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5 Healthy Fall Foods to Add to Your Plate

November 14, 2024

Fall is a foodie’s dream. With so many seasonal ingredients at their peak, it’s the perfect time to see what’s available — and maybe even find some new favorites along the way.

For expert advice on creating a healthy, flavorful plate filled with fall foods, we turned to Elizabeth Barclay, MBA, RDN, an outpatient registered dietitian at St. Vincent’s Medical Center. Here’s her advice on adding seasonal flavor and variety to your meals.

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1. Brussels sprouts.

Brussel sprouts are a fall favorite, with a rich, earthy flavor that can elevate any dish. The bonus is that they’re also healthy.

“These little sprouts are loaded with benefits,” says Barclay. “Not only are they delicious, but they’re also great for digestion and reducing inflammation. Plus, they’re a good source of vitamin C, B6, fiber and iron.”

And – Brussels sprouts are anything but boring.

“Try roasting them with olive oil, pepper, cayenne, paprika and garlic,” suggests Barclay. “For an extra treat, sprinkle some parmesan on top for the last few minutes—just enough time for it to melt. Or, pop them in the air fryer for that perfect texture.”

2. Butternut squash.

Winter squashes — which includes butternut, acorn and spaghetti squashes — aren’t just a fall staple. They get their name because they can be stored and cooked all winter long, even though they’re harvested in the fall.

“Butternut squash is a fantastic source of fiber, magnesium and vitamin A,” says Barclay. “It also helps support a healthy immune system—perfect for cold and flu season.”

Craving something cozy? Butternut squash is a tasty alternative to mashed potatoes. Try mixing it with a splash of low-fat milk or a milk alternative, fresh garlic, pepper, parmesan cheese and a small amount of unsalted or plant-based butter for a warm, comforting side that pairs well with any meal.

3. Pumpkin seeds.

Do you want a snack that’s both salty and a little sweet? Pumpkin seeds (also known as pepitas) check all the boxes.

“These tasty seeds are a great source of omega-3s, magnesium and zinc,” says Barclay. “They may also help reduce inflammation, support heart health and keep blood sugar steady.”

Once you’ve cleaned the seeds, try roasting them for a nutritious and satisfying fall treat. Barclay suggests two delicious ways to season them:

Savory: Toss with avocado oil, pepper, cayenne, rosemary, garlic and smoked paprika.
Sweet: Drizzle with honey or maple syrup, cinnamon, allspice, vanilla extract and a touch of brown sugar.

4. Apples.

With over 2,500 varieties of apples grown in the US, there’s a flavor for everyone to love.

Packed with fiber, vitamin C and potassium, apples are great for heart health, digestion and supporting your immune system.

“In the fall, having a go-to healthy dessert is a must,” says Barclay. “Sautéed apples are a crowd-pleaser, and they’re so easy to make. Just slice up your apples, toss with cinnamon, vanilla, nutmeg, maple syrup and a pinch of salt, then sauté in a small amount of coconut oil.”

5. Beets/beetroot.

With their vibrant red color, beets are hard to miss—and for good reason. These root vegetables deserve the spotlight.

“Beets aren’t just rich in vitamins A and K and folate (B9),” says Barclay. “They also support red blood cell formation and healthy cell function.”

While you might find beets in everything from juices to fermented wine, they’re easy to work into a simple weeknight meal. Barclay suggests roasting them and adding them to a salad with other seasonal veggies. Top it off with pumpkin seeds or nuts for a hearty, fresh dinner.

A delicious fall is on the menu.

And it’s easy to keep things fresh and fun all season long.

Barclay offers simple tips to incorporate these seasonal foods into your daily meals:

Shop in season: At this time of year, fresh produce is at its peak flavor and often comes in a wider variety.
Find easy meals: Look up simple recipes or swap these seasonal picks into your favorite dishes for a delicious upgrade.
Focus on flavor: Instead of just thinking “healthy,” appreciate the fall ingredients’ rich tastes and colors while they’re at their best.

“You can boost your nutrient intake and try exciting flavors this season by experimenting with new foods,” says Barclay. “Don’t be afraid to try something different— you could miss your best meal!”