10 Healthy Pumpkin & Fall Recipes from a Registered Dietician

10 Healthy Pumpkin & Fall Recipes

By Megan Roosevelt, RDN & Founder of HealthyGroceryGirl.com

Benefits Of Eating Seasonally

Eating in season means enjoying foods near the time they have been harvested. For example, apples are in season from late July through November, and strawberries are in season from mid-May through July. Buying food at its peak ripeness not only improves the flavor of the food but also ensures your produce contains all its amazing nutrients! This is because once produce has been harvested, it will continue to lose its nutritional value over time. The best way to ensure maximum nutrition in your fruits and veggies is to shop in season. 

Buying produce in season also allows you an opportunity to support your local farmers! Many communities have farmer's markets or CSA's where you can directly buy from farms in your area. Knowing your food hasn't traveled far is better for the environment too!

Foods In Season During The Fall 

Pumpkins, apples, cranberries and cinnamon are four delicious Fall foods that are currently in season! 


Did you know that the orange color in pumpkins comes from beta-carotene? This is converted into vitamin A in the body. Vitamin A is essential for vision, immune health, and even cell growth! Consuming just one cup of pumpkin puree provides the body with over 250% of your recommended daily intake! One cup of pumpkin even contains 7 grams of fiber, which is important for digestive health.


Apples contain a variety of vitamins and minerals such as vitamin C, potassium, vitamin K, manganese, copper, and B vitamins! They are rich in antioxidants, which may help with the prevention of cancer, protect your lungs from oxidative damage, and may lower the risk of heart disease. Apples are also high in water content, making them an excellent hydrating and filling fruit!


One serving of cranberries has nearly 25 percent of your daily vitamin C needs! This is important for immunity and protecting your cells from free radicals, which can lead to chronic diseases. Vitamin C enhances the production of collagen, which is great for overall skin, hair, and nail health!


Cinnamon may contain anti-inflammatory properties, which could lower your risk of certain chronic diseases. Cinnamon may also help delay gastric emptying and may reduce blood sugar levels. Throughout history and in different cultures, cinnamon has even been used to fight certain bacterial and fungal infections. 

10 Healthy Pumpkin & Fall Recipes:

If you’re looking for some recipe inspiration that contains seasonal Fall flavors, see the list we’ve curated below!

Have a happy and healthy Fall season!

You can stay connected with Megan Roosevelt, RDN on Instagram at @HealthyGroceryGirl, watch recipe videos at YouTube.com/HealthyGroceryGirl or visit her recipe and wellness blog at HealthyGroceryGirl.com

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