10 Fall Superfoods

by karen on September 15, 2020

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Make the most of autumn’s harvests

As the weather starts to cool down and the leaves begin to change, we are getting ready for all that the season of fall has to offer. From unboxing our favorite sweaters to finally scoping out Trader Joe’s fall section, the transition from summer into fall is full of excitement.

The changing weather brings about not only new outdoor activities (when we aren’t swimming in smoke), but also new seasonal harvests, including some delicious fall superfoods. With so many colorful options, it’s easy to add many of the wonderful vitamins and nutrients offered by these foods into your daily meals.

10 Fall Superfoods


Full of antioxidants and fiber, apples are a crisp and sweet addition to your fall diet. Raw or included in a recipe, make sure to keep the skin on these treats as it contains beneficial flavonoids.


While a pumpkin spice latte contains a whopping 49 grams of sugar, real pumpkin puree contains natural sweetness, fiber, potassium, and vitamins. Try adding nutmeg and cinnamon for a nutritious pumpkin spice flavor.

Brussels Sprouts

In the same veggie family as broccoli, these little cabbages often get a bad wrap. But pop some halved Brussels sprouts in the oven with a bit of olive oil and seasoning, and you have a magically crispy source of iron and vitamins B and K.

Sweet Potatoes

Another healthy treat that is mouth-watering when baked, sweet potatoes are often a staple food of holiday dinners. More packed with nutrients than regular potatoes, they offer iron, vitamin A, and anti-inflammatory goodness; just take a pass on all the marshmallows and butter.


Regularly associated with Thanksgiving, cranberries are a delicious source of vitamins C, A, and K, as well as antioxidants and polyphenols. This year, try creating your own cranberry sauce by keeping the fruit raw to preserve all the health benefits, and adding delicious flavors such as orange or jalapeño (see recipe below).


An excellent source of vitamin K as well as manganese, iron, and vitamins B and C, this member of the onion family brings both flavor and nutrition to any fall meal, such as soups and casseroles.


While you might have heard of kale as a trendy “fad” food, its nutritious makeup is no joke! Kale is a dark leafy green that is spectacular in salads, sautéed with garlic, or blended into a green smoothie.


Delicious raw and scrumptious steamed, try pureeing this colorless veggie into soup, or mashed instead of potatoes for a more nutritionally beneficial side dish.


Home to vitamin C and folate, the seeds of this beautiful fruit make a perfect addition to salads, or juiced for their antioxidant benefits.


An often overlooked late summer harvest, figs have a soft, chewy texture and wonderfully sweet taste. Worthy of more dishes than mere figgy pudding, try adding this source of fiber, vitamins, and minerals to your autumn diet.

This fall, include these warming superfoods to your dinners on those chilly nights, and bask in the glow of all those nutrients!


 Raw Cranberry Relish recipe

  • 1 (12 oz) bag of fresh cranberries
  • 1 whole orange, with peel, cut in quarters
  • ⅓ cup sugar
  • 1 seeded jalapeño pepper (approx. 2 tablespoons minced)
  • 2 tablespoons fresh lime or lemon juice
  • 2 tablespoons fresh grated ginger
  • ⅛ teaspoon salt (to taste)
  1. Place washed and drained cranberries into food processor. Add orange slices and pulse mixture until finely chopped but not mushy.

  2. Put cranberry orange mixture in a bowl, adding sugar and jalapeño, lime/lemon juice, ginger, and salt to taste.

  3. Refrigerate at least 4 hours for flavors to develop and sweeten.

{ 2 comments… read them below or add one }

marie smith September 21, 2018 at 2:28 am

Love all the suggestions and can’t wait to try the receipt!


Titan November 3, 2018 at 10:45 pm

“What is a far better approach is to eat a balanced nutrition throughout the year with a lot of veggies and fruits, healthy fats, protein and good carbs,” Katharina Kaiser, nutritionist at fitness company Freeletics , says. “This can be your key to not getting sick at all throughout the year.”


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