Incorporating seasonal produce into your lunch and dinner can be seamless but eating fall veggies and fruits for breakfast, a commonly skipped meal, can be more challenging. Luckily, any of these six recipes will help you start your day on a fall-themed note.
1. Almond Spice Baked Sweet Potato
This four-ingredient recipe is easy to prepare and makes for a filling, hearty breakfast. For those that like to start their day on a sweet note, this meal is low in added sugar, especially if you opt for a natural or organic almond butter with few added ingredients or sweeteners.
Sweet potatoes are abundant in the fall and make for a nutritious breakfast food. The starchy vegetable is high in both soluble and insoluble fiber, according to a June 2010 study published in the Journal of Agricultural and Food Chemistry. Both soluble and insoluble fiber are nutrients necessary for healthy digestion and disease prevention, according to the U.S. National Library of Medicine.
2. Banana, Pear, Cinnamon and Coriander Smoothie
Pear and cinnamon make for a nutritious blend of fall-themed ingredients. While this low-fat a.m. meal is great to take on-the-go, it'll also provide some bloat-fighting benefits thanks to the banana. Bananas are high in potassium, which flushes out excess sodium in the body, which is often a cause of bloat, according to Harvard Health Publishing.
A fall staple, pears are a great breakfast fruit, as they're high in fiber and low on the glycemic index (they rank at about a 38), according to USA Pears. Due to their fiber content, pears take longer to digest and won't spike your blood sugar levels, keeping you feeling full for longer.
3. Kale Scramble Breakfast Bowl
If you prefer a savory breakfast bowl, this kale scramble is the dish for you. This dish takes less than 15 minutes to prepare and is low in saturated fat and high in protein, which will leave you feeling full right until lunch.
One of the primary fall leafy greens, kale is among the most nutrient-dense foods. While this veggie is high in vitamins A and C, it's exceptionally high in vitamin K (a cup of kale provides 141 percent of your daily value), according to the National Institutes of Health. Vitamin K is necessary for promoting good bone and muscle health. And as a fat-soluble vitamin, it's a good thing this recipe is prepared with eggs!
4. Baked Apple Oatmeal
This recipe not only features a popular seasonal fruit but will leave your home smelling delicious and on-trend. While this recipe is filled with plenty of healthy nutrients and ingredients, it is a bit high in sugar, so be sure to watch your serving size and adjust your sugar intake for the rest of the day accordingly. Remember, men should get no more than nine teaspoons of sugar per day, while women should limit to six teaspoons, according to the American Heart Association.
Plus, apples are a solid source of vitamin C, an antioxidant that helps protect your body's cells from damage and helps the body produce collagen, according to the Mayo Clinic.
5. Pumpkin Spice Protein Pancakes
What's a fall-themed breakfast without some pumpkin spice? However, unlike most popular pumpkin spice muffins, lattes and cereals, this recipe is high in protein and low in fat and sugar, making it a nutritious way to incorporate the popular seasonal flavor.
Real pumpkin (sorry, not the flavoring) is high in beta-carotene, a nutrient that your body converts into vitamin A, according to the Mayo Clinic. Just one cup of pumpkin provides about 245 percent of your daily recommended value of vitamin A, which is important for fighting infection, maintaining healthy skin and bones and promoting good vision.
6. Grape Bruschetta
Though they may not be commonly associated with fall, grapes are actually seasonal to autumn. This recipe may be easy to prepare but will transform your breakfast into a decadent event.
- U.S. National Library of Medicine: "Soluble vs. Insoluble Fiber"
- Journal of Agricultural and Food Chemistry: "Composition and Physicochemical Properties of Dietary Fiber Extracted from Residues of 10 Varieties of Sweet Potato by a Sieving Method"
- Seasonal Food Guide: "Why Eat Seasonally?"
- Harvard Health Publishing: "Potassium and Sodium Out of Balance"
- USA Pears: "Pears and Diabetes"
- National Institutes of Health: "Vitamin K"
- American Heart Association: "Added Sugars"
- Mayo Clinic: "10 Great Health Foods"
- Mayo Clinic: "Pumpkin: Loaded with Scary-Good Nutrients"
- Mayo Clinic: "Maximize Memory Function With Nutrient-Rich Diet"