10 Healthy Fall Ingredients Dietitians Always Buy

Cinnamon

When it comes to fall ingredients, Tina Covone, MS, RD, CDN, clinical dietitian at Veteran Affairs Hudson Valley, turns to cinnamon. “Although you can use it all year round, my favorite fall ingredient is cinnamon. I love that it can be used in all different dishes … and reminds me of the season and listening to All Too Well (Taylor’s Version),” she says. 

Covone loves to use cinnamon in oatmeal, a variety of baked goods, and an array of cocktails (as well as mocktails). “Cinnamon is not only a calorie-free seasoning, it also has antioxidant and anti-inflammatory properties,” she adds. These impressive properties are due to the array of plant compounds found in the spice.

Pumpkin

“It sounds cliche, but I really look forward to pumpkin season,” says Lisa Andrews, MEd, RD, LD, owner and consultant of Sound Bites Nutrition. While she’s not the biggest pumpkin pie fan, Andrews uses this iconic fall ingredient in a variety of other recipes including muffins, quick breads, pumpkin rolls, lentil soup, chili, and oatmeal, as it’s affordable, delicious, versatile, and nutritious.

Andrews also turns to pumpkin when she’s looking to reduce the fat or egg content of a recipe. “Use a quarter cup of canned pumpkin for one egg or one tablespoon of canned pumpkin for one tablespoon of oil or butter in recipes,” she explains. 

And while this ingredient is undoubtedly tasty, pumpkin is also incredibly nutrient-dense. “Pumpkin is an excellent source of beta-carotene and a good source of potassium and vitamin C,” Andrews adds. These nutrients combine with iron and dietary fiber also found in pumpkin to support eye, heart, immune, blood, and gut health.

Acorn Squash

Meanwhile, the seasonal ingredient Alexis Law, RDN, registered dietitian at Top Nutrition Coaching, always reaches for is acorn squash. “I cut acorn squash in half and roast it to serve as a bowl to be filled with proteins, grains, and vegetables for a cute fall dish,” she explains. The rich, sweet flavor of this squash is also delicious in soups, stews, stir fries, baked goods, tray bakes, and other roasted vegetable dishes.

It’s just an added bonus that acorn squash is packed with nutrition. “It’s a great source of vitamin C and B vitamins, like thiamine and B6,” Law says. The plant compounds and fiber this squash contains also encourage better immune, metabolic, and gut health.

Spaghetti Squash

“Spaghetti squash is a fantastic low-carb alternative to pasta, with a mild, slightly sweet flavor that pairs well with a variety of sauces,” says Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness. Carli often roasts this buzzworthy autumnal ingredient, then uses the strands at the base for dishes like spaghetti squash marinara or even casseroles. 

Additionally, this pasta substitute can also be used for stuffed peppers and Asian-inspired stir fries. “Plus, it’s high in fiber, vitamin C, and beta-carotene, making it both nutritious and filling,” Carli adds.

Beets

Root vegetables are coming fresh out of the ground throughout the fall and beets are the go-to fall ingredient for Destini Moody, RD, CSSD, LD, registered dietitian for Top Nutrition Coaching. “These veggies are so underrated in their versatility and wealth of health benefits. I wish more people enjoyed them as much as I do,” she explains. 

She loves adding sliced, cooked beets to salads for increased volume, texture, and sweetness. “Growing up with a Russian best friend, I was also taught how to use beets in soups like borscht,” Moody adds. However, if she’s craving something sweet, Moody opts for a crostini topped with soft goat cheese, sliced beets, and a drizzle of balsamic vinegar.

But when it comes to nutrition, these veggies are also beyond impressive. While they’re rich in fiber, iron, and vitamins C and B6, they receive a lot of positive health press because of the plant compounds, including nitrates, they contain. “Nitrates dilate the blood vessels in the body, or make them bigger. When this happens, a larger volume of blood is able to circulate, which lowers blood pressure,” Moody explains. And while this is an obvious benefit to those with heart health concerns, it can serve endurance athletes as well. “The more blood that circulates, the more efficiently oxygen is delivered to the muscles and the longer athletes can perform before they begin to fatigue. Several studies have shown that beets prior to physical activity can increase oxygen efficiency by up to 20%,” she says.

Butternut Squash

“While everyone is hoarding canned pumpkin, I’m the most excited for butternut squash puree,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES, registered dietitian and owner of Rebecca Jaspan Nutrition. She loves that its slightly sweet, earthy flavors pairs beautifully in both sweet and savory dishes as well as with warm seasonal fall spices. She adds this puree to pasta sauces, lasagnas, baked goods, and even Greek yogurt with maple syrup and pecans for a festive seasonal snack or breakfast. 

But fresh butternut squash is also a classically tasty option—and loved by Amy Davis, RDN, registered dietitian and owner of Amy Davis Nutrition. “You can often only find whole butternut squash in the fall, so it feels extra special to enjoy it this time of year,” she says. She makes a simple, comforting roasted butternut squash soup with apple, onion, garlic, and vegetable broth, and then uses the leftovers for turkey chili and salads.

This humble squash is also loaded with nutrients. “One cup contains 457% of your RDI for vitamin A, over half your day’s worth of vitamin C, and seven grams of fiber,” Davis adds. Plus, butternut squash is also a fantastic source of B vitamins, magnesium, potassium, and anti-inflammatory plant compounds.

Apples

“Since fall is peak apple harvest season in New York, our family always plans an annual apple-picking trip to gather a huge batch of all types,” says Samina Kalloo, RDN, CDN, nutrition counselor and founder of Samina Kalloo Nutrition. She loves the versatility of this popular fruit and the nuance of flavors each variety offers. “Honeycrisps are my favorite, with Golden Delicious as a close second,” Kalloo adds.

Aside from eating them raw, Kalloo loves baked apples topped with Greek yogurt, cinnamon, and walnuts. “Another favorite is ‘apple nachos,’ where I slice apples and drizzle them with creamy nut butter, then sprinkle shredded coconut, slivered almonds, and cinnamon…and if you’re looking for a touch of sweetness, you can add mini chocolate chips,” she offers. Though, apples are also *chef’s kiss* in salads, sauces, salsas, baked goods, and even soups.

And you know that age-old saying of “an apple a day keeps the doctor away”? Well, that turns out to be pretty on point. “Apples are rich in fiber, potassium, vitamin C, and quercetin, a powerful antioxidant that may help in the prevention of conditions such as cancer and heart disease,” Kalloo says. These nutrients, fiber in particular, are extra-concentrated in the skins of apples, so be sure to keep those on whenever possible. “Besides being nutrient-dense, apples are also about 85% water, making them a hydrating snack,” Kalloo adds.

Cardamom

Fall cooking is also a time that many of us are opening up our spice cabinets again. “While it doesn’t get as much hype as pumpkin spice, cardamom is a delicious, warming spice that can be added to both sweet and savory dishes,” says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian.

She adds this under-appreciated spice to cookie dough, homemade nut butters, oatmeal, and even slow-cooked recipes, like Moroccan tagines. Plus, there are major benefits of this spice. “Similar to other spices, it adds plenty of flavor, without needing to add extra salt, sugar, or oils to your foods, and it’s also rich in antioxidant and anti-inflammatory properties,” Ehsani explains.

Pumpkin Spice

Staying on the spice train, pumpkin pie spice is a common seasonal grab for Julie Pace, RDN, private practice dietitian and owner of Core Nutrition Health & Wellness. “Pumpkin spice is my favorite fall ingredient because it represents the transition to cooler weather and brings those warm, cozy vibes of the season,” she says. 

This blend of cinnamon, nutmeg, ginger, allspice, and cloves adds depth of flavor to lattes, smoothies, and a range of baked goods. Plus, this festive spice blend boasts plenty of health benefits. “The combination of spices is rich in antioxidants, offering anti-inflammatory properties and can support digestion and balanced blood sugar levels,” Pace adds.

Delicata Squash

And finally, to round out this fall ingredient round-up, we have delicata squash—the fall go-to of Alyssa Smolen, MS, RDN, CDN, community dietitian. “Delicata squash has a fall-forward, nutty flavor to it as well as a vibrant color which makes it appealing to cook with and eat,” she says.

Smolen loves to roast this ornate squash, and then adds it to salads, soups, and sheet-pan suppers. Delicata squash also delivers in the nutrition department. “It contains potassium, vitamin A, vitamin C, and antioxidants, thanks to its bright yellow hue,” Smolen explains. These nutrients support hydration as well as heart, eye, and immune health.