Fall Superfoods


Fall food swaps are a simple, healthy way to support this season’s change, strengthen our immunity and support our body as we approach the holiday season ahead.

If you want to eat a little healthier through the fall season, it doesn’t require completely changing your nutrition. In many cases, you can just make a few substitutions with the foods you already enjoy. Lower-fat foods that are tasty and nutritious. Here are some healthy food swaps that use fall superfoods.

Use Pumpkin in Cake Mixes

One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree with cake mixes. This turns your cake or cupcakes into just 2 ingredients, including the cake mix of your choice and pumpkin puree. The pumpkin replaces all other ingredients you would have mixed in with the cake mix, like oil and eggs. This is often done with a spiced cake mix that goes well with pumpkin, but don’t be afraid to experiment with vanilla and chocolate cake mixes as well.

Don’t like pumpkin?  Use fresh applesauce instead.  Both pumpkin and apples are incredible fall foods with many health benefits.

Sweet Potatoes Instead of White Potatoes

Many people enjoy potatoes, especially in the fall when you want more savory dishes, but they tend to be high in carbs and fat, and not very nutritious. Instead of having traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so they are filled with nutrients, and are amazing to enjoy during the fall season. You can enjoy stuffed sweet potatoes, mashed sweet potatoes, sweet potato fries or even sweet potato soup.

Use Cauliflower for Low-Carb Options

If you are on a low-carb nutrition plan, then you should become familiar with cauliflower. The bland taste and slightly rough texture of cauliflower makes it perfect as a substitute for many of the carb-rich foods you can no longer have. You can use it to make mashed cauliflower instead of potatoes, make lots of types of rice with it, or even make cauliflower steaks. Be creative and find different ways to substitute the higher-carb ingredients with cauliflower.  Cauliflower can pack a lot of flavor when cooked with avocado oil or ghee, herbs and spices.

I love to make healthier pizza with cauliflower crust.  I keep it simple and healthy with this crust of choice.  Link: Cauliflower Crust

Quinoa Instead of Rice

The last substitution you can make for a healthier superfood-rich meal is to replace your rice with quinoa. Most types of rice, including white rice and brown rice, are okay in moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is considered a superfood, so it is the perfect alternative when you want to have a rice dish. You can make a harvest quinoa side dish with squash, pumpkin, and spices, which is simply to make and very good for you with all the superfoods included.

As mentioned, there are many ways to swap some of your traditional dishes for healthier, super food filled, yummy recipes.  Below is one of my favorites this fall season.  It’s a great recipe to share with family and friends and it uses up those leftover pumpkins from Halloween. 😁
Roasted Pumpkin with Cranberry Sauce


2 pounds of fresh pumpkin, seeded and cut long ways into crescents

3 Tbsp raw local honey
3 Tbsp avocado oil (or another oil of your choice)
Optional seasoning: 1 tsp pumpkin spice


Preheat oven to 450 degrees.

Line a baking sheet with parchment paper and lightly oil. In a small bowl, combine and stir the oil and honey. Spread pumpkin slices on prepared sheets, side by side. Brush one side of the slices with oil and honey mixture. If adding the spice, lightly dust before roasting. Roast 10 to 15 minutes, or until browning begins.

Carefully flip the slices with tongs and brush with the remaining oil combination. If desired, you can add more spice (if using). Roast another 10 to 15 minutes or until desired texture and color. Serve with cranberry sauce

Cranberry Sauce


12 ounces fresh cranberries
2 apples, peeled and chopped 1 cup of water
1⁄2 cup local raw honey


In a saucepan over high heat, bring all ingredients to a boil. Once the ingredients begin to boil, reduce the heat to low. Simmer and stir occasionally until the cranberries pop and the ingredients thicken. Remove from heat and allow to cool. This delicious dish can be refrigerated for serving later or served after cooking and once cooled down.

This recipe and many more will be featured in my Healthy Holiday Guide COMING SOON! To learn more or get on the waiting list, message me here: Contact Kim

Have you discovered a healthy swap that you enjoy?  I welcome you to share!

Happy Fall Y’all!



Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge