8 Healthy Fall Recipes for Inflammation: Delicious Dishes to Help You Heal
- Brian Cassel
- Oct 22, 2024
- 9 min read
Fall is the perfect time to enjoy hearty meals that not only taste great but also support your body in staying healthy. As the weather cools and the leaves change, it’s important to think about how what we eat affects our joints and overall well-being. To help you enjoy the season and keep inflammation at bay, we’ve put together a list of fall-themed recipes that use seasonal ingredients, all designed to fight inflammation. Whether you’re a beginner in the kitchen or ready to tackle something a bit more complex, we’ve got options for everyone. Plus, there’s even a dessert—because what’s fall without a little sweetness?
Easy Recipes Fall-Themed Recipes
Quick and simple, these dishes are great for when you want a healthy meal without spending too much time in the kitchen.
Sweet Potato & Avocado Toast
Preparation time: 30 minutes
Nutritional Information (Per Serving)
220 calories
6g protein
26g carbs
7g fiber
12g fat
Ingredients
1 large sweet potato
1 avocado
1 tbsp hemp seeds
Salt and pepper, to taste
Olive oil for roasting
Cooking Instructions
Preheat your oven to 400°F (200°C).
Slice the sweet potato lengthwise into ¼-inch thick pieces. Lightly brush both sides with olive oil and place on a baking sheet.
Roast for 20-25 minutes, flipping halfway through, until soft and slightly crispy on the edges.
While the sweet potato slices are roasting, mash the avocado in a bowl and season with salt and pepper.
Once the sweet potato slices are done, let them cool slightly. Spread the mashed avocado on top, sprinkle with hemp seeds, and enjoy!
Required Dishware
Baking sheet
Small bowl for mashing avocado
Fork for spreading
This twist on traditional avocado toast swaps out bread for roasted sweet potato slices, adding a natural sweetness to the base. The creamy avocado spread balances the sweetness with its rich, buttery texture, while hemp seeds give it a nutty crunch. Each bite brings together a delightful blend of soft and crisp textures, with a hint of earthiness from the hemp seeds. This dish is perfect for a light snack or breakfast.
Why it’s good for inflammation:
Sweet potatoes are packed with beta-carotene, a powerful antioxidant that fights inflammation.
Avocados are full of healthy fats that reduce inflammation, especially in the joints.
Ginger Carrot Smoothie
Preparation time: 5 minutes
Nutritional Information (Per Serving)
150 calories
2g protein
32g carbs
4g fiber
0g fat
Ingredients
2 medium carrots, peeled and chopped
1-inch piece fresh ginger, peeled
1 banana
1/2 tsp cinnamon
1 cup almond milk
Ice cubes (optional)
Cooking Instructions
Wash all fresh produce.
Place all ingredients into a blender.
Blend on high until smooth. If you prefer a colder smoothie, add a few ice cubes before blending.
Pour into a glass and serve immediately.
Required Dishware
Blender
Glass for serving
This smoothie offers a spicy zing from fresh ginger, balanced by the natural sweetness of carrots and banana. It’s refreshing, creamy, and spiced with cinnamon for a warm, fall-inspired touch. The ginger leaves a subtle tingle on the palate, while the carrots provide a smooth, earthy base. The blend of flavors makes it an energizing drink that’s ideal for breakfast or as a midday refresher.
Why it’s good for inflammation:
Ginger has been used for centuries to reduce inflammation, particularly in joints.
Carrots are rich in beta-carotene and antioxidants, which help lower inflammation.
Apple Cinnamon Overnight Oats
Preparation time: 5 minutes (plus overnight soaking)
Nutritional Information (Per Serving)
210 calories
6g protein
34g carbs
7g fiber
7g fat
Ingredients
1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup diced apple
1 tbsp chia seeds
1/2 tsp cinnamon
1 tsp maple syrup (optional)
Cooking Instructions
In a jar or bowl, combine the oats, almond milk, chia seeds, diced apple, and cinnamon. Stir well to combine.
Cover and refrigerate overnight (or for at least 4 hours).
In the morning, give it a good stir and add more almond milk if needed.
Optionally, drizzle with maple syrup for extra sweetness before serving.
Required Dishware
Jar or bowl for mixing and storing
Spoon for stirring
A perfect grab-and-go breakfast, this dish combines the warming spice of cinnamon with the crisp, sweet flavor of apples. The oats absorb the almond milk overnight, creating a creamy texture, while the chia seeds give it a slight thickness. The tender apples add a juicy bite to this wholesome, filling breakfast. It’s lightly sweetened with optional maple syrup, making it a delicious and balanced way to start your day.
Why it’s good for inflammation:
Oats are great for gut health, which in turn helps reduce inflammation.
Chia seeds are loaded with omega-3s, known for fighting inflammation.
Cinnamon and apples both contain antioxidants that help reduce inflammation in the body.
More Complex Fall recipes for inflammation
These dishes take a bit more effort but are still manageable for most home cooks. Perfect for a weekend dinner or when you have some time to spare.
Spaghetti Squash with Sage & Brown Butter
Preparation time: 45 minutes
Nutritional Information (Per Serving)
250 calories
3g protein
12g carbs
4g fiber
20g fat
Ingredients
1 medium spaghetti squash
2 tbsp butter
6-8 fresh sage leaves
Salt and pepper, to taste
Cooking Instructions
Preheat your oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle with olive oil, season with salt and pepper, and place face down on a baking sheet.
Roast for 35-40 minutes until the squash is tender.
While the squash is roasting, heat the butter in a small pan over medium heat. Add the sage leaves and cook until the butter turns golden brown and the sage leaves are crispy.
Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands.
Drizzle the brown butter and crispy sage over the spaghetti squash, season with more salt and pepper if needed, and serve.
With a nutty, rich brown butter sauce and crispy sage leaves, this dish takes the naturally mild flavor of spaghetti squash and elevates it into something truly special. The tender squash strands mimic pasta but with a slightly sweet undertone, perfectly balanced by the toasty, caramelized butter. Crispy sage adds an aromatic touch with hints of earthiness and herbal notes. It’s simple yet packed with deep, comforting flavors, ideal for a light lunch or side dish.
Why it’s good for inflammation:
Spaghetti squash is rich in vitamins A and C, both antioxidants that reduce inflammation.
Sage contains rosmarinic acid, a compound known for its anti-inflammatory effects.
Roasted Beet & Arugula Salad with Feta
Preparation time: 45 minutes
Nutritional Information (Per Serving)
220 calories
7g protein
22g carbs
5g fiber
14g fat
Ingredients
4 medium beets, peeled and quartered
2 cups fresh arugula
1/4 cup crumbled feta
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper, to taste
Cooking Instructions
Preheat your oven to 400°F (200°C).
Toss the beets with 1 tablespoon of olive oil, season with salt and pepper, and roast on a baking sheet for 35-40 minutes, or until tender.
Once the beets are cool, toss them with the arugula, crumbled feta, remaining olive oil, and lemon juice.
Season with salt and pepper to taste and serve.
This salad combines the earthy, slightly sweet flavor of roasted beets with the peppery bite of fresh arugula. The creamy, tangy feta adds richness, while the bright lemon vinaigrette cuts through with a burst of acidity. Every bite offers a refreshing combination of flavors and textures, from the tender beets to the crisp arugula and crumbly feta. It’s light but satisfying, making it a great option for a fall lunch or side dish.
Why it’s good for inflammation:
Beets are rich in betalains, compounds with anti-inflammatory properties.
Arugula is a cruciferous vegetable that can help reduce inflammation throughout the body.
Coconut Curry Lentil Stew
Preparation time: 30 minutes
Nutritional Information (Per Serving)
350 calories
14g protein
50g carbs
10g fiber
10g fat
Ingredients
1 cup red lentils
1 can (14 oz) coconut milk
1 onion, chopped
2 garlic cloves, minced
1 tbsp fresh ginger, minced
1 tsp turmeric
1 tsp cumin
1 tsp coriander
4 cups vegetable broth
Salt and pepper, to taste
Cooking Instructions
In a large pot, heat some oil over medium heat. Add the chopped onion and sauté for 5 minutes until soft.
Add the garlic, ginger, turmeric, cumin, and coriander. Cook for another 2 minutes until fragrant.
Stir in the red lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce to a simmer.
Simmer for 20-25 minutes, stirring occasionally, until the lentils are soft and the stew has thickened.
Season with salt and pepper to taste and serve warm.
A warm, hearty stew with red lentils, coconut milk, and spices like turmeric, cumin, and coriander. It’s filling, flavorful, and satisfying.
Why it’s good for inflammation:
Lentils are rich in fiber and protein, both important for reducing inflammation.
Turmeric contains curcumin, a potent anti-inflammatory compound that supports joint health.
Difficult Recipes
These dishes require more skill and time, but the flavors and nutritional benefits make it all worth it!
Pumpkin & Black Bean Enchiladas with Cashew Cream
Preparation time: 1 Hour
Nutritional Information (Per Serving)
400 calories
16g protein
48g carbs
8g fiber
18g fat
Ingredients
1 small pumpkin, peeled and cubed
1 can black beans, drained and rinsed
8 small tortillas
1/2 cup salsa
1 cup cashews, soaked overnight
1/2 cup water
1 tbsp nutritional yeast
1 tsp cumin
Salt and pepper, to taste
Cooking Instructions
Preheat your oven to 375°F (190°C).
Roast the cubed pumpkin on a baking sheet with olive oil, salt, and pepper for 25-30 minutes until tender.
In a blender, combine the soaked cashews, water, nutritional yeast, cumin, salt, and pepper. Blend until smooth to make the cashew cream.
In a large bowl, mix the roasted pumpkin with the black beans.
Fill each tortilla with the pumpkin and black bean mixture, then roll them up and place them seam-side down in a baking dish.
Pour the salsa over the enchiladas and bake for 20 minutes.
Drizzle with cashew cream before serving.
These enchiladas combine the soft, sweet flavor of roasted pumpkin with the heartiness of black beans. The tortillas are wrapped around the filling, then topped with tangy salsa and creamy cashew sauce. The cashew cream adds a rich, velvety texture and slightly nutty flavor, balancing the earthy beans and naturally sweet pumpkin. Every bite is warm, comforting, and packed with autumn-inspired flavors.
Why it’s good for inflammation:
Pumpkin is rich in beta-carotene, an antioxidant that helps reduce inflammation.
Cashews provide healthy fats and magnesium, which support your body’s ability to reduce inflammation.
Stuffed Acorn Squash with Quinoa & Pomegranate
Preparation time: 1 Hour
Nutritional Information (Per Serving)
360 calories
10g protein
50g carbs
9g fiber
14g fat
Ingredients
2 medium acorn squashes, halved and seeds removed
1 cup cooked quinoa
1/4 cup walnuts, chopped
1/4 cup pomegranate seeds
1 tbsp olive oil
Salt and pepper, to taste
Cooking Instructions
Preheat your oven to 400°F (200°C).
Drizzle the acorn squash halves with olive oil, season with salt and pepper, and roast face down on a baking sheet for 30-40 minutes, or until tender.
While the squash is roasting, mix the cooked quinoa with walnuts and pomegranate seeds. Season with salt and pepper.
Once the squash is done, fill each half with the quinoa mixture.
Serve as a beautiful main dish or side.
This dish combines the delicate sweetness of roasted acorn squash with the vibrant crunch of pomegranate seeds and the nuttiness of quinoa. The walnuts add extra texture, while the filling is light yet satisfying. The sweetness of the squash contrasts beautifully with the tartness of the pomegranate and the earthy, rich flavors of the quinoa and walnuts. It’s a showstopper for dinner, both in taste and presentation.
Why it’s good for inflammation:
Acorn squash is loaded with fiber and antioxidants that help calm inflammation.
Pomegranates are rich in polyphenols, which reduce inflammatory markers in the body.
Pumpkin-Spiced Chia Pudding
Preparation time: 5 minutes (plus 2 hours chilling)
(Dessert Option)
Nutritional Information (Per Serving)
180 calories
5g protein
22g carbs
10g fiber
8g fat
Ingredients
1/2 cup chia seeds
1 cup almond milk
1/2 cup pumpkin puree
1 tsp cinnamon
1/4 tsp nutmeg
1 tbsp maple syrup (optional)
Cooking Instructions
In a medium-sized bowl, whisk together the chia seeds, almond milk, pumpkin puree, cinnamon, nutmeg, and maple syrup.
Let the mixture sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 2 hours, or until the pudding thickens.
Once thickened, stir again and serve with a sprinkle of cinnamon on top.
This chia pudding is creamy with a subtle sweetness from the pumpkin and maple syrup. The chia seeds give it a slightly crunchy, yet smooth texture that’s almost like a thick, indulgent custard. Spices like cinnamon and nutmeg add a warm, comforting flavor reminiscent of pumpkin pie. It’s a guilt-free dessert that’s light yet packed with the cozy flavors of fall.
Why it’s good for inflammation:
Chia seeds are high in omega-3 fatty acids, which help reduce inflammation.
Pumpkin is full of antioxidants like beta-carotene, which lower inflammation.
Cinnamon and nutmeg not only add flavor but also provide anti-inflammatory benefits.
From easy breakfasts to more advanced dishes, these recipes are designed to help reduce inflammation while celebrating the cozy flavors of fall. Here at Doylestown Sports Medicine Center, we believe good nutrition plays a key role in your overall health, especially when managing inflammation. Try these recipes and let us know how they turn out!
Need more tips on managing inflammation? Feel free to give us a call—we’re here to help you feel your best all season long!
