5 Ways to Enjoy the Best Fall Superfoods

It is true, superfoods are a bit of an overused term and one that doesn’t have a clear definition.  But for our purposes, we will go with the traditional idea – superfoods are those ingredients that have a higher than average amount of good stuff in them.

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Added to that is the idea of eating seasonally, finding those ingredients that in season and available locally.  So, can you combine the two to get the best fall superfoods?  Yes, you can and here are loads of ideas what to do with them.

What are the fall superfoods?

There are plenty of foods that are available in fall that I haven’t included here but let’s face it, an endless list is a bit hard work!  So, I’ve chosen some of the classic fall foods that also have a strong case for being superfoods – or at least very nutritious.  Feel free to throw in any others you love such as blueberries, blackberries and more.

Apple

Apples are the classic fall superfood, available in a wide range of colours and types and all with their own distinctive taste.  Generally, apples are full of antioxidants and dietary fibre which helps with good digestion.  They also contain those phytonutrients that are common in plants and can help with everything from easing hypertension and heart disease to diabetes.

Brussel Sprouts

I’m not a fan, they are one of those love-them-or-hate-them things for me and I’m in the latter.  But if you are a greens fan, then these little mini cabbages have lots of fibre and antioxidants as well as other vitamins and minerals.  They are also great for diabetics to help control sugar levels in the blood.

Carrot 

Carrots are antioxidant rich as well as containing vitamin A and other nutrients.  They can help to reduce risks associated with cancer and cardiovascular disease.  They also contain carotene which makes them orange and helps with eye health.

Cranberries

Cranberries are a favourite fall superfood that feature in loads of Christmas and Thanksgiving recipes.  As well as adding their colour and flavour, they are also low in calories while being high in vitamins such as Vitamin A, C and K.  Native American people used them to treat bladder and kidney diseases.

Leeks

Leeks don’t get much press as a superfood, but they have the potential.  They are low in calories and help you feel full without overeating while also having those phytonutrients in them and plenty of vitamins.  They also contain minerals that help with eye health and strong bones.

Parsnips

Parsnips are root vegetables that have a slightly nutty flavour and have loads of vitamins as well as dietary fibre.  They are a good source of Vitamins C and K as well as folate while being high in soluble and insoluble fibre that helps the digestive system work well.

Pumpkin

Pumpkins are low in calories and high in antioxidants, vitamins and minerals.  They can help to boost the immune system and are popular if you are trying to lose weight.  They also help to protect the eyes and aid in having healthy skin.

Sweet potato

Last on the list are sweet potatoes.  They are high in antioxidants and the orange varieties also contain carotene, the same as carrots.  They have most of the B vitamins in them as well as vitamin C and also contain dietary fibre.

Breakfast bowls

So that’s a look at some of the best fall superfoods that we can get into our diets for their goodness and taste.  Now let’s take a look at what we can do with them, starting with some breakfast ideas.

Smoothie bowl with pumpkin

My instant reaction was that eating pumpkin for breakfast wasn’t the best idea but the concept here is to add it to a smoothie bowl with other ingredients.  Banana is the trick to sweeten the mix and use something like almond milk with a few favourite fall spices such as cinnamon.  Top it with chia seeds and some walnut pieces.  And if you aren’t a massive fan of the texture of pumpkin, sieve it before you mix with the milk and other ingredients.

Apple quinoa breakfast bowl

Quinoa is a healthy grain that contains lots of fibre and this helps you keep full until lunch and avoid snacking.  By adding the apples and a little apple pie spice, you can sweeten the mix.  Try it with almond or soy milk and add a drizzle of maple syrup for a treat.

Sweet potato breakfast bowl

I’m still coming to terms with the idea of potato for breakfast (apart from maybe hash browns on a fried breakfast for a treat!) but the benefits of these potatoes make it worth trying.  Cook the sweet potatoes then mash them and add with mashed banana.  Add some favourite spices or maybe a pumpkin pie spice mix then if you want to make it moist, add some almond milk.

Tasty overnight oats

If breakfast smoothie bowls aren’t your thing, then tasty overnight oats might be the next best option.  They do take a little preparation the night before, but the nutritional benefits are worth it, and these are a great way to stay full until lunch.

Butternut squash overnight oats

• ¼ cup butternut squash 
• 2/3 cup oats soaked in milk overnight
• 1 cup of milk (your favourite kind)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• Yoghurt and honey to serve plus fruit chunks if you like

Heat the squash in a microwave for five minutes at 1-minute intervals, turning each time then mash.  Add it to a jar with the oats, milk, vanilla and cinnamon and shake thorough.  Serve with yoghurt and honey and add a favourite fruit in chunks if you want.

Chocolate cranberry overnight oats

• 2/3 cup oats soaked in milk overnight
• 1 cup of your favourite milk
• 1 ½ cups crushed or chopped chocolate
• 1 tbsp sliced almonds
• ½ cup cranberries

Add the oats to the bowl and add the chocolate and almonds then stir in the cranberries.  Either eat fresh or seal the jar to store for later.

Apple Hemp Seed overnight oats

• 2/3 cup oats soaked in milk overnight
• 1 cup of your favourite milk
• 2/3 cup apple, cut into cubes
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 2 tsp vanilla
• 1 ½ tbsp hemp seeds

Add the oats to a bowl and mix in the vanilla and spices.  Stir in the apple cubes and top with hemp seeds along with optional walnuts or cashew nuts.

Sweet potato overnight oats

• 2/3 cup oats soaked in milk overnight
• 1 cup of your favourite milk
• ½ cup vanilla yoghurt
• ½ sweet potato
• ½ tsp cinnamon
• ¼ tsp nutmeg

Microwave the sweet potato for 3-5 minutes until soft then allow to cool and cut into cubes.  Add the oats to a bowl with the vanilla and spices then add the potato.

Fall salad recipes

Salads are often seen as a spring and summer recipe but there’s no reason why you can give them a fall twist and add some seasonal foods to enjoy them in autumn, especially on those sunny, warmer days that sometimes appear.

Raspberry & Pistachio Salad

• 8 cups romaine lettuce, chopped
• 2 cup raspberries
• 1 cup pistachios, deshelled
• 1 cup crumbled feta cheese

Dressing:

• 2/3 cup mayonnaise
• ½ cup milk
• 6 tbsp sugar
• 2 ½ tbsp apple cider vinegar
• 1 tbsp poppy seeds

Mix the dressing ingredients together in a bowl and use a handheld whisk to combine.  Add the salad ingredients to a salad bowl and toss together then add the dressing and mix again until coated.

Kale and Brussel Sprouts salad

• 1 large bunch of kale, shredded thinly
• 6 ounces Brussel Sprouts, shredded
• ¼ cup olive oil
• ¼ cup almonds, sliced
• 1 cup grated Parmesan cheese
• Salt and pepper as required

Dressing

• ¼ cup lemon juice
• 1 tbsp Dijon mustard
• ½ tbsp minced shallots
• 1 clove garlic, minced

Pan fry the almonds until slightly darker then salt and put to cool.  Mix the dressing ingredients in a bowl and set to one side.  Mix the salad ingredients in a bowl, add a little lemon juice then the almonds and dressing.

Almond and Apple Salad

• 1/8 cup sliced almonds
• 1 tbsp sunflower seeds
• 1 ½ cups fresh spinach
• ¼ cup dried cranberries
• 1 apple, cut into cubes
• Your favourite vinaigrette dressing

Fry the nuts and seeds until slightly browned and leave to cool.  Chop the apple and toss in lemon juice.  Add the salad ingredients to the nuts and seeds and apple then toss in a vinaigrette dressing.

Simple fall superfood soup ideas

Soup is definitely a core item on the fall menu and there are lots of seasonal ingredients you can use in it.  Here are a few ideas to get you started.

Harvest squash soup

This is a twist on a classic butternut squash soup and adds pumpkin and any other fall squash to the mixture.  For vegetables, use tomatoes, onions and celery and some cooked rice.  Add a vegetable stock and your favourite seasonings.

Turkey and rice soup

Use a favourite rice including brown or wild in this recipe along with leftover shredded turkey.  The superfoods elements come from kale or spinach and you can use carrots, onions, celery and tomatoes as the vegetables in it.  For a little added flavour, use a chicken stock.

Quinoa and superfoods soup

Quinoa is a high nutrient grain that can be used in place of rice and mixes well with fall superfoods.  Use cabbage, broccoli, kale or cauliflower (or a mixture of both) and also some butternut squash.  Use onion and celery in the mixture and season with thyme and oregano.

Carrot and sweet potato soup

This is a very simple soup that uses two seasonal favourites.  Make a creamy soup by adding the carrot, sweet potato, onion and vegetable stock to the blender or soup maker.  Or spice it up by adding some red curry powder, ginger and garlic.

Unexpected desserts

On paper, few of these ingredients are immediate dessert candidates but there are some unexpected desserts you can make with them.

Sweet potato cupcakes

When someone gave me this recipe idea, it was not something that jumped up as one to try but if you are more adventurous then me, go for it.  Use a favourite simple cupcake recipe and add some mashes sweet potatoes along with some fall spices such as cloves or nutmeg.  If the mixture sounds a little heavy, swap the white sugar for light brown sugar instead.

Pumpkin spice truffles

You can take a simple truffles recipe and give it the pumpkin spice treatment.  Use some pumpkin puree and a little maple syrup then thicken with coconut flour.  Add your favourite pumpkin spice blend for added taste.

Spiced fruity jam

This might not be a dessert in its own right, but you can add it to cakes, scones and even with yoghurt.  Choose fall fruits such as apples, pears and cranberries and natural sweeteners such as maple syrup.  Don’t forget to add some of those seasonal spices and even some chia seeds.

Fall superfood smoothies

If all else fails, then fall superfood smoothies are the easiest way to get all of that seasonal food goodness into your diet.  Grab the blender and try these combinations

Spiced blueberry walnut smoothie

• 1 cup almond milk
• 1 cup blueberries
• 1 tbsp flax seeds
• 1 tbsp molasses
• 1 tbsp cinnamon
• 2-3 ice cubes

Cranberry and orange smoothie

• 3 oranges, sections
• 1 cup frozen cranberries
• 8 ounces cranberry komchua (or swap to cranberry juice if you aren’t a fan)
• ¾ tsp vanilla extract
• 3 ice cubes

Pumpkin Apple Smoothie

• ¼ cup oats
• ¼ cup canned pumpkin
• ¾ cup Greek yoghurt
• 1 medium apples
• ½ banana
• ½ cup almond milk
• 1/8 tsp pumpkin pie spice
• 5 ice cubes

Banana carrot smoothie

• ½ banana
• ½ scoop whey protein (if required)
• 1/8 cup shredded carrot
• ½ tbsp vanilla extract
• ¾ tsp cinnamon
• ½ cup vanilla yoghurt
• ¼ cup almond milk
• 1/8 tsp ginger
• 2 ice cubes

Fall dishes for all

These fall dishes show there’s almost nothing you can’t do with autumn superfoods.  From unusual desserts and superfood soups to easy smoothies and overnight oats, these ingredients are packed full of goodness and available right now.