By: Mindful Menu
As the days grow shorter and the air becomes crisp, fall offers a lot of seasonal produce to incorporate into your cooking. Apples, pumpkins, and sweet potatoes take center stage this season, providing not only flavor but also a variety of health benefits. Whether you’re looking for an easy healthy apple recipe, a healthy apple recipe with no sugar, or a fall apple recipe to use up an abundance of apples, this guide has you covered. Let’s explore some delicious, and easy-to-make fall recipes that feature apples, pumpkins, and sweet potatoes. You can find all of these recipes below and in the FREE Mindful Menu app for Apple or Android.
Apples are rich in fiber, vitamins, and antioxidants, making them a great addition to a balanced diet.
Apples pair well with many healthy foods. For a balanced snack or meal, try combining apples with the following:
Apples do contain natural sugars, but they’re also rich in fiber, which slows the absorption of sugar and helps keep blood sugar levels steady. For most people, an apple a day is a healthy choice, as it provides a variety of vitamins, minerals, and antioxidants. Additionally, the fiber and water content make apples filling, helping to prevent overeating. Furthermore, the fiber in apples promotes digestion and helps regulate blood sugar levels, both of which can support healthy weight management.
However, if you have concerns about blood sugar levels or are following a specific diet, it’s always a good idea to consult with a health-care provider.
Apples can last for weeks when stored properly. However, if you notice they’re starting to soften, here are a few ways to use them up:
Yes! Freezing apples is a great way to preserve them for baking or cooking later. For example, frozen apples work well in smoothies, baked goods, or stewed as a topping for oatmeal or yogurt. Follow these steps to freeze apples:
Certain apple varieties hold up better in baked recipes due to their firmness and tartness. The best apples for baking include the following:
Yes! Baked apples can be a nutritious dessert or snack, especially when made without added sugar. They retain many of their vitamins, minerals, and fiber during the baking process. You can bake apples with cinnamon, a touch of honey, or even stuff them with oats and nuts for a filling, wholesome treat.
If you have young kids, check out these other healthy apple recipes!
If you’ve gone apple picking or your local grocery store has a seasonal sale, you might be wondering what to do with the dozens of apples you now have on hand. Apples are a versatile fruit that can be used in sweet or savory dishes, adding a touch of natural sweetness to both. Here are some easy, healthy apple recipe ideas for using up a surplus of apples.
Ingredients:
3 apples cut in half and cored (we used a melon ball scoop and it worked great!)
4 Tbsp coconut oil melted
1/4 cup coconut sugar (can sub regular or brown sugar if desired)
3 Tbsp flour (unbleached)
1/2 cup rolled oats
1/4 tsp cinnamon
Instructions:
1. Preheat the oven to 350° F.
2. Arrange the apples cut side up in a baking dish.
3. In a medium bowl, combine the coconut oil (melt on the stovetop or in the microwave first), sugar, whole wheat flour, oats, and cinnamon. Stir until thoroughly mixed.
4. Spoon the mixture evenly into the centers of the apples.
5. Bake for 25–30 minutes until tender.
One of the easiest and healthiest ways to use apples is in a cozy bowl of apple cinnamon oatmeal. This recipe has no added sugar, relying on the sweetness of the apples and cinnamon to flavor the dish.
Ingredients:
1 apple, diced
1 cup of rolled oats
2 cups of water or milk (for creamier oats)
1 tsp cinnamon
1 Tbsp chia seeds (optional)
A handful of chopped walnuts (optional)
Instructions:
1. In a small pot, combine the oats and water/milk and bring to a simmer.
2. Add the diced apples, cinnamon, and chia seeds.
3. Cook for 5–7 minutes, stirring occasionally, until the oats are soft and creamy.
4. Top with chopped walnuts and additional apples for added crunch and flavor.
If you’re looking for a healthy snack, baked apple chips are a fantastic way to preserve apples for longer and make them portable. They’re naturally sweet, have no added sugar, and are easy to make.
Ingredients:
3 apples, thinly sliced
1 tsp cinnamon
Instructions:
1. Preheat the oven to 200°F.
2. Thinly slice the apples using a mandolin or a sharp knife. Remove center and seeds.
3. Lay the slices on a baking sheet lined with parchment paper.
4. Sprinkle cinnamon on top of the slices.
5. Bake for 1–2 hours, flipping halfway through, until the apples are dry and crisp.
Craving a warm dessert on a cool fall night? This healthy apple crumble is made without refined sugar and instead uses the natural sweetness of apples and a touch of maple syrup.
Ingredients:
4 apples, peeled and diced
1 tsp cinnamon
1/4 cup maple syrup
1 cup rolled oats
1/2 cup almond flour
1/4 cup coconut oil, melted
1 tsp vanilla extract
Instructions:
1. Preheat the oven to 350° F.
2. Toss the diced apples with cinnamon and maple syrup, then spread in a baking dish.
3. In a separate bowl, mix together oats, almond flour, coconut oil, and vanilla extract until crumbly.
4. Sprinkle oat mixture over the apples.
5. Bake for 30–35 minutes until the topping is golden and the apples are soft and bubbly.
Homemade applesauce is a simple way to preserve apples. It’s a versatile puree that can be used in baking or eaten on its own. Best of all, you can make it with no added sugar. This applesauce can be stored in the fridge for up to a week or frozen for later use.
Ingredients:
5 apples, peeled and chopped
1/2 cup water
1 tsp cinnamon
1 Tbsp lemon juice
Instructions:
1. Add the chopped apples and water to a pot, and cook over medium heat for 15–20 minutes until the apples are soft.
2. Use an immersion blender or potato masher to break down the apples to your desired consistency.
3. Stir in cinnamon and lemon juice for added flavor.
This apple idea uses only two ingredients! It’s fast, simple, and delicious, making it the perfect after-school (or work) snack idea.
Ingredients:
1 apple (diced into small bite sized pieces)
1 tsp cinnamon
1/2 cup water
Instructions:
1. Dice an apple into small bite sized pieces and add to a bowl.
2. Pour 1/2 cup water into the bowl.
3. Microwave for 1:30–1:45 minutes then drain water from bowl.
4. Sprinkle cinnamon on top of apples and enjoy!
Pumpkins are another fall favorite and a nutrient powerhouse, loaded with vitamins, minerals, and antioxidants, particularly beta-carotene. Check out these health benefits:
Try the amazing pumpkin recipes below and also be sure to check out this pumpkin bread recipe!
No tricks, just treats. These protein pumpkins are sure to satisfy your sweet tooth and give you energy as a healthy snack.
Ingredients:
3/4 cup smooth peanut butter
1/4 cup pumpkin puree
1/4 cup honey
3/4 cup rolled oats
3 scoops vanilla protein powder
1/2 tsp ground cinnamon
2 Tbsp mini chocolate chips
6–8 pretzel sticks (broken in half)
Instructions:
1. Combine peanut butter, pumpkin, honey, oats, protein powder and cinnamon in a bowl. Mix using a spatula until everything is combined.
2. Shape into 12–14 balls (pumpkins)
3. Arrange chocolate chips in the shape of a jack-o’-lantern face. We found that they stick best when the pointy side is stuck in the pumpkin and the flat side is facing out.
4. Add a pretzel piece into the top of each pumpkin to make a stem.
5. Refrigerate for at least 1 hour and then enjoy! You can store them in an airtight container in the refrigerator for up to 4–5 days. (Although we don’t think they will last that long!)
Ingredients:
1 small pumpkin, peeled and cubed
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk
1 tsp turmeric
Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until fragrant.
2. Add the cubed pumpkin and vegetable broth and bring to a boil.
3. Reduce heat and simmer for 20 minutes, or until the pumpkin is soft.
4. Blend the soup until smooth, then stir in the coconut milk and turmeric.
5. Season with salt and pepper to taste.
Ingredients:
2 1/2 cups old fashioned rolled oats
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1 cup almond milk (unsweetened)
1 cup pumpkin puree
2 egg
3 Tbsp pure maple syrup plus more for serving
2 Tbsp coconut oil
2 tsp apple cider vinegar
1 1/2 tsp vanilla extract
1 tsp ground cinnamon
1/2 tsp ground nutmeg
2 Tbsp ground flax meal (optional)
1/4 cup pecans (chopped) (optional) optional topping
Instructions:
1. Place oats into your blender and puree until it’s a fine flour-type powder.
2. Add in baking powder, baking soda, and salt. Pulse to combine.
3. Add almond milk, pumpkin puree, eggs, pure maple syrup, coconut oil, apple cider vinegar, vanilla extract, cinnamon, nutmeg, and flax meal (optional).
4. Puree 20–30 seconds or until combined.
5. Let the mixture sit for a few minutes while you heat a large skillet over medium heat.
6. Grease the skillet with a little extra coconut oil.
7. Scoop batter into skillet about 1/4 cup per pancake. Cook 3–5 minutes, or until bubbles form on the surface.
8. Flip pancakes and cook another 1–2 minutes or until cooked through.
9. Repeat with remaining batter.
10. Top with diced pecans and pure maple syrup if desired. Enjoy!
Sweet potatoes are another nutritious fall staple. Specifically, sweet potatoes are known for their rich nutrient content, particularly their high levels of vitamins and antioxidants.
This simple roasted sweet potato recipe is both healthy and flavorful. If you like this recipe, try a Mediterranean version to switch up the flavor.
Ingredients:
2 sweet potatoes, peeled and cubed
1 Tbsp olive oil
1 tsp cinnamon
1 Tbsp honey (optional)
Salt and pepper to taste
Instructions:
1. Preheat the oven to 400° F.
2. Toss the sweet potato cubes with olive oil, cinnamon, salt, and pepper.
3. Spread the sweet potatoes in a single layer on a baking sheet.
4. Roast for 25–30 minutes, turning halfway through, until they are golden and crispy on the outside. About 5–10 mins before they are done cooking, drizzle the sweet potatoes with honey if desired.
Combine all the flavors of fall with this medley of produce.
Ingredients:
2 Tbsp olive oil
1 lb chicken breast, cut into bite-sized pieces
sea salt
ground black pepper
1/2 onion (white) diced
2 sweet potatoes peeled and cut into small cubes
1 lb brussels sprouts trimmed and quartered
1 tsp thyme
1/2 tsp paprika
1/4 cup chicken broth (low sodium)
2 cups wild rice
1/2 cup dried cranberries
1/2 cup almonds (sliced)
cooking spray
Instructions:
1. Cook 2 cups of wild rice according to package instructions.
2. Preheat oven to 350° F and grease a 9×13” baking dish with nonstick cooking spray.
3. Heat 1 Tbsp olive oil in a large skillet over medium-high heat. Season chicken with salt and pepper.
4. Add chicken to skillet and cook until golden and cooked through, about 8 minutes per side.
5. Heat 1 Tbsp olive oil over medium heat. Add 1/2 onion (chopped), sweet potatoes (peeled and cut into small cubes), brussels sprouts (trimmed and quartered), and season with dried thyme, paprika, salt, and pepper. Cook until softened, about 5 minutes.
6. Add 1/4 cup chicken broth, bring to a simmer and cook covered for 3–5 more minutes.
7. Stir in cooked wild rice, chicken, and 1/2 cup dried cranberries. Transfer mixture to baking dish, top with sliced almonds and bake for 20 minutes.
Without a doubt, fall brings a wealth of seasonal produce to inspire your cooking. Whether you’re looking for a healthy apple recipe with no sugar, an easy healthy apple recipe, or a fall apple recipe to use up your apple bounty, these options provide plenty of nutritious and delicious ideas. You can find all of these healthy fall recipes plus more in the FREE Mindful Menu app for Apple or Android.
Share your best healthy recipes for fall in the comments!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
