As it gets chilly, your options for fall super foods will become hot! hot! hot! Dining out and ordering veggies like squash and sweet potato—even fruits like kiwi and apple—can give your body the boost it may need to weather through the cold months.



A fruit chocked full of antioxidants and lots of fiber—apples make an appearance in everything from salad to sauces to dessert. The tart crunch of the honey crisp is a season favorite and is popularly diced and sliced on a bed of greens with gorgonzola, berries, and a sweet dressing. Not a bad way to get in a serving of fruit and veggies! During the fall months, it’s also common to see a buttered apple cider sauce or warm diced apples accompanying a cozy pork dish. Of course, you should save room for a slice of  warm apple pie!

Apple Pie


Brussels Sprouts

Brussels sprouts have been making a comeback on menus everywhere. These days, it’s common to come across a shaved Brussels sprouts salad with walnuts and a hard cheese like pecorino—tossed in a light vinaigrette. If you’re not used to the slightly bitter taste, go au gratin or braised in bacon and you’ll never know that you’re getting an excellent source of iron and vitamin K in the mix.

Brussels Sprouts Salads



Unlike summer squash, winter squash has a finer texture and sweeter flavor. Butternut and acorn squashes are commonly paired with cinnamon and ginger for hearty, healthy soup options. Or, this time of year you may see diced, roasted squash as a healthy side, packed full of vitamin A and omega-3 fatty acids. Go ahead, skip the cup and go for the bowl!

Butternut Squash Soup


Yes, it is another winter squash, but this is one you’ll find in pancakes, waffles and muffins. It’s a guilt-free brunch when you’re getting more than 20% of your daily recommendation of fiber, as well as potassium and vitamin B!  Oh, yes…we can’t forget that pumpkin pie. Feel better getting that whipped cream topping knowing you’re also getting those vitamins!

Pumpkin Pancakes

Sweet Potato

More and more becoming a common healthier alternative to regular French fries, the sweet potato is delightful as a tater tot because of the hint of sweetness it offers. For a healthier version, go mashed or roasted and you’ll be adding an extra boost of vitamin A and iron to your intake for the day.

Mashed Sweet Potatoes


The bright green colored flesh of the kiwi is commonly seen paired with mango or pineapple in spicy salsas, and almost always a part of a fall fruit salad.  If you’re lucky, you may even come across a Kiwi colada or margarita! The best thing about kiwi? They contain even more vitamin C than an orange and are a good source of potassium and copper.

Kiwi colada


Looks like fall has a lot to offer when dining out! Just say “yes” to these seasonal dishes and reap the benefits of healthy eating.