Written by: Nicole Pazdziorko, RDN, LDN  Food City® Dietitian

When the weather turns chilly, we love to turn to comfort foods that are all about warmth and flavor. Satisfying dishes can still be nutritious and support health without skimping on flavor. When celebrating fall flavors, try using some smart hacks that elevate your favorite recipes.  

Lean on Fall Produce

An easy tip for balancing comfort foods with nutrition is making fall produce the star of the dish. Favorite selections of autumn include winter squashes, like Acorn, Butternut and Spaghetti. Butternut and acorn squash add sweet flavor and a creamy texture; plus they’re high in fiber, and vitamins C and A, making both varieties a great base for hearty dishes. Try roasted acorn squash stuffed with sausage, quinoa, dried cranberries and a sprinkle of pecans. 

Swap for Whole Grains

Pasta and rice-based dishes are routine when it comes to cold-weather dinners. To make these comforting classics more nutritious, try swapping white pasta for whole wheat, or exchange rice for barley. For example, in a comforting bowl of risotto, fiber-rich barley can be used in place of arborio rice for a nuttier flavor perfect for fall. Try featuring porcini or shiitake mushrooms for depth of flavor, and be sure to add plenty of aromatics and fresh herbs. 

Feature Natural Sweetness 

And finally, we can’t talk about fall comfort food without mentioning dessert. Pumpkin is central to many fall dessert recipes and for good reason. In addition to being full of vitamins and minerals, using pumpkin is a great way to add moisture to baked goods without using a lot of heavy oils. It also pairs perfectly with warm spices like cinnamon, nutmeg and ginger. Another favorite ingredient to add to baked goods is applesauce; it lets us cut back on both added sugar and oil, by adding natural sweetness. Try using both ingredients in pumpkin bars with a crisp oat streusel topping for a perfect blend of textures and fall flavor.  

By leaning on fall produce, making simple swaps and featuring natural sweetness, you’ll feel good about what’s on your plate. To find recipes that support your health goals visit our Meals & Recipe Center.