Four Recipes for a Nutritious Start to Fall

USDA Agricultural Research Service sent this bulletin at 09/30/2021 12:35 PM EDT

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Food and Nutrition Updates

Food and Nutrition Updates

 

September 2021

A blue bowl filled with lentil soup on a table.

What recipes are you looking forward to this fall? Do foods like pumpkin, apples, soups, casseroles, and baked goods come to mind? Here are four recipe ideas to bring nutrition and seasonal flavors to your table:  

  • Roasted Root Vegetables: This recipe is packed with fiber, vitamins, and minerals. Get potassium from the potatoes and rutabaga, vitamin C from the turnips and sweet potatoes, and vitamin A from the carrots and sweet potatoes.  
  • Lentil Soup: Warm yourself up with soup as the weather gets cooler. One-cup of cooked lentils provides nearly 18 grams of plant protein and 16 grams of fiber to help keep you full between meals. 
  • Pumpkin Pancakes: Pumpkin is a fall favorite for kids and adults! These pancakes use half whole wheat flour to add more fiber compared to all-purpose (white) flour alone. Try topping them with yogurt, fruit, or nuts. 
  • Banana Oatmeal Cookies: Baking is a fun family activity, especially when it is too chilly to get outside. With no added sugar, these healthy cookies are sweetened naturally from bananas and raisins, which also provide potassium.  

These recipes are just some of the many flavorful and nutritious options that could be enjoyed this fall. Explore the nutrition content of other seasonal and traditional foods using the FoodData Central nutrient database.