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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20 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.

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