vitamins to focus on during cold and flu season, and some delicious fall recipes for the family.

What’s in Season in the Fall?

Eating seasonal produce is not only budget-friendly but also tastier than out-of-season options. Here are some top fall foods to enjoy, and creative ways to have them:

Apples: Serve sliced apples with nut butter or a spiced yogurt dip, or toss them into a salad with mixed greens, walnuts, and feta cheese for a quick side dish.
Bell Peppers: Roast and blend into homemade hummus, stuff and bake them for a hearty dinner, or slice them and use them with your favorite dip.
Cabbage: Combine shredded cabbage with apples and a tangy vinaigrette for a crunchy side dish, or use cabbage leaves as wraps for ground beef (or tofu) and veggies.
Carrots: Shred them into your oatmeal with raisins and apples for a carrot-cake-inspired bowl, or roast them with olive oil and spices for a fun alternative to fries.
Cauliflower: Chop finely and sauté with garlic to add to rice dishes or toss florets in buffalo sauce and bake for a spicy snack.
Kale: Bake with olive oil and sea salt until crispy for homemade chips, or blend with fruits and yogurt for a fiber-filled smoothie.
Sweet Potatoes: Pan fry with bell peppers, onions, and eggs for a tasty breakfast, or mash with maple syrup and cinnamon for a sweet side dish.

Our team of Philadephia dietitians is here to help you plan meals around seasonal flavors.

Fall Meal Inspiration for the Family

Are you stuck in a cooking rut, cycling through the same meals? Spice things up in the kitchen with these nutritious meal ideas that highlight fall’s best produce.

Breakfast:

Pumpkin Muffins: Add pumpkin pie spice and puree to your favorite muffin recipe.
Apple Cinnamon Pancakes: Mix diced apples and cinnamon into your go-to pancake recipe.
Maple Pecan Granola: Add a taste of fall to your granola with pecans, ground cinnamon, and maple syrup.

Lunch:

Pumpkin Soup: Blend onion, garlic, pumpkin puree, and coconut milk with spices like cumin.
Maple Glazed Brussels Sprouts: Drizzle olive oil and maple syrup over Brussels sprouts, then top with pecans and walnuts. Serve with a protein source, such as grilled chicken or chickpeas, along with a side of quinoa or brown rice.
Harvest Grain Salad: Combine your favorite grains with fall greens, nuts, and fruits such as cherries, low-sugar dried cranberries, or apple slices.

Dinner:

Chili: A perfect fall dish, enhance your chili with butternut squash or go plant-based by adding black beans.
Stuffed Acorn Squash: Fill baked acorn squash with a mixture of quinoa, nuts, spices, and dried fruit.
Butternut Squash Risotto: Stir in cubed butternut squash and Arborio rice, finishing with Parmesan cheese and fresh thyme.

Sweet Treats:

Apple Crumble: Create a classic fall dessert with brown sugar, flour, oats, apples, and spices.
Chai Rice Pudding: Infuse milk with chai tea for a warming treat.
Pumpkin Yogurt Dip: Mix pumpkin puree, vanilla extract, pumpkin pie spice, and maple syrup into Greek yogurt for a protein-packed dip for apples or crackers.

Are you feeling inspired? Choose one new recipe to try each week! It’s a wonderful way to bring family together and create new traditions. Happy cooking!

Fall Nutrition Focus

With back-to-school season and more indoor gatherings, we often see an increase in colds and flu. Staying on top of your nutrition can help keep your immune system strong!

Here are a few key nutrients to highlight:

Vitamin D: Essential for immune function, vitamin D can be found in fortified milk, cereals, orange juice, fatty fish, eggs, cheese, and some mushrooms.
Zinc: This mineral plays a crucial role in fighting off illness. Good sources include oysters, meat, fish, poultry, fortified cereals, beans, nuts (especially Brazil nuts!), whole grains, eggs, and dairy.
Vitamin C: Known for its immune-boosting properties, vitamin C supports the growth of immune cells, helps the body target bacteria and viruses, and assists in clearing out dead cells after infections.

There are many supplements for immunity. But in most cases, you can meet your nutrient needs from your diet. Check out our post on 5 Unexpected Nutrients To Optimize Your Immune System for more facts on how to keep your body’s immunity in tip-top shape.

Bottom Line

Fall is a beautiful season to lean into traditions and nourishing foods. It’s the perfect time to explore new produce, prioritize nutrition to support your immune system, and share recipes with loved ones.

Book now with our expert team of Philadelphia registered dietitians. We are here to help with creative meal planning and any of your family nutrition concerns.

Do you have any recipes to share? Comment below!