My Guide To Fall Eating

eat with the season

Nourish Your Body, Savor the Season

As the weather cools and the days become shorter, I naturally find myself reaching for warmer, more comforting foods—and fortunately, fall gives us an incredible variety of nourishing ingredients to work with.

Think colorful beets, sweet potatoes, pumpkin, winter squash, apples, pears, leafy greens, lentils, beans, nuts and seeds. These foods aren't just beautiful and delicious; they also provide many of the nutrients our bodies need to thrive, including fiber, plant-based protein, healthy fats, vitamins, minerals and beneficial plant compounds.

As a physician practicing integrative and lifestyle medicine, I believe that food can be one of the most enjoyable ways we can care for ourselves. Healthy eating doesn't have to mean giving up comfort or flavor. It is about learning how to make simple, delicious choices that nourish us—one meal at a time.

In this collection, I've brought together some of my favorite ways to enjoy the flavors of fall, with recipes that are delicious, healthy and fast. Some are cozy and comforting, some are colorful and fresh, and all are designed to make healthy cooking feel approachable.

So this fall, I invite you to embrace the season, explore what's available at your local market, gather around the table, and enjoy the simple pleasure of food that nourishes both body and soul.

Let's cook with the seasons—and let food be part of the way we nourish and heal.

ROASTED BEET , ORANGE AND PISTACHIO SALAD

Servings: 4
Prep Time: 15 minutes
Cook Time: 35–45 minutes
Total Time: 50–60 minutes

Ingredients

For the Salad

• 4 medium beets, preferably a mixture of red and golden

• 2 oranges

• 4 cups mixed greens or arugula

• ¼ cup shelled pistachios, roughly chopped

• ¼ cup crumbled goat cheese or feta, optional

• 2 tablespoons fresh mint or parsley, chopped

• Salt and freshly ground black pepper, to taste

For the Citrus Vinaigrette

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon fresh orange juice

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or pure maple syrup

• 1 teaspoon orange zest

• Salt and freshly ground black pepper, to taste

Directions

1. Roast the beets:
   Preheat oven to 400°F. Wash the beets and trim the tops and roots. Wrap each beet individually in foil and place on a baking sheet. Roast for 35–45 minutes, depending on size, until a knife easily pierces the center.

2. Cool and peel:
   Allow the beets to cool enough to handle. Rub off the skins using a paper towel or your fingers. Cut the beets into wedges or bite-sized pieces.

3. Prepare the oranges:
   Cut the top and bottom from each orange. Using a sharp knife, remove the peel and white pith. Slice the oranges into rounds or cut them into segments.

4. Make the vinaigrette:
   Whisk together olive oil, orange juice, lemon juice, Dijon mustard, honey or maple syrup, orange zest, salt and pepper.

5. Assemble the salad:
   Arrange the greens on a serving platter or divide among four plates. Add the roasted beets and orange segments. Sprinkle with pistachios, fresh herbs and goat cheese or feta, if using.

6. Dress and serve:
   Drizzle with the citrus vinaigrette just before serving. Serve immediately.

Deliciously Healthy Tip

Beets provide fiber and naturally occurring plant compounds, while oranges add vitamin C and refreshing citrus flavor. Pistachios contribute plant protein and healthy unsaturated fats, making this more satisfying than a typical side salad.

Make it a meal:
Add chickpeas, lentils, quinoa or grilled salmon to turn this colorful salad into a complete lunch or light dinner.

Make-Ahead Tip:
Roast the beets up to 2–3 days ahead and refrigerate. Prepare the vinaigrette separately and assemble the salad just before serving.

AUTUMN HARVEST POWER BOWL

Servings: 4
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes

Ingredients

For the bowl

• 1 cup quinoa, rinsed

• 2 cups water or low-sodium vegetable broth

• 2 medium sweet potatoes, peeled and cut into ½-inch cubes

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 cups chopped kale or baby spinach

• ½ cup pomegranate seeds

• ¼ cup pumpkin seeds

• ¼ cup crumbled feta cheese, optional

• 1 tablespoon olive oil

• ½ teaspoon ground cumin

• ½ teaspoon smoked paprika

• Salt and freshly ground black pepper, to taste

For the Maple-Dijon Dressing

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon pure maple syrup

• 1 tablespoon fresh lemon juice

• 1–2 tablespoons water, as needed

• Salt and pepper, to taste

Directions

1. Cook the quinoa:
   Combine quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat, cover and simmer for about 15 minutes, or until the liquid is absorbed. Fluff with a fork.

2. Roast the sweet potatoes and chickpeas:
   Preheat oven to 425°F. Place sweet potatoes and chickpeas on a large sheet pan. Toss with olive oil, cumin, smoked paprika, salt and pepper. Roast for 20–25 minutes, stirring halfway through, until the sweet potatoes are tender and lightly browned.

3. Make the dressing:
   Whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup and lemon juice. Add a little water to reach your desired consistency.

4. Assemble:
   Divide quinoa among four bowls. Add roasted sweet potatoes and chickpeas, followed by kale or spinach. Top with pomegranate seeds, pumpkin seeds and feta, if using.

5. Finish:
   Drizzle with the maple-Dijon dressing and serve warm or at room temperature.

Deliciously Healthy Tip

Make the quinoa and roasted vegetables ahead of time and store them in the refrigerator. When you're ready to eat, simply assemble your bowl and add fresh greens, pomegranate and pumpkin seeds.

Why I love this bowl:
It combines plant-based protein, fiber, colorful vegetables, healthy fats and whole grains in one satisfying meal. The pumpkin seeds and chickpeas provide protein, while the pomegranate and sweet potato add beautiful fall color and antioxidant-rich plant foo hile citrus enhances absorption of antioxidants.

CINNAMON BAKED APPLES WITH WALNUT OAT CRUMBLE

Servings: 4
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes

Ingredients

For the apples

• 4 medium apples, such as Honeycrisp, Gala or Pink Lady

• 1 tablespoon lemon juice

• ½ teaspoon ground cinnamon

For the walnut-oat crumble

• ½ cup old-fashioned rolled oats

• ¼ cup walnuts, finely chopped

• 1 tablespoon ground flaxseed

• 1 teaspoon cinnamon

• 1 tablespoon pure maple syrup

• 1 tablespoon melted coconut oil or extra-virgin olive oil

• Pinch of salt

Optional for serving

• Plain Greek yogurt

• Chopped walnuts

• A light drizzle of maple syrup

• Extra cinnamon

Directions

1. Prepare the apples:
   Preheat oven to 375°F. Wash the apples and cut them in half. Remove the cores, leaving a small cavity in the center.

2. Season:
   Place the apples cut-side up in a baking dish. Sprinkle with lemon juice and cinnamon.

3. Make the crumble:
   In a small bowl, combine oats, walnuts, flaxseed, cinnamon and salt. Stir in maple syrup and melted oil until the mixture is lightly coated.

4. Fill the apples:
   Spoon the walnut-oat mixture into the center of each apple.

5. Bake:
   Add about ¼ cup of water to the bottom of the baking dish. Cover loosely with foil and bake for 15 minutes. Remove the foil and continue baking for another 10–15 minutes, until the apples are tender and the topping is lightly browned.

6. Serve:
   Serve warm on its own or topped with a spoonful of plain Greek yogurt.

Deliciously Healthy Tip

The natural sweetness of the apples means you only need a small amount of maple syrup. Adding walnuts, oats and flaxseed provides fiber, healthy fats and a little plant-based protein.

Make it a meal:
Serve a baked apple with Greek yogurt for for a simple, satisfying fall breakfast or dessert.

delicious beet salad