7 Seasonal Superfood Recipes to Cook During Fall and Winter

From holistic health practitioners to mainstream nutritionists, people are discovering how certain foods rich in antioxidants, phytochemicals, and other nutrients can help us live happier, healthier lives while decreasing the risk of developing chronic illnesses. We call these foods superfoods.

Research highlights known superfoods which help prevent chronic diseases, and here we’re focusing on the top superfoods you’ll find in season this fall—each paired with seasonal superfood recipes to cook today.

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1. Beans

A good source of fiber, which can help control blood sugar levels, maintain healthy cholesterol, and support healthy weight management¹. They’re also a perfect protein choice for the winter as they’re great additions to soup. For instance, this delicious vegetarian white bean casserole with hearty kale and nutty fontina.

2. Oats

Not only are oats another source of fiber, but they also contain plant sterols that may help lower cholesterol as effectively as prescribed statins². Oats are perfect for a comforting breakfast, or you can try them as overnight oats, which are delicious and satisfying meals throughout the day. Read this to learn how to cook oats perfectly every time.

3. Pumpkin

Along with sweet potatoes and other orange vegetables, pumpkins are rich in vitamins A, C, calcium, potassium, and potassium, which can support healthy bones and blood pressure³. And of course, one of the best seasonal superfood recipes includes pumpkins, the perfect fall vegetable. Try this delicious Spicy Roasted Pumpkin Soup Recipe with Leek.

4. Oranges

Oranges have high vitamin C content, but did you know they’re also rich in phytochemicals that promote anti-inflammation in the body⁴? Thankfully, oranges are one of the best seasonal superfoods that are truly year-round, with orange smoothies and orange with cranberry bread. But our favorite option is this winter citrus salad.

5. Salmon

Rich in omega-3s, salmon helps fight inflammation in the body, lowering your risk of heart disease, arthritis, and possibly even Alzheimer’s and depression⁵. Need a fall or winter seasonal salmon recipe? Then try this delectable baked sheet pan salmon with maple tahini.

6. Walnuts

Along with almonds and other nuts, walnuts are rich in fiber, antioxidants, and heart-healthy fats, which can support healthy cholesterol levels and weight management (just stick to one ounce per day, experts recommend)⁶. Try this No-Knead Spelt Bread Recipe with Dried Fruits and Nuts.

7. Dark Green Veggies

Kale, spinach, chard, broccoli, and other dark green vegetables are full of vitamins, magnesium, and potassium, and contain antioxidants that may help fight cancer⁷. Want to include dark greens in your meals? There are several fall and winter salad recipes, including this Wintery Quinoa Salad Recipe with Butternut Squash, Cabbage, and Apples

8. Read More on Organic Authority

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Sources:

1. https://www.sciencedirect.com/science/article/pii/S0268005X24006246
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5885279/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9182978/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8264544/
5. https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10215340/
7. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet

Tags: beans greens oats oranges pumpkin recipes salmon superfood walnuts