Dietitian's Corner - ArticleDietitian's Corner - Article

The Flavors of Fall

The Flavors of Fall

Autumn is in the air. You can feel it in the noticeably cooler nights and see it in the soft yellowing of the leaves. But the aroma? Nothing smells better than fall. The crisp snap of apples, the earthy sweetness of pumpkin, the rich, buttery fragrance of sweet potatoes—scents for the senses, they’re both simple and satisfying.

And, lucky for us, these fragrant fall foods are also nutritious and delicious. . From how to pick the perfect Autumn produce, to the best way to store it, we’ll walk through each flavor with recipes, practical tips, and a dash of nutrition know-how. So grab a cozy seat because we’re diving into the first flavor of fall!

Apples

Nutrition highlights:
Good source of fiber
Picking tip:
Choose apples that are firm, shiny, and have smooth skin
Storage tip:
Keep in a cool, dry place or in a plastic bag in the refrigerator for up to 3 weeks
Apples
Recipe Inspiration
Single-Serve Apple Crisp

Single-Serve Apple Crisp

    Ingredients:
  • 1 Medium Apple, cut into small cubes
  • 1 tsp. Lemon Juice
  • ½ tsp. Cinnamon
  • ¼ C. Rolled Oats
  • 1 Tbs. Honey
  • 1 Tbs. Chopped Nuts (walnuts, almonds, etc.)
  • 1 tsp. Butter
  • 1 Tbs. Vanilla Greek Yogurt
    Instructions:
  1. In a small microwave-safe dish or mug, toss the apples with lemon juice and cinnamon until evenly coated. Microwave for 1 minute.
  2. In a separate bowl, mix oats, honey, nuts, and butter with a fork until combined.
  3. Sprinkle oat mixture over the apples. Microwave for another 45 seconds.
  4. Let cool slightly, then top with Greek yogurt before serving.
Apple Cider Mocktail

Apple Cider Mocktail

    Ingredients:
  • Ice
  • 1 C. Unsweetened Apple Cider
  • 1 C. Apple-Flavored Sparkling Water
  • Garnish Options: Apple Slices, cinnamon sticks, cinnamon powder
    Instructions:
  1. Fill a glass with ice.
  2. Pour in apple cider and sparkling water, then stir to combine.
  3. Garnish as desired.

More Apple Recipes

Apple Cinnamon Overnight Oats
Apple Cinnamon Overnight Oats
Apple Donuts
Apple Donuts

Pumpkin

Nutrition highlights:
High in vitamin A and a good source of vitamin K
Picking tip:
Look for ones that feel firm and heavy for their size
Kitchen shortcut:
Canned pumpkin is just as nutritious as fresh
Extra idea:
Don’t toss the seeds! After carving, rinse, dry, toss with olive oil and season, then roast at 325°f for 20–30 minutes
Pumpkin
Recipe Inspiration
Edible Pumpkin Cookie Dough

Edible Pumpkin Cookie Dough

    Ingredients:
  • ½ C. Oat Flour
  • ⅓ C. Canned Pumpkin Puree (unsweetened)
  • 2 Tbs. Nut Butter of Choice
  • 2 Tbs. Honey or Maple Syrup
  • ½ tsp. Vanilla Extract
  • ½ tsp. Pumpkin Pie Spice (or cinnamon + nutmeg + ginger)
  • 2 Tbs. Chocolate Chips
    Instructions:
  1. In a small bowl, mix pumpkin, nut butter, sweetener, and vanilla until smooth.
  2. Stir in oat flour and spices until dough forms.
  3. Fold in chocolate chips.
  4. Chill for 10–15 minutes before enjoying.
Ravioli With Pumpkin Sauce

Ravioli With Pumpkin Sauce

    Ingredients:
  • 1 Tbs. Olive Oil
  • 2 Cloves Garlic, minced
  • 1 C. Pumpkin Puree (unsweetened)
  • 1 C. Low-Sodium Vegetable Or Chicken Broth
  • 2 Tbs. Grated Parmesan Cheese
  • ½ tsp. Dried Sage
  • Salt And Pepper, to taste
  • Ravioli (cooked)
  • 1 Tbs. Pine Nuts
    Instructions:
  1. Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant.
  2. Stir in pumpkin, broth, Parmesan, and seasonings. Whisk until smooth.
  3. Simmer 5–7 minutes, until sauce thickens slightly.
  4. Toss with ravioli and top with Parmesan and pine nuts.

One More Pumpkin Recipe To Try

Pumpkin Dip
Pumpkin Dip

Butternut Squash

Nutrition highlights:
High in vitamin A and C, plus a good source of fiber
Picking tip:
Choose one that feels heavy for its size and has smooth, unblemished skin
Storage tip:
Store in a cool, dark place for up to 2 months
Butternut Squash
Recipe Inspiration
Butternut Squash Mac & Cheese
Butternut Squash Mac & Cheese
Harvest Vegetables Sheet Pan Dinner
Harvest Vegetables Sheet Pan Dinner
Butternut Squash Soup
Butternut Squash Soup
Butternut Squash Bruschetta
Butternut Squash Bruschetta

Sweet Potatoes

Nutrition highlights:
High in vitamins A and C; good source of potassium
Picking tip:
Choose firm sweet potatoes without soft spots
Storage tip:
Store in a cool, dark place for 3–5 weeks
Sweet Potatoes
Recipe Inspiration
Hot Honey Beef Bowls

Hot Honey Beef Bowls

    Ingredients:
  • 1 Lb Ground Beef
  • 2 Medium Sweet Potatoes, peeled and diced
  • 2 Avocados, sliced
  • 1/2 C. Cottage Cheese
  • 2–3 Tbs. Hot Honey (adjust to taste)
  • 1 Tbs. Olive Oil
  • Salt and Pepper, to taste
    Instructions:
  1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with olive oil, salt, and pepper. Roast for 20–25 minutes, flipping halfway through, until tender and slightly caramelized.
  2. While the sweet potatoes roast, heat a skillet over medium-high heat. Add ground beef, season with salt and pepper, and cook until browned and cooked through.
  3. Slice the avocados and set aside.
  4. To assemble, divide the roasted sweet potatoes, cooked ground beef, avocado slices, and cottage cheese into separate quadrants in each bowl.
  5. Drizzle hot honey over the entire bowl just before serving.
Loaded Sweet Potatoes

Loaded Sweet Potatoes

    Ingredients:
  • 1 Medium Sweet Potato
  • ½ C. Low-Sodium Black Beans, drained and rinsed
  • ¼ C. Low-Sodium Canned Corn, drained
  • 2 Tbs. Nonfat Plain Greek Yogurt
  • 2 Tbs. Shredded Cheddar Cheese
  • Optional Toppings: Salsa, avocado, cilantro
    Instructions:
  1. Wash sweet potato, pierce with a fork, and microwave 5–7 minutes until tender.
  2. Slice in half and fluff inside with a fork.
  3. Top with beans, corn, Greek yogurt, cheese, and any additional toppings.

More Sweet Potato Recipes

Beefy Sweet Potato & Black Bean Chili
Beefy Sweet Potato & Black Bean Chili
Sweet Potato Barbeque Chicken Stew
Sweet Potato Barbeque Chicken Stew

Are you as inspired by the flavors of fall as I am? All these recipes are great and there’s plenty of time to savor the season. This week, choose your favorite one and give it a try!

Macey
Macey Brickweg, Registered Dietitian
References:
“Fruits & Veggies - Have a Plant.” Have a Plant, fruitsandveggies.org/fruits-and-veggies-101/. Accessed 5 Sept. 2025.