Fall is here, and that means cozy flavors, crisp air, and plenty of seasonal comfort foods. But instead of overloading on sugary treats, Coach Delicia shows us how to enjoy autumn's best ingredients in simple, nourishing recipes that taste just as comforting as they feel.
Hey Healthi Family, Coach Delicia here! I absolutely love living in Colorado. The air is getting a little crispier, the leaves are starting to turn (hello, Colorado fall!), and suddenly my brain is in full-on "cozy season" mode. That means one thing: fall food. But let's be real, "fall food" usually translates to pumpkin spice everything, sugary lattes, and comfort food that leaves you feeling more stuffed than cozy.
This year, we're doing things differently. We’re embracing the rich, comforting flavors of autumn in a way that actually makes us feel good. It's about bringing the warmth of the season into our kitchens with real, whole foods, so we can enjoy the cozy vibes without overdoing it on sugary treats.
The best part about fall produce? It's delicious and packed with nutrients. They're all low in calories and high in fiber, which helps keep you feeling full and satisfied. Here are my favorites and a little more on why they're so good for you:
Apples: They're not just for pies! Apples are great for gut health because they're full of a fiber called pectin, which feeds the good bacteria in your gut. They're also a crunchy, sweet snack that can help curb cravings.
Pumpkin: Beyond the pie filling, pumpkin is loaded with Vitamin A, which is essential for healthy vision and a strong immune system. It's also a great source of fiber, which is a powerhouse for your digestion.
Squash: Whether it's butternut, acorn, or spaghetti squash, these are amazing sources of vitamins A and C, and they're rich in potassium, which is important for heart health. They're hearty, filling, and incredibly versatile.
You don't need to be a pro chef to make these. They're simple, delicious, and perfect for meal prep.
Roasted Butternut Squash: First, preheat your oven to 400°F. Carefully peel and chop a butternut squash into 1-inch cubes. On a baking sheet, toss the squash with a little olive oil, cinnamon, nutmeg, salt, and pepper. Roast for about 20-25 minutes, or until it's tender and slightly caramelized. It’s perfect as a side dish, in a salad, or blended into a creamy soup.
Healthi Chili with Pumpkin: Prepare your favorite chili recipe as you normally would. When you add the crushed tomatoes and beans, stir in a can of pumpkin purée. It adds a thick, creamy texture and a ton of extra nutrients without changing the classic taste you love. It's a sneaky way to get more veggies in there!
Baked Apple Slices: Preheat your oven to 375°F. Core and slice two apples into quarter-inch slices. Arrange them on a baking sheet. In a small bowl, mix a tablespoon of brown sugar and a teaspoon of cinnamon. Sprinkle the mixture evenly over the apple slices. Bake for 15-20 minutes, or until the apples are soft. It tastes just like apple pie filling without all the sugar!
For me, sometimes I just need a little something sweet. These options are a better choice because they use natural sweetness and fiber, helping you feel satisfied without the sugar crash.
Cinnamon Apple Slices: This is my go-to. Just slice up a crisp apple and sprinkle it with cinnamon. It's a no-cook, satisfying, and sweet snack.
Pumpkin Spice Yogurt: Mix a couple of tablespoons of pumpkin purée into plain Greek yogurt. Add a dash of pumpkin pie spice and a little stevia or a drizzle of maple syrup for sweetness. The protein in the yogurt will keep you full, while the fiber from the pumpkin helps your body process the sugar slower.
Quick Apple Crisp: This is a fantastic way to satisfy that apple pie craving. Simply chop up one apple and put it in a microwave-safe bowl. In a separate bowl, mix a tablespoon of rolled oats with a teaspoon of brown sugar and a dash of cinnamon. Sprinkle this mixture over the apple and microwave for about 90 seconds, or until the apple is tender. Top with a spoonful of Greek yogurt or a small scoop of vanilla ice cream.
The best way to stick with healthy habits is to make them easy. Here are some of my favorite ways to make fall flavors part of your daily life:
Prep Your Produce: When you get home from the grocery store, chop up your squash and wash your apples. This way, they're ready to go when you are.
Meal Plan: Dedicate 15 minutes on Sunday to plan your meals for the week. Knowing what you'll cook makes you more likely to follow through.
Embrace the Air Fryer: If you have one, an air fryer can make roasting veggies a breeze and cut down on cooking time.
Try Batch Cooking: Make a big batch of the roasted butternut squash at the beginning of the week. You can add it to salads, soups, or as a quick side dish all week long.
This fall, let's focus on nourishing our bodies with the incredible foods the season has to offer. It's about enjoying the flavors you love in a way that makes you feel amazing, both inside and out. It’s a chance to build healthy habits that are rooted in comfort and joy, not restriction. So grab your fuzzy socks, put on your favorite cozy playlist, and let's get to cooking!
September 19, 2025
