Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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Cranberries are not only reserved for cranberry sauce on Thanksgiving. You can impart the sweet-tart cranberry flavor into myriad recipes! From snacks and appetizers to entrees, desserts, and more, cranberries find their way into unique fall and winter favorites. Since they are only available for a short while, get your hands on them to make some of the recipes in this article.

Cranberries primarily consist of carbs and fiber, but they are also 90% water. They are some of the best sources of antioxidants, which work to fight free radicals. The most common health benefit associated with cranberries is the fact that they may help prevent urinary tract infections (UTIs). A-type proanthocyanidins prevent the binding of E. coli in the bladder, a common first step in getting an infection. If you usually develop UTIs, you may want to incorporate fresh cranberries, or fresh cranberry juice, into your diet. This is an excellent proactive approach to living a healthier lifestyle. 

The same A-type proanthocyanidins, which only exist in cranberries, that reduce the risk of UTIs also reduce bad bacteria in the gut. More research is necessary, but preliminary research shows that cranberries promote optimal digestive health. Lastly, and then we will provide you with the recipes, the certain antioxidant compounds in cranberries may exhibit anti-cancer properties. Needless to say, cranberries are superfoods that deserve a featured spot in your diet. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Orange Vitamin C Smoothie

Not only is this a tangy, refreshing, and tasty creation, but it also packs a healthy dose of vitamin C, antioxidants, and other minerals.

Click here to make the recipe.

Cranberry Pistachio Energy Bites

These quick and easy-to-make energy bites are packed with great flavor and a ton of nutrients. The best part is you don’t have to bake them!

Click here to make the recipe.

Healthy Homemade Cranberry Sauce

This cranberry sauce is free of refined sugars and uses fresh cranberries! It’s citrusy, rich, vibrant and incredibly delicious.

Click here to make the recipe.

Spicy Cranberry Hummus

What are you making for your holiday meal? If you need a seasonal appetizer to start the meal off right, this cranberry hummus is the ticket!

Click here to make the recipe.

Red Cabbage And Carrot Cranberry Slaw

Delicious and easy to make, this red cabbage and carrot slaw contains dried cranberries, walnuts, and shredded apples.

Click here to make the recipe.

Cranberry, Apple, And Brussels Sprout Salad

A shaved Brussels sprout salad made with dried cranberries, apple, walnuts, and pomegranate salad embraces the best fall produce items.

Click here to make the recipe.

Kale Salad With Almonds, Cranberries, And Apples

Boost your nutrient intake by enjoying this raw vegan kale salad that’s perfectly balanced with apples, cranberries, and a tart vinaigrette.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

This salad combines some of fall’s tastiest flavors in one healthy bowl. The balsamic vinaigrette really elevates the butternut squash.

Click here to make the recipe.

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Carving pumpkins is a great family activity to do on or before Halloween. What happens to all of those nutritious seeds that you scoop out with the pumpkin guts? If you are like most people, you probably throw them away. We urge you not to throw out pumpkin seeds because they contain valuable nutrients. Plus, they make for the perfect fall snack! 

There are a few reasons why most people throw out pumpkin seeds when they carve pumpkins. First and foremost, it can be very time consuming to separate them from the pumpkin’s gooey insides. After you do that, you have to rinse them and then pat them dry before you can roast them. The second reason is that most people would rather consume a bag of chips than take the time to roast their own pumpkin seeds.

Regarding pumpkin seeds, you have a few things you can do with them after carving pumpkins. Repurpose these seeds to help reduce food waste! Continue reading to learn how to save and use pumpkin seeds. 

Compost Your Seeds

If you do not want to use the pumpkin seeds at all after carving your Jack, please don’t throw them in the trash. Pumpkin seeds, and the pumpkin guts, make for great compost additions. You can add them to green material, such as lawn cuttings or other food scraps, and mix them with dry leaves or hay. The green matter helps provide nitrogen and leaves offer carbon. Don’t soak the seeds prior to composting them, though, or else they can germinate and you may end up with a rogue pumpkin plant as a result. 

Preserve The Seeds To Plant Them

You can save your pumpkin seeds to grow another pumpkin by next Halloween, just as long as you dry them for long-term storage. Soak them in warm tap water to remove any pulp and then stain them through a colander. At this point, put the seeds on a dish towel and let them dry for about a day or so. Wrap them in paper towels and place them in a sealable plastic bag or airtight jar. Store them in a well-ventilated place (such as a refrigerator) and plant them in late April or May to harvest the pumpkins by September. 

Transform The Seeds Into Butter

Pumpkin spice lattes take center stage during fall, but autumn is about all things squash. Spreading homemade pumpkin seed butter on warm toast is a special autumnal treat. Begin by washing your seeds after a successful carving session. Dry them and then add them to a food processor. Blend until they are smooth and creamy, adding a touch of oil and sea salt to help ease the blending process. It will take some time, but it is worth it. You can also add a drizzle of honey and cinnamon for more flavor. 

Roast The Pumpkin Seeds

This is potentially the best way to utilize and enjoy pumpkin seeds. All you have to do is wash and dry the seeds and place them in a large mixing bowl once you pat them dry with some paper towels. Season them with a little olive oil, sea salt, and black pepper and mix to combine. Scatter the pumpkin seeds across a parchment paper-lined baking sheet and bake at 350 degrees Fahrenheit for about 30 minutes. You can experiment with different seasonings or flavor combinations, such as cinnamon sugar pumpkin seeds, coconut aminos with white pepper and garlic powder, or create a sweet and spicy mix. Chili powder, sea salt, and fresh lime juice make for an incredible batch of roasted pumpkin seeds! To start you off right, use the following recipe. 

The Perfect Roasted Pumpkin Seeds

Pumpkin seeds are some of the most nutrient dense seeds, so don’t get rid of them after pumpkin carving. Turn them into a healthy snack.

Click here to make the recipe.

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Spaghetti squash (Cucurbita pepo) is a fall and winter squash variety that offers a nutty flavor and impressive nutritional profile. It is closely related to pumpkin, zucchini, and other types of squash. Traditionally, it is yellow and oblong in shape, but it can come in various shapes and colors, ranging from dark orange to white. It is naturally rich in fiber, beta-carotene, vitamin c, and other vitamins and minerals that we will highlight in this article. 

Before we detail the health benefits of spaghetti squash, we have to cover the name. When you cook spaghetti squash, it shreds into strands that resemble spaghetti noodles. Overcooking it, however, can turn the squash’s flesh into a mushy substance, not strands. It is a low carb and low calorie alternative to traditional pasta that comes with a whole lot more health benefits. The nutritional content of one cup of cooked spaghetti squash provides the following:

• Calories: 42
• Carbs 10 grams (g)
• Fat: 0.4 g
• Fiber: 2.2 g
• Protein: 1 g
• Vitamin C: 6% of the daily value (DV)
• Vitamin B6: 9% of the DV
• Niacin: 8% of the DV
• Manganese: 7% of the DV
• Pantothenic acid: 11% of the DV

Spaghetti squash also contains small amounts of magnesium, potassium, calcium, folate, thiamine, and iron. Continue reading to learn more about the health benefits of this unique squash. 

May Aid Digestive Health

Spaghetti squash is a great source of fiber, offering 2.2 g in one cooked cup, which satisfies 9% of the DV of fiber. Supplying the body with enough fiber can help optimize digestive health by keeping things moving. For this reason, nutritionists suggest that you find more ways to incorporate spaghetti squash and other fibrous foods into your daily diet. 

Boosts Bone Health

Spaghetti squash contains manganese, calcium, and magnesium, three minerals that are necessary for strong, healthy bones. It also contains vitamin C, which boosts collagen production, which supports bone structure. Collectively, all of these nutritions contribute to healthy bone density and work to reduce the risk of bone-related health conditions, such as osteoporosis. 

Helps Support Vision

Most fall and winter squash varieties, including spaghetti squash, contain an impressive amount of beta-carotene, which converts to vitamin A in the body. Vitamin A is integral for maintaining healthy vision. Some research shows that it helps protect night blindness. Spaghetti squash also contains lutein and zeaxanthin, two antioxidants that protect the eyes from sun damage and oxidative stress. The vitamin C in spaghetti squash also works to reduce the risk of cataracts and age-related macular degeneration. 

May Boost Metabolism

Vegetables can help boost your metabolism, and spaghetti squash is no exception. Nutritionists attribute this ability to the high B-vitamin content, specifically vitamin B6. B vitamins help convert food into energy, which aids the metabolism of fats, carbohydrates, and proteins. Additionally, the rich fiber content helps regulate blood sugar, which also promotes a steady supply of energy throughout the day. 

May Reduce The Risk Of Chronic Diseases

As discussed in this article, spaghetti squash contains myriad antioxidant compounds, including vitamin C and carotenoids. These antioxidants work to fight oxidative stress and aid inflammation reduction. The fiber helps to lower cholesterol and regulate blood pressure, while potassium works to maintain healthy blood pressure. All of these things help to keep chronic diseases at bay, especially inflammation-related conditions like heart disease, diabetes, and certain types of cancer.

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Squash thrive in two seasons: summer and winter. Unlike winter squash, which you can harvest and store for many months, summer squash are fruits eaten when they are still immature. Some summer squash that you know include zucchini, pattypan, or yellow squash. Although you may know how to cook a zucchini, there are many summer squash varieties that get left by the wayside. 

Perhaps you don’t know how to use or cook with summer squash, so you avoid them. Some look strange and intimidating, even. You are missing out on some serious nutritional benefits! That’s why this article is a crash course on summer squash and how they benefit your health. 

Chayote

This pear-shaped, light green summer squash exhibits a cucumber-like flavor and crisp texture. You can cook it or enjoy it raw, and it is a popular ingredient in Mexican and South American dishes, including stews, soups, and salads. Chayote is edible, but make sure to remove the rubbery peel before you consume it, as that makes it much easier to chew and enjoy. Chayote contains a lot of vitamin C, vitamin B6, copper, zinc, and fiber. Plus, one cup of cooked chayote only contains 38 calories!

Luffa

Luffa, or loofa, is the sponge gourd and member of the squash family Cucurbitaceae. You can eat these plants as long as you harvest them at the young stage. Mature luffas become very fibrous and have a rough texture when dried. That’s why they are used as alternative scrubbing sponges. They have a mild flavor, similar to zucchini and cucumber, and you can enjoy them similarly. One cup of raw luffa contains just 19 calories and fulfills 13% of your recommended daily intake (RDI) of vitamin C. Vitamin C offers great antioxidant properties and is necessary for collagen synthesis and immune function. 

Kousa

This pale-colored squash is commonly found in Middle Eastern cuisine during the summer. Some people call it Lebanese squash or gray zucchini. It has a mildly nutty, slightly sweet flavor that works well with savory dishes, such as soups and stir-fries. Unfortunately, nutritional information on this squash is limited, but it is likely similar to that of zucchini, which is next up on the list. 

Zucchini

Zucchini, although it is available year-round, is potentially the most popular and well-known summer squash. It has a mild, slightly sweet flavor profile and tender center. You can enjoy it raw, roasted, grilled, baked, steamed, or sautéed. Although it is low in calories, it offers lots of nutrients, including potassium, vitamin A, vitamin C, and a lot of antioxidant compounds, including lutein. Studies confirm that lutein-rich foods can help benefit eye health because lutein protects the eyes from damage that leads to age-related macular degeneration, among other eye diseases. 

Pattypan Squash

This small, unique-looking squash looks like a little saucer with scalloped edges. Although pattypan comes in several colors, it tastes the best when it is primarily yellow. The flavor is slightly sweeter than zucchini, and that sweetness really comes out when you roast it. Pattypan squash is a rich source of protective plant compounds, including benzoic acid. One study compared the antioxidant activity of five different squash, including zucchini and pumpkin. Pattypan squash exhibited the highest antioxidant potential out of all the squash varieties. Researchers attributed this to the high content of benzoic acid and its derivatives, all of which have strong cellular protective properties. 

Tromboncino 

Tromboncino, or zucchetto, is a beautiful summer squash native to Italy. It is only enjoyed during the summer months, but it belongs to the same family as butternut squash and other winter squash. You can let tromboncino mature on the vine and store it as you would a winter squash. That said, it is common to enjoy this when the fruit is young, which is why it falls into the summer squash category. In its young stage, tromboncino exhibits a sweet and nutty flavor with a texture that is slightly denser than zucchini. It is delicious regardless of when you eat this squash. 

Crookneck Squash

This yellow squash has a curved or crooked neck, hence the name. The skin, much like that of zucchini, is thin and edible, as is the soft flesh. You can enjoy crookneck squash in stir-fries, roasted vegetable medleys, or spiralized as noodles. Just like other squash varieties on this list, crookneck squash is low in calories. It also provides a lot of vitamin C, potassium, folate, and fiber. It also contains zeaxanthin, lutein, beta-carotene, and other carotenoids.

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If you are looking for a few healthy options to have as side dishes at your Thanksgiving feast, welcome to your one stop shop. Not only are these recipes much lighter than traditional Thanksgiving sides, but they are also sure to impress your dinner crowd. We are all about easy, healthy, and foolproof recipes! There is no need to complicate things on a day that is bound to have a little bit of stress.

A perfectly golden, roasted turkey is typically the star of the show at the Thanksgiving table. The truth is, though, having a great assortment of side dishes can make or break your big meal. The best side dishes even outshine the turkey, provided they have the right amount of flavor! That is why executing your textures, flavors, and colors is paramount for the best Thanksgiving side dishes.

In this article, we will not provide mainstays like mashed potatoes or roasted Brussels sprouts. You probably have recipes for those items, or you already have your preference on how to make them. Instead, we want to lighten what is a classically heavy meal and provide you with vegetable-forward dishes that offer lots of nutrition, and even more flavor. Even though they may be root vegetable or squash dishes, they are still much lighter than fattening sides you usually see at the table.

Rainbow Roasted Carrots With Maple Tahini Sauce

What a great side dish for the upcoming holiday feast! These roasted rainbow carrots with maple tahini dressing boast big time flavors! Don’t forget the freshly chopped parsley and pomegranate arils for extra flavor and flair.

Click here to make the recipe. 

Baked Butternut Squash Fries

Crispy on the outside and sweet and soft on the inside, baked butternut squash fries are a great low-carb, healthy side dish to bring for Thanksgiving. Don’t forget to make the lemon garlic dipping sauce that accompanies the fries!

Click here to make the recipe. 

Herb-Roasted Acorn Squash

We don’t want to sound overconfident, but this is a near perfect recipe. Roasted to perfection, you just can’t get enough of this squash, which goes above and beyond the typical combination of butter and brown sugar. This recipe takes an herbaceous turn to play off the squash’s inherent sweetness.

Click here to make the recipe. 

Sautéed Garlic Green Beans

Get ready to experience green beans like you’ve never experienced them before. Perfectly blistered with an amazing garlicky punch, these green beans are far from that creamy, fattening casserole that grandma makes. Full of flavor and easy to digest!

Click here to make the recipe. 

Baked Parsnip Fries

Paleo, Whole30, and nightshade-free, these baked parsnip fries are the perfect side dish for your Thanksgiving spread. If you feel like going the extra mile, consider making your own ketchup or dipping sauce from scratch to pair with the fries. 

Click here to make the recipe. 

Holiday Honeycrisp Salad

It’s rare that a salad makes it to the Thanksgiving spread, but let’s change that this year. Gorgeous, refreshing, crispy, zesty, and slightly sweet, this holiday Honeycrisp salad will go great at your big holiday feast, or even a regular weeknight dinner.

Click here to make the recipe. 

Mashed Butternut Squash

You’ve never seen a butternut squash recipe like this one! This mashed butternut squash is creamy, comforting, and exhibits subtly sweet and earthy flavors. This is an excellent last-minute dish because it requires very little cooking effort on your part. Just have a sharp knife and be careful when cutting the butternut squash in half.

Click here to make the recipe.

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Everyone loves fries, not matter if they are shoestring, crinkle cut, waffle-shaped, or thick cut. Fries from fast food establishments, however, are typically fried in unhealthy oils and then overly salted. If you want to enjoy fries and get more nutrients out of this classic side dish, you need a recipe like this one. You can easily transform the butternut squash into fries! Baked butternut fries are paleo-friendly, vegan, gluten-free, and wonderfully crisp on the outside and pillowy on the inside.

Similar to sweet potato fries, butternut fries are inherently sweeter than your standard potato. To balance that sweetness, add savory spices and seasonings. Butternut squash and thyme are a classic pairing, and you cannot forget the sea salt, paprika, black pepper, and garlic powder. Butternut squash contains a lot of fiber and is much lower in calories than potatoes. Plus, they offer lots of vitamin A, vitamin C, and magnesium. As long as you don’t burn the fries to a crisp, you’l be able to reap their health benefits.

Now, to ensure an optimal crispy exterior, you dust the butternut fries with corn starch. Let them sit in the corn starch for about 10 minutes and then shake off excess before seasoning. Once you season the fries, scatter them across a baking sheet, drizzle with olive oil, toss to coat, and then bake in the oven. You have to keep an eye on the fries to ensure that they cook evenly. Ideally, flip halfway through and then you can broil them for about five minutes at the end to crisp them up. Best served with a lemon garlic sauce (click here for recipe).

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It’s that time of year when winter squash varieties appear at farmers’ markets or on grocery store shelves. Squash fall into two categories: winter and summer. The category they fall into depends on whether they’re harvested and consumed when they are immature or fully developed. Winter squash varieties include butternut, acorn, kabocha, and Delicata, to name a few. 

When mature, winter squash have a hard exterior (rind) that protects them from the elements, such as frost, snow, wind, and rain. That is why they are ideal for long-term storage. The squash you acquire will dictate the type of dish you can make with it. Some squash varieties, such as spaghetti squash, can be the star of the show, while others work for appetizers or sides. Continue reading to learn about some excellent winter squash that exhibit impressive health properties. 

Spaghetti Squash

Trying to avoid pasta? Spaghetti squash is a great alternative that offers much more nutrients than packaged pasta. When you cook spaghetti squash, the flesh takes on a stringy texture, which resembles noodles. It is much lower in carbs than other squash in this list, providing just 29.9 grams of carbs per cup. Additionally, spaghetti squash offers B vitamins, vitamin C, manganese, and fiber, but is lower in nutrients when compared to butternut or acorn squash varieties. 

Kabocha Squash

The kabocha squash, or Japanese pumpkin, has a dark green exterior and bright orange flesh that is surprisingly sweet. You can roast, steam, or boil kabocha squash and add it to stews, soups, baked goods, and even salads. Because of its inherent sweetness, kabocha squash is a common ingredient in sweet dishes like pies and cakes. Nothing beats a savory kabocha squash winter soup, though! Kabocha squash exhibits impressive antioxidant activity, being high in vitamins A and C. It is also a great source of potassium, calcium, beta-carotene, and fiber.

Blue Hubbard Squash

Quite an interesting name for a squash, don’t you think? This unique winter squash has a beautiful bluish-green rind and sweet, yellow flesh that is rich in fiber, potassium, vitamins A and C, and other nutrients. One cup of this squash provides 10 grams of fiber, which satisfies 35% of the recommended daily intake (RDI) of fiber. Eating more fiber helps promote digestive health, regulating bowel movements and fueling the growth of beneficial gut bacteria. 

Acorn Squash

The acorn squash belongs to the same plant family as zucchini, pumpkins, and butternut squash. Shaped like an acorn, this squash can vary in color, with the exterior ranging from white to dark green. The flesh is yellow-orange and offers a slightly sweet yet nutty flavor, making it great for fall and winter dishes. Acorn squash is a great source of anti-inflammatory and antioxidant compounds, including alpha-carotene, beta-carotene, and zeaxanthin, all of which work to fight oxidative stress. Finally, acorn squash is rich in vitamins A and C, some B vitamins, potassium, and magnesium. 

Delicata Squash

The Delicata squash isn’t quite as popular as acorn or butternut squash, but it does have a naturally sweet flavor. The flavor is very similar to that of the pie pumpkin, but it has a thin, tender skin, making it easy to peel. It is low in calories and rich in potassium, making it a great food for people who aim to control blood pressure. One cup of Delicata squash provides 13% of the RDI of potassium. Delicata squash is also highly versatile and a great source of complex carbohydrates. 

Butternut Squash

Butternut squash is one of the most popular types of winter squash, exhibiting a sweet, nutty flavor. Packed with fiber, vitamins, minerals, and protective plant compounds, butternut squash needs to be on your fall and winter grocery list. One cup of cooked butternut squash provides 100% of the RDI of vitamin A, and over 30% of the RDI of vitamin C. Both of these vitamins act as antioxidants, working to neutralize free radicals in the body. That process helps protect cells against damage that may potentially cause disease. In addition to the vitamins A and C, butternut squash contains potassium, manganese, magnesium, and plant pigments. 

Red Kuri Squash

This type of Hubbard winter squash is quite striking and has an interesting tear-drop shape with a vibrant reddish-orange exterior. The flesh is highly sweet and packs a serious nutritional punch, offering lots of vitamins A and C, and minerals like potassium. The skin becomes very tender and edible when you thoroughly cook this squash, making it very easy to handle. It is a common ornamental squash for common decor, but don’t forget that you can eat it too!

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It’s rare to enjoy a soup that fills you up. This vegan kabocha squash soup has a luxuriously creamy texture that keeps you coming back, spoonful after spoonful. It truly ticks all the boxes, and the best part (besides the addictive flavor) is that it comes together in just 30 minutes. Just keep in mind that cutting the kabocha squash will prove challenging and we suggest you sharpen your knife and proceed with caution.

Peeling and chopping a kabocha squash, or similar squash for that matter, is a challenge in and of itself. If you prefer not to handle that labor intensive process, you may be able to find pre-cut pumpkin or some squash variety at your local grocery store. Kabocha squash has a thick skin that you cannot peel with a regular peeler, so you have to cut it off with your knife. It looks like a smaller green pumpkin that tastes a little sweeter than butternut squash. That’s why it is the perfect squash to balance out the intensity from the cayenne pepper and ginger.

One of the cooler aspects of kabocha squash is that it has a lower glycemic load than sweet potato and pumpkin, so it won’t spike your blood sugar. It is a rich source of beta-carotene, which is a precursor to vitamin A, a nutrient that benefits the skin, eyes, immune system, and more. Finally, kabocha squash provides lots of vitamin C and small amounts of calcium, B-vitamins, potassium, iron, and magnesium. That means this soup is both highly delicious and nutritious. You won’t regret making it!

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Is there anything better than a warm bowl of comforting soup during a crisp autumn evening? A relaxing massage on a tropical beach might rival the bowl of soup, but just imagine that it isn’t for the sake of our argument. The ingredients in that bowl of soup, though, can either benefit or harm your health. Fortunately for you, the soups in this article are made from whole food ingredients and free of preservatives, excess sodium, added flavors, and unhealthy fats. 

There are many different soups, yet people tend to stick to a few classics: chicken noodle, tomato, or minestrone. If you purchase these soups in their canned form, chances are they are riddled with sodium, saturated fat, and processed ingredients. If you tend to enjoy soup when you are sick, you don’t want to put harmful ingredients in the body. In order to recover more quickly, the body requires nutritious foods that contain essential vitamins and minerals. The antioxidants in vegetables can help fight inflammation and get you on the mend more quickly than a can of beef stew.

Now, you do not have to fall ill in order to enjoy a bowl of soup. Comfort your soul on a crisp fall evening with one of the following soup recipes. If you make one of these soups, drop a comment and let us know how you liked it!

Creamy Celeriac Soup

This soup has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming fall soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic.

Click here to make the soup.

Roasted Root Vegetable Soup

Warm, comforting, and very filling, this roasted root vegetable soup includes root veggies like squash, carrots, and potatoes, and onion. Although we have a list of ingredients, you can take a little creative liberty with your root veggies.

Click here to make the soup.

Zucchini Potato Soup

An easy, velvety zucchini potato soup that is perfect for the chilly days of fall and winter. It makes for a great non-dairy, filling dinner!

Click here to make the soup.

Slow Cooker Butternut Squash Soup

Winter squash? Didn’t fall just start? You are not wrong but winter squash refers to squash that are harvested during the fall. And this soup uses one of the most notable squash of the season: the butternut squash. It’s easy to prepare, cozy, and has incredible depth of flavor.

Click here to make the soup. 

Tomato Lentil Soup

Get ready to feast on this culinary creation. This dairy-free, creamy tomato lentil soup is incredibly satisfying and packed with protein. It’s very adaptable, so you can put a little creative culinary spin on the recipe if the inspiration strikes.

Click here to make the soup. 

Roasted Carrot Soup

Slurping a hot soup on a chilly fall evening somehow puts an end to the chaos of the world and allows you to focus on enjoying deliciousness. Give your body and soul a comforting hug with every spoonful of this roasted carrot soup.

Click here to make the soup.

Vegan Tomato Basil Soup

Made with simple ingredients that yield a rich soup with serious depth of flavor, this vegan tomato soup may contend with the best of the best. 

Click here to make the soup.

Simply Vegan Tasty Tortilla Soup

When you see a bowl of tortilla soup, the natural response is to devour it. Even though there is some prep work for this vegan tortilla soup, don’t be afraid! Add everything to a pot and let the flavors intensify!

Click here to make the soup.

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