Active Aging Presented by Public Health Seattle-King County

When summer ends and the cooler fall temperatures start to show up, it’s time to take advantage of the delicious autumn flavors from local produce. Fortunately, you can cook and bake healthy meals (and desserts!) using these ingredients without sacrificing flavor. Good nutrition is one of the best ways to stay healthy as you age, and all of these recipes are packed with protein, vitamins, and minerals that will keep you vibrant for years to come.

Healthy Recipes for the Best Fall Flavor

Whipped Squash

Butternut squash is one of the most vibrant fall vegetables, and you don’t have to make it fancy to enjoy the flavor. This whipped squash side dish is fast, filling, and flavorful. If you don’t want to peel and cut a whole squash yourself, find the pre-cubed packages at your local grocery store.

Autumn Farro Salad

Farro is an ancient grain with many health benefits, especially for seniors. With a higher protein and fiber content than most other grains, choosing farro for a meal is a great way to improve your gut health and feel full longer. This delicious autumn salad uses farro alongside seasonal favorites like apples, squash, and cranberries for a tart yet refreshing dish.

Cinnamon Brown Sugar Custard

These custards are so delicious that you’d never know they’re full of a cup and a half of a vitamin-A powerhouse vegetable: carrots! Boil fresh carrots for a while until they’re tender, then use a blender or food processor to mix them with a few other simple ingredients. You might be able to find the last bunches of super-sweet carrots at a local market if your summer season ran late this year. The cinnamon and brown sugar will impart the flavors of fall, even if you use grocery-store veggies.

Pumpkin Soup

With so much pumpkin flavor this time of year, it’s nice to have a recipe that focuses on the savory side rather than only the sweet. This pumpkin soup is an easy fall staple that you can make in large batches to freeze for the whole season. Add pumpkin seeds as a garnish for a boost of protein and healthy fats.

Radicchio Salad with Roasted Fennel and Shrimp

This entrée is an excellent way to showcase two of fall’s best vegetables that we often overlook: radicchio and fennel. Both veggies are sweetest in the fall at harvest time, so look out for farmers markets with plenty of inventory. Roasting the fennel brings out a mild but delicious flavor. If you need to cut salt or fat, substitute turkey bacon instead of regular bacon.

Pear Cobbler

Fall baking is the perfect time to incorporate lots of whole grains and healthy fats into your diet. These ingredients can be anti-inflammatory as well as delicious! This pear cobbler recipe relies on the natural sweetness of early fall pears, whole wheat flour, and several rich spices like cardamom, cinnamon, and ginger to deliver a big taste. If you don’t have these spices individually, you can always use pumpkin pie spice as a substitute!

Roasted Salmon and Brussels Sprouts

Fall is the best time to enjoy high-quality Brussels sprouts, and this salmon recipe packs a punch with high levels of omega-3 fatty acids and protein (two key nutrients, especially for seniors). You can find fresh Brussels sprouts in almost every grocery store, and the improvement over frozen is noticeable. Fresh or frozen salmon work equally well, however, so choose what’s easiest to find!

Pumpkin Cream Cheese Muffins

Rather than buying the packaged versions at the store or coffee shop, make your own pumpkin muffins at home that use healthier ingredients full of protein (and less sugar). By using pureed bananas and Greek yogurt along with maple syrup, the sweetness in these muffins comes from powerhouse sources. Canned pumpkin puree helps make this recipe a quick go-to breakfast, snack, or dessert any day of the week.

Chicken Apple Sausage

For breakfast, lunch, or dinner, these homemade chicken apple sausage patties use tart fall apples to add just the right zing to ground chicken. Ask your local butcher to grind the chicken fresh so you can get the moisture content just right, or purchase pre-ground chicken (just make sure to get a combination of light and dark meat).

Pork Chops with Sweet Potatoes and Apples

This pork chop dinner is great for nights when you’d like minimal prep and even less cleanup. Everything cooks on one sheet pan, so your job is only about timing. For even faster prep, mix the fall-flavor spice rub ahead of time and store it in an airtight container for up to six months. The roasted sweet potatoes and apples perfectly complement the rich but light pork chop.

Head to your local farmers market, pick some tasty fall produce, and cook up a healthy meal today!

Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice by the Black community and supports efforts to improve equity and achieve social justice. We want everyone to get health insurance and access health care. Visit www.kingcounty.gov/health for health insurance, flu and COVID-19 testing locations.