After a summer of extreme temperatures, cooler mornings and some rain mean it’s finally time to enjoy meals inspired by autumn. Moving away from cold salads and light summer meals to heartier seasonal dishes doesn’t mean compromising nutrition or spending extra time in the kitchen. Now is the ideal time to enjoy in-season ingredients and easy recipes that are both comforting and nourishing.
Fall produce picks include winter squash, dark leafy greens, cabbage, Brussels sprouts, persimmons, apples, pears and more. The strategy for fall meal planning is to take advantage of these nutrient-dense vegetables and fruits while using simple recipes and healthy cooking techniques.
Winter Squash: Butternut, acorn and spaghetti squash offer fiber, vitamins, and antioxidants, making them an excellent addition to fall meals. Roasting brings out their natural sweetness and flavor. Roast cubed squash with olive oil, garlic and herbs, then add it to grain bowls, blended soups or whole-grain pasta. Opt for pre-cut squash or canned pumpkin to save time when preparing soups, oatmeal and baked goods.
Leafy Greens: Kale, spinach, Swiss chard and other dark leafy greens provide vitamins A, C and K, folate, and other essential nutrients. Add chopped greens to soups, stews, chili or pasta dishes during the last few minutes of cooking. Sautéed greens with garlic and olive oil are a simple and delicious side dish. Pair them with beans, whole grains or lean protein for a balanced, satisfying meal.
Seasonal Fruit: Persimmons, pears and apples bring natural sweetness, fiber, color and variety to fall menus. Beyond enjoying seasonal fruit on its own, fresh apples, pears and persimmons can be sliced into salads, paired with oatmeal and plain yogurt, or diced into grain bowls. For a simple dessert, bake sliced apples or pears with cinnamon and then add a sprinkle of chopped nuts and pomegranate seeds for a naturally sweet treat.
Warming Spices: Spices like turmeric, ginger, allspice, cardamom, cinnamon and nutmeg add depth and warmth to seasonal dishes and treats without relying on excess salt or sugar. Use cinnamon, nutmeg or cardamom in oatmeal, baked goods and hot beverages. Try adding ginger and turmeric to vegetable soups, lentil stews and fish. Incorporating a variety of spices is an easy way to elevate everyday meals.
Time-Saving Tips: Healthy fall cooking doesn’t have to be time-consuming. Canned beans, frozen vegetables, canned tomatoes and quick-cooking whole grains are affordable pantry staples that can help reduce meal preparation time. Choose low-sodium or no-added-salt canned beans when possible. Frozen vegetables are just as nutritious as fresh veggies and particularly convenient when time is tight. Batch-cook a pot of soup or chili, roast extra vegetables, and refrigerate or freeze portions for busy days.
Fall is the perfect season to make tasty and nourishing meals part of your routine. Try a sheet pan dinner. Combine Brussels sprouts, carrots and butternut squash with chicken or tofu and chickpeas and season with paprika and turmeric for a balanced meal with minimal cleanup. Or make a slow cooker recipe with chicken, low-sodium broth, canned tomatoes, root veggies and whole grains for an easy weeknight dinner. By combining seasonal produce, flavorful spices and convenient staples, you can create comforting and healthful meals that bring everyone to the table in no time.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.