Easy, Nourishing Fall Recipes for a Healthy, Balanced Season

Making fall and, holiday season, nourishing and easy

Fall is a great time to get back into simple, balanced meals that leave you feeling full and nourished, not sluggish. It’s also a good time to reset habits, especially after a busy summer or before the holidays ramp up.

Soups and grain bowls are ideal this time of year: they’re easy to batch-cook, packed with seasonal veggies, and satisfying. Whether you’re trying to eat more intentionally, manage portions, or just fuel your day with real food, these meals fit the bill.

Here are three wholesome, fall-inspired recipes to keep on rotation. Warm, nourishing, and made with ingredients that are good for your body (and your schedule).

Roasted Butternut Squash & Carrot Soup

Smooth, naturally sweet, and perfect for fall.

Ingredients:

• 1 small butternut squash, peeled and cubed
• 3 large carrots, peeled and chopped
• 1 small onion, sliced
• 2 cloves garlic, whole
• 2 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp cinnamon
• 4 cups vegetable broth
• Salt & pepper to taste
• Optional: dollop of plain Greek yogurt or coconut cream

Instructions:

1. Preheat oven to 400°F. Toss squash, carrots, onion, and garlic with olive oil, cumin, and cinnamon. Roast for 25–30 minutes until tender.
2. Transfer roasted veggies to a blender with broth. Blend until smooth (or use an immersion blender).
3. Heat through in a pot, season to taste, and serve with a swirl of yogurt or cream.

Why it works: Rich in fiber and complex carbs, this soup satisfies without spiking blood sugar - great for staying full and focused between meals.

Warm Grain Bowl with Kale, Sweet Potato & Tahini Drizzle

Comfort food meets clean eating.

Ingredients:

• 1 medium sweet potato, cubed
• 1 tbsp olive oil
• 1 tsp paprika
• ½ tsp garlic powder
• 1 cup cooked quinoa, farro, or brown rice
• 1 cup chopped kale
• ¼ avocado, sliced
• 1 tbsp pumpkin seeds
• Optional: soft-boiled egg or grilled tofu

Tahini Dressing:

• 1 tbsp tahini
• 1 tsp lemon juice
• 1 tsp maple syrup
• 1–2 tbsp warm water to thin
• Salt to taste

Instructions:

1. Roast sweet potato at 400°F with olive oil, paprika, and garlic powder for 25 minutes.
2. Massage kale with a touch of olive oil and a pinch of salt until soft.
3. Assemble bowl: grain base, kale, roasted sweet potato, avocado, and seeds.
4. Whisk dressing and drizzle over the top. Add egg or tofu if desired.

Fall tip: Pre-make components on Sunday and build quick bowls all week. Easy, balanced, and ready when hunger hits.

Hearty Lentil & Veggie Soup

High-protein, high-fiber, and endlessly comforting.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 tsp thyme
• 1 tsp smoked paprika
• 1 cup dried green or brown lentils
• 1 can diced tomatoes (14.5 oz)
• 4 cups low-sodium vegetable or chicken broth
• 2 cups chopped spinach or kale
• Salt & pepper to taste

Instructions:

1. In a large pot, sauté onion, carrots, and celery in olive oil for 5 minutes. Add garlic and spices.
2. Stir in lentils, tomatoes, and broth. Bring to a b