Superfoods That Are Guaranteed To Keep You Healthy in Fall

Let’s cut to the chase. It’s pumpkin! Nah, I’m just kidding. Fall is coming and pumpkins are everywhere. In lattes, cereals, hummus and everything else that people feel the need to add it to. Restaurants and cafes are getting creative every year. Although I’m not going to deny that pumpkin in its purest form, it can be a great source of fiber, it’s low in calories and is even rich in vitamins A and C and other antioxidants. Sure, they’re healthy, but we can’t eat them all the time just because it’s fall.

There’s more to fall than just pumpkins. Autumn offers bright harvests of warm and inviting flavors that will help you feel cozy despite the dropping temperatures as the holiday season approaches. Below are the fall superfoods that are guaranteed to keep the sniffles away!

Sweet Potatoes

Fall Superfoods That Are Guaranteed To Keep You Healthy

Just like pumpkins, they’re rich in fiber and vitamin A. It’s the perfect alternative to pumpkin and it’s definitely one of the best superfoods out there. It’s also low in sodium but has more sugar than white potatoes. However, it has lower calories.

You can bake sweet potatoes by pricking it with a fork then baking it at 400° for about 40 minutes until it’s tender. Slice it in half and add a dash of cinnamon for added taste. If you want sweet potato fries, cut it in french fry slices and coat in olive oil, garlic powder, and a little paprika. You can roast these for about 350° for about thirty minutes.

If you want something pureed, you can try this Curried Sweet Potato Puree recipe:

Ingredients:

  • 4 medium sweet potatoes (about 1 3/4 pounds)
  • 1/2 cup unsweetened almond milk
  • 1/2 teaspoon curry powder
  • 4 thin slices peeled fresh ginger
  • Kosher salt
  • 1/2 lime
  • Toasted sliced almonds, for garnish, optional
  • Chopped cilantro, for garnish, optional

Directions:

  1. Preheat the oven to 400 degrees F. Wrap each sweet potato in foil, put on a baking sheet and bake until soft, 1 hour. Let cool slightly.
  2. Combine the almond milk, curry powder and ginger in a small saucepan. Bring to a boil, reduce the heat and simmer until the mixture is reduced by a third, about 5 minutes. Discard the ginger.
  3. Pour any sugary juices from the sweet potato foil wrappers into a food processor. Peel the sweet potatoes and add the flesh to the food processor. Add the almond milk mixture and 1/2 teaspoon salt and puree until smooth.
  4. Transfer to a serving bowl and squeeze the lime over the finished puree. Garnish with almonds and cilantro if desired and serve warm.

Cranberries

Fall Superfoods That Are Guaranteed To Keep You Healthy

Cranberries are only 45 calories per cup and are a great source of vitamin C. It’s very rich in disease-fighting antioxidants too! This will definitely strengthen your immunity as colds start to spread during these colder months. However, we’re not talking about the canned gelatinous stuff that’s full of sugar during Thanksgiving. We’re talking about dried or fresh cranberries that you can add to cereals, oatmeal or turn into smoothies. You can even use fresh cranberries when you bake your favorite muffin or bread.

Here’s a simple recipe of a Banana Cranberry Oatmeal Bar:

Ingredients:

  • 1/4 cup almond milk (or other)
  • 1/2 cup Sucanat or brown sugar
  • 1 tbsp ground flax seed
  • 1/4 cup coconut oil (or other light tasting oil), melted
  • 1 tsp vanilla extract
  • 2 medium very ripe bananas
  • 1/3 cup cranberries or raisins
  • 1.5 cups regular oats
  • 1/2 cup unsweetened coconut
  • 1/2 tsp cinnamon
  • 1/4 cup whole wheat flour (or other flour)
  • 1/2 tsp baking powder
  • 1/8th tsp kosher salt

Directions:

  1. In a medium bowl, combine the sugar, ground flax seeds, soymilk, oil, and vanilla. Whisk together.
  2. Cut the bananas into chunks and stir into the wet mixture. Grab a fork or potato masher and mash the banana into the wet mixture. It is ok if some small chunks remain. Stir in the cranberries or raisins. Set aside.
  3. In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Scoop the granola batter into the pan. Smooth out with a spoon or hands and press it down firmly.
  4. Bake at 350F for 35-40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-10 bars.

Cinnamon

Fall Superfoods That Are Guaranteed To Keep You Healthy

Aside from pumpkins, cinnamon is a very common spice during the fall season. Its sweet and spicy aroma is very comforting–and healthy! Cinnamon is so much more than just nostalgia and comfort. It has anti-inflammatory, antibacterial, antiviral and even antifungal properties. For women who have PCOS or polycystic ovarian syndrome, it can help by managing insulin resistance and heavy menstruation.

There are different kinds of cinnamon and they differ in nutritional value. Look for cinnamonum verum or Ceylon cinnamon variety. The more common type is called Cinnamomum cassia or also known as Chinese cinnamon or Cassia cinnamon. The latter does not offer the same nutritional value as the first one and can even be toxic if you consume more than 6 grams. You can try sprinkling cinnamon to almost anything, from tea to your carrot fries, you can! Meanwhile, if you’re looking for a quick Cinnamon Pancake recipe, here it is:

Ingredients:

For the pancakes:
  • 1 tablespoon ground flax seeds
  • 2 1/2 tablespoons water
  • 2 cups all-purpose, einkorn or Spelt flour
  • 2 1/2 teaspoons baking powder
  • 2 tablespoons sugar
  • 3/4 teaspoon sea salt
  • 1 3/4 cup almond or soy milk
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons Melt Rich & Creamy Spread, melted, plus more for greasing the skillet
For the cinnamon swirl:
  • 4 tablespoons Melt Rich & Creamy spread, melted
  • 1/4 cup + 2 tablespoons packed dark brown sugar
  • 1/2 tablespoon ground cinnamon
  • Maple syrup for serving

Directions:

  1. In a small bowl, whisk together the ground flax seeds and water. Let it sit for 5 minutes or until thickened.
  2. In a large bowl, whisk together the flour, baking powder, sugar, and sea salt. Whisk in the flax seed mixture, milk, vanilla extract and Melt until just combined.
  3. For the cinnamon swirl, in a small bowl, stir together the Melt, brown sugar, and cinnamon. Scrape into a Ziploc bag or a disposable pastry bag.
  4. Heat a griddle or nonstick skillet over medium-high heat and grease with a tablespoon of Melt spread. Using a 1/4 cup scoop, scoop the batter onto the hot griddle. Cut one of the corners of the Ziploc bag or the tip of the pastry bag with the cinnamon swirl mixture in it and make a concentric circle on each pancake, starting from the center and swirling outward. When small bubbles start to form and pop on the edge of the pancakes, about 2-3 minutes, flip them and cook on the opposite side for another 1-2 minutes, or until golden brown and cooked through. Repeat with remaining batter. Serve topped with a drizzle of maple syrup.

Enjoy the fall season with these healthy superfoods, everyone!

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94 Comments

  • Laronda Walker says:

    I’m honestly getting fed up with pumpkin and cinnamon as a pair every fall.

  • I love sweet potatoes. I love baking them and adding rosemary and a dash of salt and pepper here and there. It’s a very filling snack.

    • Rebecca Givens says:

      Yes, sweet potato is also one of my favorites during fall. Glad to know you enjoy it too, Allison!

  • Cranberries are amazing. I do love them in pancakes and oatmeal. Great on the go breakfast! 😍

  • Bernice Hodges says:

    Great recipes for fall. I get colds during the fall and I take loads of vitamin C because of that. I even get allergies sometimes.

  • Connie Collier says:

    Now I want a banana cranberry oatmeal bar. My oven broke the other day though so I can’t bake anything until I get a new one.😥

  • Anita Cortez says:

    Sweet potatoes are so similar to pumpkins. Sometimes, I can’t even tell the difference. Sweet potatoes are just flaky in texture compared to pumpkins.

    • Evelyn Higgins says:

      Haha, yeah they’re almost similar. But I find sweet potatoes more filling.

  • Blanche Rivera says:

    I didn’t know that cinnamon has two types. If mostly just buy from supermarkets and it doesn’t even have any label if it’s the common one or not.

  • Alicia Kim says:

    Fall has always been an overload of cinnamon and pumpkin. Honestly, even cranberries are in my grandma’s pie fillings.

  • Whenever fall is approaching, I take my pumpkin spice candles out already. I just love the smell of it in our house. It’s such a sweater type of weather!

    • Sounds like a great idea. Cinnamon and apples is also a nice fall scent.

    • Rebecca Givens says:

      Don’t we all just love that scent for fall? So warm and cozy!

  • Penny Ryan says:

    Superfoods are great options in the colder months. It’s so easy to catch a cold and I’m the type of person who’s always cold, so I really like the warmth of spices and aromas.😊

  • Peggy Ortiz says:

    My favorite spice has got to be cinnamon. I put it in my coffee, my tea, and breakfast. I even love it in pies!

  • Mattie Beck says:

    I don’t think I mind eating a lot of pumpkins during fall. They’re my favorite and I read about how they make the skin glow a nice golden color.

  • Mary Garcia says:

    I was never a fan of the pumpkin spice latte in Starbucks. It tastes like old things. I can’t even explain.🤮

  • Oooh I love cinnamon pancakes. Sometimes, I even add apples or bananas to the mix. It tastes wonderful and reminds me of fall.

    • Rosie Jenkins says:

      Bananas and cinnamon? I haven’t tried that.

  • Erika Burgess says:

    Sweet potatoes are yummy and are really healthy despite being a little higher in sugar content. Sometimes, I just boil them and eat it like that. No garnishes or whatsoever. Tastes good.

  • Penny Hudson says:

    I have read some articles that state that cinnamon cause liver damage. Is this true, without trying to crush everyone spirits about cinnamon? I just like to see the big picture of many things itself to get that full effect of something.

  • Janis Santos says:

    Thanks for the recipes. Super tasteful! I love sweet potatoes too. I usually have them with coconut oil. I’ll probably be able to fly later, so I’m gonna run out and buy a red cape real quick. 😅😂💪

  • Raquel Wilkerson says:

    Oh my gosh, my husband and I have been using lots of Kirkland Ground Saigon Cinnamon in our detox drink in the morning. Trying to get healthy and possibly damaging our livers. We sure will love cinnamon pancakes. Thank you for bringing this to light!

  • Dixie Castro says:

    Cinnamon continues to amaze me. We have a few cinnamon trees on our farm and use it in our tea blends. The leaves are so beautiful and smell heavenly. Still learning more of it’s benefits, it seems the list is never ending.

  • Janet Zehr says:

    Pancakes? YUMMY! Cinnamon is in my oatmeal every single day and raw honey and chocolate powder, organic and dark chocolate, not milk chocolate. And other things as well. Tastes wonderful.

  • Margaret Palmer says:

    You really outdid yourself with these recipes! They all sound so delicious. I am certainly going to try the curried sweet potato puree tonight! Can’t wait!

  • Brandy Warner says:

    Love these recipes. I’ve made granola bars in the past, but I will try this recipe. It’s also a great way to clean out the kitchen cabinets when you have a pile of odds and ends from other baking projects: A quarter bag of walnuts or pecans, a half bag of chocolate chips, a handful of dried blueberries or cranberries… Your cabinets will be clean in no time. 😉

  • Lillian Arnold says:

    Love cinnamon pancakes. Have you tried raw honey to taste + pinch of cinnamon + hot water… so yummy! great pre-bed drink that doesn’t keep you up.

  • Sheri Chapman says:

    Thank you for this brilliant article. I learn so much from you. I use cinnamon and turmeric in my cereal every morning as well as blueberries.

  • Melba Harrington says:

    I have no problem eating these since I love most of them. And I’ve already received some amazing benefits from the organic super food blends in the past years.

  • Shawna Henry says:

    Great work, love! This is one of the best articles that I have seen on super foods and I have been studying nutrition for many years.

  • Georgina Sanborn says:

    thank you for sharing. I bought 4 bags of cranberries and to make cranberry jelly. now I think I’m going to make banana cranberry oatmeal bars. Yum.

  • Dianne Copeland says:

    I don’t like bananas mixed in something so I will skip the banana cranberry oatmeal bar but I can’t wait to try the rest of them!

  • Amy Watson says:

    Great recipes!! Especially the pancakes as I just actually tried them just right now and they turned out beautiful and amazing 😍😍😍😍😍😍😍😍

  • Muriel Vargas says:

    The oatmeal bars sound too good! I’m totally gonna try this! I’m already thinking I’ll add fresh blueberries instead of cranberries.

  • Angie Becker says:

    How fascinating all of these recipes! And just in time for me to make some cranberry bread for Thanksgiving in a few weeks 🙂

  • Edith Glover says:

    All of these look really good, i have to try it all myself. I have never tried these recipes but i’m sure i will love them!

  • Renee Griffith says:

    I use cinnamon always, and I get a lot of benefits of that..but I wonder if there are any harm from using by a long time?

  • Tricia Blair says:

    So blessed by your explanation. I can testify that cinnamon works. I have been taking cinnamon with green tea every morning for the past 4 years. No blood pressure. Clean blood test results. Lots of energy and clear skin.

  • Best and most helpful list ever!! I can’t wait to try these yummy recipes out! You’re the BEST ❤️ Thank you.

  • Totally agree with all of them. Especially cinnamon is great for balancing sugar levels. Thanks so much!

  • Thank you for your wonderful delightful recipes. My cooking skill is brought back to life cause I learn a lot from you.

  • Why didn’t quinoa make the list? Its a great food… im being serious, I love it…and its great for you.

  • Tis the season, to buy fresh cranberries and freeze them. Then add them to your kale shakes. Just like you can freeze lemons, and greens, freeze cranberries to keep them around all year.

  • Linda Calzada says:

    Curried sweet potato puree sounds AMAZING!!!!!! I will surely be trying this soon. Keep the Vegan recipes coming!🙌🏽

  • Ohhh the banana cranberry oatmeal bar sounds so delicious. Can this be kept in the refrigerator? If yes how many days?

  • I appreciate you so much for making all these articles and sharing so much of your knowledge. Thank you so much!

  • Claudia Alvarado says:

    Wow… such easy yet yummy recipes! Will definitely need to make these asap! Thanks for sharing 🙂

  • Freda Dawson says:

    This is so helpful! I swear every recipe you share tastes like heaven. Glad I found your blog.

  • Bernice Hodges says:

    I was actually surprised apples were not on this list. What’s your personal favorite superfood?

  • Bertha Roy says:

    I’m 196 pounds, now this seems to be a good reason to start eating healthy foods…

  • Helen Gray says:

    I love how comforting all your recipes are. Your style is so lovely and informative. I love your articles 🙂

  • Kristen Cannon says:

    Yummm yummm yumm! Love the vegan / vegetarian recipes you are sharing! More of these please ❤️

  • Connie Collier says:

    Love, Love, Love. I like that your vegan recipes have ingredients that everyone can readily find at home.

  • Brandy Lloyd says:

    You did it again! Fantastic info and glad to see lots of my favourite foods on the list!!!

  • Della Blake says:

    Oh my wow! So delicious! I am going to try your version of vegan potato curry today, sounds really delicious!

  • Candice Chapman says:

    All of these look simple. Def going to try it all, thanks! Today I ate low fat vegan and I was dizzy and sleepy all day. That always happens. I’ve tried low fat high carb before. I have to have my meals balanced or eat starchy food in smaller amounts. Or…suffer the consequences. I’m done with that though now

  • Yong Bell says:

    Great picks! Cinnamon pancakes are yummy. Cinnamon is my favorite in everything. I drink a mix of water, ceylon cinnamon, organic honey, and black seed oil in the morning and before bed every day .

  • Sandra Ladd says:

    I love the taste of cinnamon pancakes! Recently I used cinnamon on a very persistent cold sore & with amazing result – I simply broke open the tiny blisters & dabbed on Cinnamon & left it on overnight . Next day the blisters had dried up & healing was happening .

  • Beth Hunsucker says:

    Quick info! When eating cranberries or drinking the juice be sure to rinse off your teeth immediately. Cranberry juice is very acidic and will soften your teeth quickly.

  • Norma Vargas says:

    Here we use cranberries for people with cardiac problems or after heart attack, because we believe it cleanses clogged arteries. Blend cranberries with sugar (sorry!!!) and take 3 tbsp daily. It gives good results.

  • Ollie West says:

    I so love cranberries. I have already gone through 10 bags these past few weeks, and often eat them raw as snacks without any sweetener.

  • Sarah Krahn says:

    Try cinnamon, ginger water, 1 spoon tea leaves in milk powder with honey instead of sugar to make INDIAN MASALA TEA. MIND BLOWING!!! 😍😍😍😍😍😍

  • Betty Conner says:

    What are your thoughts on the “eat right for your blood type” diet. As an O blood type, it says I am not supposed to have cinnamon….

  • Mary Look says:

    I hate sweet potatoes unless it’s in a pie😂🤣😂 But my coworker made this last week with the rice also and made me try it. When I tell you I was hooked at first bite!!👏🏿👏🏿👏🏿👏🏿👏🏿👏🏿

  • Valerie Dews says:

    I’m not a vegan but all for casual vegan inserts! We all know how to make them not vegan anyway, but not necessarily the other way around.

  • Margaret Taylor says:

    Thank you very much indeed for your advice, recipes and tips! You are excellent! Always looking forward to new posts from you.

  • Elizabeth Brown says:

    Thanks for this – no more paying a fortune for bars when we’re on the run! Better to make your own – right?

  • Jill Bond says:

    What’s einkorn?? That’s a new ingredient for me and I don’t know where to find it. Can I just remove it?

  • Renee Brown says:

    Wow.. such easy yet yummy recipes! Will definitely need to make these asap! Thanks for sharing 🙂

  • Margaret Reza says:

    I love currie dishes. I will be making this dish this week. I have to buy a few fresh herbs!

  • Rachel Greene says:

    Cinnamon has a huge content of coumarin, which is toxic. Especially children should avoid cinnamon…

  • Nina Remington says:

    Some lovely and nice recipe ideas. The sweet potato one seems very easy, so I’m gonna try it.

  • Samatha Fulk says:

    Great piece! Can cinnamon can rid ourselves of GMO foods in our bodies…?

  • Maria Moore says:

    Your cooking skills are SO AMAZING. I love making cinnamon pancakes! Super yum. Super fun!

  • Cathy Shook says:

    What about cranberry juice? I always make cranberry juice with organic cranberries. I use 1 cup of berries per liter of water. I add just enough stevia powder to reduce the tartness to a tolerable level then strain it using a grade 90 cheesecloth to remove the pulp. Getting rid of the pulp greatly reduces the carbs.

  • Lorena Vega says:

    *stuffs cinnamon pancakes into mouth while sobbing in the corner as i get diabetes* 😭😭😭😭😂😂😂

  • Patty Williams says:

    Sounds like a better alternative for pumpkins. Although I love pumpkins. 🤗

  • Alice Parker says:

    I really do need an immune system boost for fall. It’s so easy to catch the sniffles 😫😫

  • Patricia Hamilton says:

    I want to try that cinnamon pancake. I just have to find that cinnamon that you’re talking about.

  • Leah Brooks says:

    Cinnamon in chai lattes are amazing. I also like making my own version of cinnamon buns during fall because I love how it makes my apartment smell so nice.😏

  • Denise Herndon says:

    That Banana Cranberry Oatmeal bar sounds delicious and easy. I’ll try that.

  • Gabriel Walsh says:

    “Superfoods” sounds very pseudoscientific, just call it healthy foods instead, and this will sound a lot more credible .

    • Allison Stewart says:

      or perhaps “Good 4 U Foods”. Yeah, that’s the name we want!!!! Not pseudoscientific at all!!!! 🙄🙄🙄🙄🙄🙄🙄🙄

  • I have never tasted sweet potatoes. What are they like?

  • Bryant Figueroa says:

    Oh yes! So delicious 🤤 I’m having a dinner breakfast because of this! 🥞🥞🥛

  • Alfred Griffin says:

    Great piece and cool recipes. However “Superfoods” is just a marketing ploy in my opinion. Just eat a varied and balanced diet.

    • Virginia Padilla says:

      This is Internet he’s not saying to only eat these only. They’re called “superfoods” because of all the vitamins and minerals that are in them.

    • Nadine Sutton says:

      You’re so foolish. If you had done any research you’d see that marketing has nothing to do with it .

  • Kurt Walton says:

    Anyone else like to put maple syrup on sweet potato fries? Or mustard? It’s pretty good! Liked every recipe by the way. Might have to give these recipes a try!

  • Debbie Kim says:

    I love this season but I agree that it’s getting colder. I love my chai latte and pumpkin spice lattes.😋

    • Ana Mccoy says:

      Same, I look forward to fall because of the yummy flavors.

  • Sherri Allen says:

    Can I just use a one-step pancake mix and add the cinnamon? 😆 That’s the only thing I have at home.

    • Elaine Ward says:

      I think it’s okay if that’s what you have. Saves you the time to be mixing up dry ingredients. It’s still pancakes.

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