When the temperatures drop, the nutrition gets denser. The tastiest seasonal fruits and veggies found in the fall are naturally some of the most concentrated sources of beta-carotene, vitamin C, and polyphenols. These compounds have been linked to a better immune system, better gut function, and sustained energy.

It doesn't stop there... autumn’s real charm is how the healthy side blurs with the indulgent. This means that those comforting meals are also something you can also feel good about.

In-season advantages: When produce is at its peak ripeness, it's generally more flavorful and better priced than when not in season, helping healthy habits become lasting.

Carotenoids → vitamin A: These orange-hued heroes (pumpkin, sweet potato, and many winter squashes) are packed with beta-carotene that your body turns into vitamin A to help support the immune system and eyes.

Fiber + polyphenols: Apples provide soluble fiber (in the form of pectin) and polyphenols; cranberries also supply proanthocyanidins (PACs) that help support urinary tract health—best considered a preventive measure rather than treatment.

Pumpkin (and Pumpkin Seeds): Immunity, Eyesight, Skin

Why it’s a standout: Naturally low in sugar, high in fiber, and loaded with beta-carotene (a precursor of vitamin A). Pumpkin seeds contribute magnesium and healthy fats.

How to use: Roast cubes for salads and bowls, blend into soups, or stir purée into smoothies.

[Recipe] Creamy Pumpkin Protein Latte
Heat unsweetened almond milk with pumpkin puree and cinnamon; stir in vanilla and 1 scoop PlantFusion Complete Protein until smooth.

Apples: Heart + Gut Support

Why it’s a standout: Apples (with peel) provide soluble fiber (pectin) and polyphenols like quercetin, which are linked to cardiometabolic and gut health. Eaten whole, they have a modest glycemic effect.

How to eat: Leave the peel; combine with protein for a slower-burning energy boost.

[Snack] Apple Slices + Protein “Caramel” Dip
Mix together dairy-free Greek-style yogurt with ½ scoop PlantFusion Complete Protein, almond butter, cinnamon, and a touch of maple.

Sweet Potatoes: Energy, Antioxidants, Potassium

Why it’s a standout: A versatile staple rich in beta-carotene, vitamin C, potassium, and fiber. If you’re monitoring glycemic load, watch your portion size.

How to use: Roast wedges with olive oil and rosemary; mash into pancakes; fold into grain bowls.

[Recipe] Maple Tahini Sweet Potato Bowl
Toss warm roasted cubes with tahini, lemon, and maple; finish with roasted pumpkin seeds.

Cranberries: UTI Prevention (Not Treatment)

Why it’s a standout: Proanthocyanidins (PACs) may help prevent certain bacteria from adhering in the urinary tract. This is prevention-focused support, not treatment.

How to use: Choose 100% cranberry juice (no added sugar) or unsweetened dried cranberries in moderation.

[Smoothie] Cranberry-Citrus Immunity Blend
Blend frozen cranberries, orange, fresh ginger, water/ice, and 1 scoop PlantFusion Organic Protein.

Winter Squash (Butternut, Acorn, Kabocha): Eye + Immune Health

Why it’s a standout: Rich in vitamins A, C, and B6 plus fiber and potassium to support immunity, digestion, and eye health.

How to use: Roast, blend into creamy soups, or cube into salads and bowls.

[Recipe] Roasted Butternut with Sage & Walnuts
Roast seasoned cubes at 425°F until caramelized; top with chopped sage and walnuts.

Pears: Fiber + Prebiotics

Why it’s a standout: Pears are high in soluble fiber and contain prebiotic compounds that help feed beneficial gut bacteria—supporting digestion and regularity.

How to use: Slice raw for salads, bake into crisps, or blend into smoothies for natural sweetness.

[Snack] Pear & Protein Overnight Oats
Combine rolled oats, chopped pear, almond milk, cinnamon, and 1 scoop PlantFusion Complete Protein. Refrigerate overnight and enjoy in the morning.

Beets: Circulation + Stamina

Why it’s a standout: Beets contain dietary nitrates that convert to nitric oxide in the body, which supports blood flow, circulation, and endurance. They’re also rich in folate and antioxidants.

How to use: Roast wedges, shave raw into salads, or add cooked beets to smoothies.

[Smoothie] Beet-Berry Energizer
Blend roasted beet cubes with frozen mixed berries, almond milk, lemon juice, and 1 scoop PlantFusion Organic Fermented Beet Powder

Brussels Sprouts: Vitamin C + K

Why it’s a standout: These cruciferous vegetables contain vitamin C (immune support) and vitamin K (bone and blood clotting). They’re also a source of fiber and antioxidant glucosinolates.

How to use: Halve and roast until crispy, shave raw into salads, or sauté with garlic and olive oil.

[Recipe] Roasted Brussels with Balsamic Glaze
Roast halved sprouts with olive oil and sea salt until caramelized; finish with a drizzle of balsamic reduction.

You don’t always need fresh produce to get the benefits. Choosing wisely between fresh, frozen, or canned can save time, money, and waste—while still delivering the nutrition you’re after. Here’s how to shop smart for fall superfoods:

• Pumpkin: Use canned purée with no added sugar if fresh isn’t available.

• Cranberries: Frozen is your best option outside of peak season.

• Winter Squash: Choose squash that feel heavy for their size, with firm flesh and undamaged skin.

• Apples: Keep the skin on to retain fiber and polyphenols; store in a cool, dry place.

• Pears: Buy when firm but not rock-hard; let ripen at room temperature before refrigerating.

• Sweet Potatoes: Look for smooth, firm tubers with no soft spots; store in a cool, dark space (not the fridge).

• Beets: Select firm bulbs with vibrant greens if attached. Vacuum-packed, pre-cooked beets are a great time saver.

• Brussels Sprouts: Choose tightly packed, bright-green sprouts; frozen is a solid backup for roasting.