7 Seasonal Superfood Recipes to Cook During Fall and Winter

Kimberley Stakal |

Sep 10, 2024

Image adapted from Flickr, jforjaslee, CC BY 2.0

From holistic health practitioners to mainstream nutritionists, people are discovering how certain foods rich in antioxidants, phytochemicals, and other nutrients can keep us living happier, healthier lives while decreasing the risks of developing chronic illnesses. We call these foods superfoods. The website WebMD contains a number of articles highlighting known superfoods which can help prevent chronic diseases (see below for some great sources!), and here we’re focusing on the top 7 superfoods you’ll find in season this fall—each paired with seasonal superfood recipes to cook today.

Beans: A good source of fiber, which can help control blood sugar levels, maintain healthy cholesterol, and maintain healthy weight management. Try: White Bean Soup with Chive Oil.
Oats: Not only another source of fiber, but contains plant sterols that may help lower cholesterol as effectively as prescribed statins. Try: Caramelized Apple Hazelnut Oatmeal Recipe with Organic Whey Protein.
Pumpkin: Along with sweet potatoes and other orange vegetables, rich in vitamin A, C, calcium, potassium, and notably—potassium, which can support healthy bones and blood pressure. Try: Spicy Roasted Pumpkin Soup Recipe with Leek.
Oranges: Of course you’re familiar with oranges for vitamin C content, but they’re also rich in phytochemicals that promote anti-inflammation in the body. Try: Citrus and Endive with Walnut Gremolata.
Salmon:Rich in omega-3s, which can fight inflammation in the body, lowering your risk of heart disease, arthritis, and possibly even Alzheimer’s and depression. Try: Walnut and Herb-Stuffed Salmon with Spicy Tahini Sauce.
Walnuts: Along with almonds and other nuts, they’re 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). Try: No-Knead Spelt Bread Recipe with Dried Fruits and Nuts.
Dark green veggies: Kale, spinach, chard, broccoli and other dark green vegetables are full of vitamin, magnesium, and potassium, and contain antioxidants that may help fight cancer. Try: Wintery Quinoa Salad Recipe with Butternut Squash, Cabbage and Apples.