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Home » Seasonal » Fall

Published: Nov 18, 2020 by Libby Bloom · This post may contain affiliate links · 1 Comment · 1797 words. · About 9 minutes to read this article.

Top 10 Fall Foods and how to use them

With temperatures dropping, fall is a time for hearty soups, comfort food, and all the apples, pumpkin, squash, beets, broccoli and Brussels sprouts you can handle!

To help you embrace this cozy season, here is a list of my favorite fall foods and some of my favorite fall recipes to use them in.

Jump to:
  • Pumpkin/winter squash
  • Pomegranate
  • 🍎Apples
  • 🍐Pears
  • Brussels sprouts
  • Beets
  • 🥕Carrots 
  • Cauliflower 
  • Parsnips
  • 🥔Potatoes

Pumpkin/winter squash

butternut squash and arugula salad

Winter squash is actually in season before the winter season begins, but gets its name from the fact that it often has a thick rind making it great for storing and enjoying all winter long. 

Winter squash is a great source of fiber, potassium and vitamins A and C - all very helpful for supporting a healthy immune system during the colder months. 

There are many different varieties including acorn, butternut, delicata, Hubbard, kabocha, pumpkin, and spaghetti. 

They all have edible seeds so be sure to remove the seeds but don’t toss them. Roast them with a little oil, salt and pepper for a tasty snack. 

Most winter squash needs to be peeled, which can be done before or after cooking.

I love them roasted or pureed into soup. You can also use squash puree (like pumpkin puree!) in baked goods like pumpkin muffins or pumpkin granola. Spaghetti squash makes for a yummy veggie-filled spaghetti alternative. 

Caramelized Pear, Butternut Squash & Arugula Salad
Caramelized pear, butternut squash and arugula salad – a fall-inspired salad featuring caramelized pears, roasted butternut squash, peppery arugula, quinoa, goat cheese and a ginger cider dressing. Fall in a bowl!
Check out this recipe
butternut squash and arugula salad
Thai Butternut Squash Soup
Thai Butternut Squash Soup - The perfect warm and hearty soup for a chilly fall or winter night! This healthy soup is loaded with butternut squash, carrots, lemongrass, garlic and onion.
Check out this recipe
butternut squash soup
Pumpkin Nut Granola
Pumpkin Nut Granola - an easy fall-inspired granola recipe made with pumpkin puree, four different types of nuts/seeds, pumpkin spice and maple syrup.
Check out this recipe
pumpkin granola
Pumpkin Raisin Muffins
Healthy Pumpkin Raisin Muffins - a fall-inspired muffin recipe with pumpkin, walnuts, raisins, pumpkin spice AND it’s whole grain! A great on-the-go fall breakfast.
Check out this recipe
pumpkin raisin muffins
Moroccan Chickpea and Roasted Winter Squash Salad
Moroccan Chickpea and Roasted Winter Squash Salad - A fresh fall salad filled with greens, acorn squash, pomegranate seeds, avocado and an apple Dijon vinaigrette.
Check out this recipe
Roasted Squash Seeds
Roasted Squash Seeds - a simple vegan snack that uses up those squash seeds that typically get thrown out. These crunchy bites are a great protein-filled snack for any occasion.
Check out this recipe
roasted squash seeds
Miso Glazed Squash
Miso Glazed Squash - a simple roasted squash dish with incredible flavor. It makes an easy side dish, salad topping, or works as a great addition to any meal.
Check out this recipe
miso glazed squash
Autumn Stuffed Acorn Squash
Eat with the seasons. Fall is a time for squash, so get it at its peak flavor! Then of course stuff it with tons of vegetables for a healthy meal!
Check out this recipe
stuffed acorn squash

Pomegranate

pomegranate sections in a bowl

Native to the Middle East, South Asia, and the Mediterranean, pomegranates have a thick, inedible peel with hundreds of juicy seeds within. 

They are quite the nutrition powerhouse and are said to contain three times more antioxidants than red wine or green tea.

This is largely due to its high content of punicalagin which has been shown to decrease inflammation and inhibit the growth of cancer cells. 

The tricky part is to get at the edible seeds. There are many differing opinions regarding how pomegranates should be opened including submerging in water.

I find it easiest to cut off the cone at the top and stem at the bottom, then score along each hump (don’t cut through, just score the peel). Finally, using your hands, gently pull the sections apart to reveal the seeds inside. From here, you can easily remove the seeds and enjoy!

I love to use pomegranate seeds on salads, as a garnish for really anything, in a drink or cocktail, pureed into juice or just eat them as is. 

Kale Fig Salad
Kale Fig Salad - an easy kale salad topped with shredded Brussels sprouts, juicy figs, bursts of pomegranate seeds and a fresh lemon honey dressing.
Check out this recipe
kale fig salad
Moroccan Chickpea and Roasted Winter Squash Salad
Moroccan Chickpea and Roasted Winter Squash Salad - A fresh fall salad filled with greens, acorn squash, pomegranate seeds, avocado and an apple Dijon vinaigrette.
Check out this recipe
Crunchy Brussels & Bacon Salad
Crunchy Brussels & Bacon Salad - A simple light 30-minute brussels sprouts salad piled with crunchy bacon, sliced apple and bursts of pomegranate seeds. A perfect salad for your next holiday dinner celebration!
Check out this recipe
finished salad with fork and bowl of pomegranate seeds

🍎Apples

apples in a white bowl on dark background

Apples are among the world’s most popular fruits. They are usually eaten raw, though are delicious cooked, or turned in sauce, juice and much more. 

There are over 7000 different apple varieties grown throughout the world, with only about 100 commercially grown in the US. 

Apples can range from sour to tart to super sweet, and firm and crisp to juicy or soft.

Apples are high in fiber, vitamin C and other antioxidants such as quercetin.

I love simple eating apples, oftentimes with peanut or almond butter or cheese. There’s also, of course, apple pie, apple crisp, baked apples and all the other wonderful apple desserts. I love using bruised or soft apples to make applesauce or even slice them thin and make crunchy apple chips. 

Cinnamon Baked Apples
Cinnamon Baked Apples, a simple and seasonal baked fruit dessert with cinnamon, walnuts, oats, and a touch of sweetness.
Check out this recipe
cinnamon baked apples
Cinnamon Spiced Applesauce
Homemade applesauce that is spiced with nutmeg, cloves, cardamom and cinnamon! Easy and delicious.
Check out this recipe
cinnamon spiced applesauce
Cinnamon Baked Apple Chips
Simple, crunchy and delicious. Bake apple slices low and slow for a delicious, crunchy snack.
Check out this recipe
baked apple chips
Jicama Apple Salad
Jicama Apple Salad - a crisp, crunchy, and refreshing salad with jicama, apple, cilantro, and lime. It’s perfect for a light salad or a veggie-filled snack.
Check out this recipe
jicama apple salad
Apple Wheat Berry Salad
Apple Wheat Berry Salad - a simple salad that uses wheat berry, an underrated whole grain. It’s a nutty and delicious salad with a simple lemon vinaigrette.
Check out this recipe
wheat berry salad in a blue bowl

🍐Pears

pros-cons-organics

Pears come in a variety of colors that don’t always indicate ripeness.

Interestingly, pears don’t ripen on the tree and most of the pears you find at the grocery store are not quite ready to eat. Upon bringing your pears home, leave them on the counter to ripen, then store them in the refrigerator. 

Test for ripeness by applying gentle pressure to the neck of the pear with your thumb. It’s ready if it yields there. 

Pears are an excellent source of both soluble and insoluble fiber making them great for digestive regularity but keep in mind that most of the fiber is found in the skin, so make sure to eat it with the peel. 

I love to eat pears like apples, simply sliced and enjoyed. But they’re also great in many cooked dishes, especially paired with pork and strong flavors like blue cheese. Try adding them to your salad, caramelize them to top your oatmeal, roast them with parsnips or turn them into a delicious dessert, like poached pears. 

Caramelized Pear, Butternut Squash & Arugula Salad
Caramelized pear, butternut squash and arugula salad – a fall-inspired salad featuring caramelized pears, roasted butternut squash, peppery arugula, quinoa, goat cheese and a ginger cider dressing. Fall in a bowl!
Check out this recipe
butternut squash and arugula salad
Wine Poached Pears with Honey Vanilla Mascarpone
These spiced and wine poached pears are an elegant, warm dessert made even more tasty with a dollop of honey-vanilla mascarpone. Beautiful, healthy and delicious!
Check out this recipe
poached pears
Roasted Pears and Parsnips
Roasted Parsnips and Pears - A fall-inspired side dish with roasted parsnips, pears, thyme and an apple cider vinegar vinaigrette.
Check out this recipe
parsnips recipe
Spiced Pear Oatmeal Bake
Spiced Pear Oatmeal Bake - A cozy baked oatmeal recipe filled with oats, nutmeg and pears. A delicious fall-food inspired breakfast recipe.
Check out this recipe
slice of oatmeal bake with the rest in pan behind

Brussels sprouts

brussels sprouts overhead

Brussels sprouts are a member of the Brassicaceae family and are closely related to cabbage, kale and cauliflower.

When buying Brussels sprouts, look for firm, brightly colored sprouts. Get them in season (October through December) for the best quality and store them in a perforated bag in the vegetable drawer. 

While they taste similar to cabbage, they’re milder in flavor. When cooking, take care not to overcook them as they’ll turn olive green and will add an unpleasant sulfurous odor to your kitchen. 

Brussels sprouts are high in vitamin K, vitamin C and fiber. 

They are delicious halved and sauteed with oil until crispy (make sure not to crowd the pan) or roasted. They can also be shredded and used in a salad or stir-fry. 

Kale Fig Salad
Kale Fig Salad - an easy kale salad topped with shredded Brussels sprouts, juicy figs, bursts of pomegranate seeds and a fresh lemon honey dressing.
Check out this recipe
kale fig salad
Crunchy Brussels & Bacon Salad
Crunchy Brussels & Bacon Salad - A simple light 30-minute brussels sprouts salad piled with crunchy bacon, sliced apple and bursts of pomegranate seeds. A perfect salad for your next holiday dinner celebration!
Check out this recipe
finished salad with fork and bowl of pomegranate seeds

Beets

bunch of beets with greens on light background

Beets, a.k.a table beets, or beetroot is a root vegetable that’s best known for its vibrant red color.

They are high in fiber, folate and manganese and the pigments that give beets their bright color are antioxidants that may help reduce the risk of cancer.

Beets also naturally contain nitrates—different from those found in cured meats—that have been shown to improve energy, boost athletic performance and reduce cholesterol levels. The nitrates in beets turn into nitric oxide in our bodies relaxing blood vessels, improving blood flow, and lowering blood pressure.

Beet greens are equally, if not even more, nutritious than beetroot. They are high in fiber, vitamins A, C, and K, riboflavin, calcium, iron and plenty more. The nutrients in beet greens (and beets) can help strengthen your immune system and keep you regular.

Beets can be eaten raw, roasted, boiled, baked, steamed, sautéed or even made into chips. They have a sweet, earthy flavor. 

The leaves and stems of beets are also edible but should be removed for storage as the leaves will draw out moisture from the beetroot. The greens are great sauteed with oil and garlic or can be used instead of chard or spinach in most recipes.  

Learn more about beets in our Beet Spotlight.

Beet Hummus
A super creamy beet hummus featuring roasted red beets, tahini, lemon and lots of garlic. A fun variation on regular hummus that’s bright pink and delicious!
Check out this recipe
beet hummus in black bowl on dark background
Beet Peel Chips
A delicious and crunchy snack made from an often-tossed ingredient.
Check out this recipe
beet peel chips on gray baking sheet overhead 2
Beet Halloumi Quinoa Bowl
Beet Halloumi Quinoa Bowl - a rainbow grain bowl with roasted beets, kale, fried halloumi and a tahini-turmeric sauce. Great for meal prep!
Check out this recipe
beet halloumi quinoa bowl
Rosemary Beet Chips
Rosemary Roasted Beet Chips - Earthy, sweet, and oh so colorful. These beet chips make for a great vegetable-based snack.
Check out this recipe
beet chips in a blue bowl on wood background

🥕Carrots 

rainbow carrots on dark background

Carrots are well-known for their vision-supporting nutrient, vitamin A, but it may not be known that they come in a variety of colors with edible greens. 

The carrot is an incredibly versatile vegetable that can be eaten raw or cooked. Enjoy them raw as a snack, chop/slice them up and roast them, or shred them and use in a slaw or salad. They can be steamed, roasted, grilled, sautéd, or boiled.

Carrot tops taste somewhat like a mix of carrots and parsley. The greens are lacy, feathery, and have a grassy smell and flavor. They can be eaten raw in salads (though they can be quite bitter), blanched, sauteed with garlic and olive oil. Or add the carrot greens to soups or try a carrot top pesto. 

Be sure to store the carrot greens and roots separately as the greens will draw moisture from the carrot.

Learn more about carrots in our Carrot Spotlight.

Harissa Roasted Carrots with Dukkah
Harissa Roasted Carrots with Dukkah - a flavorful side dish featuring caramelized carrots with a sweet and spicy harissa glaze, creamy yogurt and crunchy spiced dukkah.
Check out this recipe
harissa roasted carrots with dukkah
Roasted Carrots with Carrot Top Pesto
Roasted Carrots with Carrot Top Pesto - tender roasted carrots with an herby carrot top pesto. A great side dish that uses those amazing carrot greens!
Check out this recipe
roasted carrots
Carrot Cake Oatmeal
Carrot Cake Oatmeal - Creamy oatmeal filled with shredded carrots, warm seasonings and toppings of your choice. It’s fall in a bowl!
Check out this recipe
carrot cake oatmeal
Spicy Habanero Carrot Dip
Spicy Habanero Carrot Dip - a plant-based spicy carrot dip that’s perfect with crackers, chips, or crudites!
Check out this recipe
spicy carrot dip
Carrot Ginger Soup
Creamy Carrot Ginger Soup - A spicy and creamy soup recipe featuring pureed carrots, ginger root, coconut milk and turmeric. A fall favorite!
Check out this recipe
carrot ginger soup
Nourishing Lentil and Kale Bowl with Pickled Carrots and Thai Almond Sauce
Tender lentils, fresh kale, crunchy and briny pickled carrots, crisp apple, and creamy avocado topped with a delectable Thai almond sauce. Perfect for meal prep!
Check out this recipe
thai lentil kale bowl overhead on dark background

Cauliflower 

roasted cauliflower

Some would argue this veggie is one of the most versatile vegetables. It can be roasted, mashed, fried, turned into “steaks”, even made into rice.

It pairs with so many different flavors and from raw in a salad to caramelized or pureed into soup, cauliflower is absolutely delicious. 

As part of the cruciferous veggie family, cauliflower contains antioxidants like glucosinolates and isothiocyanates, two groups that have been shown to slow the growth of cancer cells. Cauliflower is also high in vitamin C and fiber. 

It’s available year-round, but fall is the peak season. And be sure to use the leaves and stems too! The leaves are a great addition to any lettuce salad and the stems can be used the same as the florets.

Cauliflower Po'Boy
A vegetarian twist on a classic New Orleans sandwich, featuring breaded cauliflower, cabbage slaw and spicy avocado mayo on a whole grain roll.
Check out this recipe
cauliflower poboy
Cauliflower Buddha Bowl with Crispy Chickpeas and Chard
A spring-inspired Buddha bowl featuring roasted cauliflower, crispy chickpeas, quinoa, chard, avocado and strawberries topped with a citrus-Dijon vinaigrette. Great for meal prep or a simple spring lunch!
Check out this recipe
cauliflower buddha bowl overhead
Roasted Cauliflower Tacos with Avocado Crema
Roasted Cauliflower Tacos with Avocado Crema – made with roasted cauliflower, purple cabbage, lime juice, pinto beans and avocado crema. A vegetarian take on Taco Tuesday!
Check out this recipe
roasted cauliflower tacos with avocado crema
Roasted Cauliflower
Our go-to way to cook cauliflower - super crispy + flavorful. This works great as a side or added to just about any meal.
Check out this recipe
roasted cauliflower

Parsnips

parsnips recipe

Often mistaken as a white carrot, parsnips are part of the parsley family and have a lovely starchy texture that works well blended into soups or roasted with other root vegetables. Parsnips taste similar to carrots and are sweet, but have an earthier, nutty flavor. 

Young, small parsnips don’t need to be peeled, but be sure to scrub them clean. Older parsnips often have a tougher peeling and may benefit from a quick peel (though you can turn those peelings into delicious crisps by drizzling with oil and roasting). 

Like apples, parsnips oxidize as soon as they’re cut or peeled, so be sure to use or cook them right away to prevent browning. You can also place them in a bowl of water with fresh lemon to keep them from discoloring. 

You can cook parsnips the same way you would carrots, and they are wonderful paired with other root vegetables. 

Parsnips are high in fiber and are a great source of vitamins C and K, as well as folate. 

Roasted Pears and Parsnips
Roasted Parsnips and Pears - A fall-inspired side dish with roasted parsnips, pears, thyme and an apple cider vinegar vinaigrette.
Check out this recipe
parsnips recipe

🥔Potatoes

potato and potato peelings

There are more than 4000 varieties of potatoes. But in general, they can be broken up into three main categories: waxy, starchy, and all-purpose. And different potatoes work well for different types of potato dishes.

Starchy potatoes work great for baking or frying and waxy potatoes, which hold their shape better, are great when stewed, scalloped or roasted. 

To name a few, red potatoes are waxy and work great when roasted or added to potato salad or casserole.

Russet potatoes are starchy and are the best for mashed potatoes.

Yukon gold is an all-purpose potato variety and can work well in just about any potato dish.

And the Jewel yam, actually a sweet potato is both sweet and starchy and is great as a mashed sweet potato. 

Potatoes are part of the nightshade family and, in general, are high in potassium and vitamin C. Because of their bright orange color, sweet potatoes are high in vitamin A.

The skin is high in fiber and is edible! For most potato dishes, the skin can be left on, but if you do decide to peel them, just be sure not to toss the peels. Drizzle them with some oil and season with salt and pepper. Then toss in the oven and bake until crisp.

Spring Asparagus Potato Salad
A flavorful spring salad featuring crispy potatoes, asparagus, radishes, peas, hard boiled eggs, fresh herbs and a delicious hollandaise dressing.
Check out this recipe
asparagus potato salad overhead with spoon

Autumn has so much to offer

With the fall season in full swing, embrace the flavors of this cozy season and start incorporating some of these yummy fall foods into your life! 

What are your favorite fall foods? 

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About Libby

Welcome! I'm Libby, Registered Dietitian Nutritionist, photographer & co-adventurer with my husband Dalton. We love all things outdoors, making a mess in the kitchen, and exploring the adventure of life! Read more ↠

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Hey, I'm Libby!

Hi, I'm Libby! Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor. I help people find food freedom, learn to nourish and reconnect with their bodies so they can live a fuller life.

About Libby

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