When those fall leaves start dropping, it's time to get cooking! As the weather cools down, our appetites shift from refreshing summertime salads to hearty meals that warm us from the inside out. But just because it's autumn doesn't mean your healthy eating habits have to fall by the wayside.
This season brings an abundance of nutritious ingredients like squash, sweet potatoes, apples, and pumpkin. Take advantage of autumn's bounty with these delicious and good-for-you recipes. Whether you're searching for cozy soups and stews, seasonal sides, or plant-based mains, you'll find plenty of nutritious options for fall feasting.
Savory Soups and Stews for Chilly Nights
When the temperature drops, soup's on! Simmering pots of soup and stew make for the ultimate comfort food once autumn arrives. Not only will they warm you up on chilly nights, but these savory, veggie-packed dishes also provide a dose of nutrition.
Try starting your soup with an antioxidant-rich base of mushrooms, carrots, celery and onions. Then pile in autumn's finest seasonal produce like squash and sweet potatoes. Hearty beans and whole grains add fiber and protein too.
Here are some cozy soup and stew recipes to add to your fall recipe rotation:
1. Curried Lentil and Squash Soup
Warm up with this veggie-packed, protein-rich soup. Red lentils and squash give it a boost of fiber, while curry powder and ginger lend it some zing. The dash of coconut milk adds a touch of creaminess without overdoing it on fat.
2. Italian White Bean and Escarole Soup
This hearty soup is incredibly easy to whip up. Cannellini beans, packed with plant-based protein, serve as the base. Sauteed escarole gives it some bitterness to balance the richness.
3. Slow Cooker Beef Stew
Let your slow cooker work its magic on this classic comfort food. Cubed beef chuck roast turns melt-in-your-mouth tender after a few hours of simmering. Potatoes and carrots soak up the savory broth flavored with red wine and fresh thyme.
4. Chicken Quinoa Stew
Shredded chicken and quinoa bulk up this satisfying stew. Sauteed leeks, carrots and celery add aromatic flavor. And don't forget the green peas for a pop of color and nutrition!
Salads and Sides Spotlighting Seasonal Produce
Crisp, cool weather calls for autumn's best and brightest produce. Apples, pears, Brussels sprouts, cauliflower, squash and sweet potatoes take center stage this time of year. Enjoy their stellar nutritional profiles by throwing them into salads and sides.
Roasted veggies are an easy way to bring out autumn ingredients' natural sweetness. And grain- or leafy green-based salads make the perfect vehicles for roasted seasonal produce.
Give these healthy sides and salads a try:
5. Massaged Kale Salad with Roasted Delicata Squash
Tender, massaged kale pairs perfectly with cubes of caramelized delicata squash and crunchy toasted pecans. A maple tahini dressing pulls it all together.
6. Warm Wild Rice and Butternut Squash Salad
Wild rice, butternut squash and kale get a flavor boost from garlic, lemon juice and nutty Parmesan in this satisfying fall salad. It holds up well, so make it ahead for easy weeknight meals.
7. Roasted Brussels Sprouts with Balsamic Drizzle
Brussels sprouts caramelize beautifully in the oven. The balsamic glaze adds a touch of tangy sweetness and makes this veggie side irresistible.
8. Honey-Glazed Carrots and Parsnips
Parsnips' earthy sweetness complements the natural sugar in carrots. Glazing them in honey, lemon juice and thyme really brings out their flavors.
Main Dishes Spotlighting Seasonal Fare
From weeknight dinners to holiday centerpieces, autumn's bounty lends itself to an array of tempting main dishes. Let ingredients like mushrooms, squash, apples, pumpkin and sage shine in these season-focused meals.
Lean meats like chicken and turkey pair nicely with autumnal produce. And protein-rich beans and whole grains make excellent vegetarian mains. Try these recipes to see just how satisfying autumnal entrees can be:
9. Pumpkin Sage Pasta
This festive vegetarian pasta dish is a cinch to make on a weeknight. Protein-rich chickpeas and fiber-filled pumpkin puree create a flavorful sauce that coats whole wheat pasta.
10. Pork Tenderloin with Squash and Apples
Pork tenderloin stays nice and moist when roasted atop a bed of squash and apples. As it cooks, the pork soaks up all the savory-sweet flavors.
11. Stuffed Acorn Squash with Farro and Kale
Get your veggie and whole grain fix in one dish! Simply scoop out an acorn squash, stuff it with chewy farro, sautéed kale and walnuts, then bake until perfectly tender.
12. Sheet Pan Chicken with Sweet Potatoes and Brussels Sprouts
Dump chicken thighs, sweet potato slices, Brussels sprouts and red onion on a sheet pan. Roast them together for hands-off ease and lots of flavor.
Baked Goods and Desserts Spotlighting Fall Fruits
Satisfy your sweet tooth this autumn with baked goods highlighting apples, pears, cranberries, and pumpkin. Their natural sugars caramelize into dessert perfection when roasted or baked into muffins, cakes, crisps and breads.
Spices like cinnamon, nutmeg, ginger and cloves complement fall fruits' flavors. And oats, whole grain flours, nuts and minimal added sugar keep these treats relatively healthy.
Bake up some autumnal bliss with:
13. Pumpkin Oatmeal Muffins
Pumpkin puree gives these muffins moisture while oats add fiber. Warm spices like cinnamon and nutmeg make this classic breakfast treat sing.
14. Apple Cranberry Crisp
Layer sliced apples and fresh cranberries in a baking dish then top with a crispy oat topping for this crowd-pleasing dessert.
15. Whole Wheat Pear Gingerbread
Pears and crystallized ginger combined with molasses and whole wheat flour makes for one ultra-moist gingerbread. Cut it into squares to serve.
16. Four-Spice Poached Pears
Poaching pears in an aromatic liquid keeps them tender while infusing them with flavor. Scoop some vanilla yogurt on top to complement the maple-cinnamon poaching broth.
Plant-Powered Mains for Vegetarians and Vegans
Following a plant-based diet during autumn doesn't mean missing out on cozy, comforting food. Make use of seasonal produce, hearty whole grains and plant proteins for meatless meals everyone will love.
Mushrooms often can stand in for meat, lending a rich, earthy flavor to vegetarian main dishes. Beans and whole grains offer ample protein and a pleasant chewy texture.
Vegans will go crazy for these creative plant-based dishes:
17. Portobello Pot Pies
Portobello mushroom caps stand in for the traditional beef filling for these homemade pot pies. Lentils add protein and vegetables like carrots round it out.
18. Butternut Mac and Cheese
This plant-based spin on mac and cheese uses pureed butternut squash to create a smooth, creamy sauce. Toasted walnuts lend a nutty crunch.
19. Quinoa Stuffed Peppers
Cook quinoa with chickpeas, tomatoes and spices then use it to stuff bell peppers. Top with cheese for a vegetarian meal or leave it off for a vegan option.
Satisfy Your Cravings for Fall Fare
The autumn season brings about an abundance of nutritious, flavorsome ingredients. Take advantage by cooking up seasonal soups, salads, bakes and plant-based mains.
Allow autumn's produce to shine by keeping preparation simple. A drizzle of olive oil and sprinkle of salt is enough to let the natural flavors sing. Slow cooking methods like roasting, braising, stewing and baking draw out fruits and vegetables' sugars.
So embrace sweater weather and get cooking this fall. Just because the temperatures drop doesn't mean your healthy eating habits have to fall by the wayside.
Frequently Asked Questions About Healthy Autumn Recipes
Fall is filled with nutritious and delicious ingredients perfect for cooking up comforting, good-for-you meals. But creating healthy autumn dishes does come with some common questions. Here are answers to some of the top FAQs regarding cooking delicious and nutritious fall fare:
What are the most nutrient-dense foods in autumn?
Many of autumn's signature ingredients pack a nutritious punch. Winter squashes like butternut, acorn, and pumpkin are loaded with beta-carotene. Apples contain antioxidants like quercetin. Pears offer prebiotics for gut health. Sweet potatoes provide the antioxidant beta-carotene. Brussels sprouts are jam-packed with vitamin K. And ingredients like sage, cinnamon, and ginger add antiviral and anti-inflammatory benefits.
How do I pick ripe, in-season autumn produce?
Choose autumn fruits and veggies at their peak ripeness for optimal flavor and nutrition. Apples should feel firm and heavy for their size. Avoid those with bruises. Hard pears without blemishes will ripen well off the tree. Pick small or medium sized pumpkins that feel heavy. Squash should feel hard; heavy ones have thicker flesh. Brussels sprouts on a firm stalk are freshest.
What are quick and easy ways to prepare autumn vegetables?
Roasting brings out autumn veggies' natural sweetness. Toss cubed squash, Brussels sprouts, sweet potatoes, or root vegetables with oil, herbs, salt, and pepper then roast at 400°F until caramelized. Sauteing greens like kale, collards, or cabbage in broth or oil keeps prep easy. Simmering squash or sweet potatoes in soups or stews requires little prep.
How do I easily incorporate fall fruits into recipes?
Fold diced apples, pears, or cranberries into pancake or muffin batter for a quick addition. Blend pumpkin or sweet potato into smoothies. Top oatmeal or yogurt with baked, spiced pears or apples. Make simple fruit crisps or crumbles by baking fall fruits topped with an oat crumble mix until bubbling. Simmer a sliced apple or pear into a basic pan sauce for chicken or pork.
What are simple ingredient swaps for healthier autumn baking?
When baking autumn treats, substitute 1/2 of the white flour called for with whole wheat flour to increase fiber. Replace some or all of the oil with unsweetened applesauce to reduce fat. Use 3/4 of the amount of sugar listed and add spices like cinnamon and ginger to reduce sugar while boosting flavor. Swap in raw honey or maple syrup for refined sugar. And add nuts, oats, or dried fruit for a nutrition boost.
In Summary
Autumn offers a bounty of nutritious and delicious produce at its seasonal best. With proper planning and preparation using quick cooking methods like roasting and sautéing, it's easy to incorporate fall fruits and veggies into healthy everyday meals. Focus on in-season ingredients and make simple substitutions to keep your autumn recipes nourishing.