Fall in Love with Flavor: How to Enjoy Autumn Favorites with the 2211 EAT Plan

Emily Dahl
Oct 30
3 min read

Written by Emily Dahl, Eat Move Groove Intern

Edited by Susie Kundrat, MS, RDN, LDN

The air is crisp, the kitchen is calling, and fall flavors are in abundance -- like pumpkin, apple, cinnamon, cloves, and more! We often pair these flavors with comfort and familiarity during the changing seasons, but you may wonder: Do they fit into the 2211 EAT Plan? Of course! Here are a few ways to enjoy these fall flavors while embracing Susie’s 2211 EAT Plan from Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness.

#1 - Pumpkin pie

Pumpkin boasts a myriad of health benefits. You can tell by its vibrant orange color (from the antioxidant beta-carotene) that it's high in nutrients that are good for your immune system. Pumpkin pie, a classic favorite fall treat, fits in as a fruit in the 2211 EAT Plan. Of course, it's also a LOVE food, and one of the highest-nutrient desserts you can eat!

Nutrition Boost: You can make the crust with whole wheat flour to add more fiber!

#2 - Caramel Apples

Caramel apples are a delicious snack or dessert to enjoy with the 2211 EAT Plan. Dip your apple slices in a Tablespoon or two of caramel sauce. That way, you go easy on the sugar and enjoy the sweet caramel flavor with every bite. You can also opt for this easy caramel sauce made from dates or maple syrup from Plant Based Folk that adds more fiber and flavor!

Nutrition Boost: Try dipping your caramel apples into chopped peanuts to bump up the protein, healthy fats, and add an extra crunch!

#3 - Chili

A classic fall meal that reminds me of football on a cozy weekend night, chili fits right into the 2211 EAT plan. Chili is chock-full of veggies, healthy fats like olive oil, and animal-based proteins like lean ground beef, pork, or turkey (or veggie crumbles). You can add extra veggies like chopped greens, eggplant, peppers, and mushrooms, too.

Nutrition Boost: Add frozen squash for a fall flavor boost!

#4 - Apple and Pear Crisp

Another way to enjoy fall produce is by making an Apple and Pear Crisp. Load your baking dish with sliced apples and pears as your base and use your personal creativity to add whole grain oats, pecans, ground flax seeds, and even chia seeds to boost nutrition! You can sweeten it with pure maple syrup and even swap in whole wheat flour for white flour. While you're at it, be generous with fall spices like cinnamon, nutmeg, cloves, or ginger. Enjoy this fruit-forward treat with a scoop of ice cream.

Nutrition Boost: Swap out the ice cream for a dollop of vanilla Greek yogurt for more protein!

#5 - Pumpkin Spice Latte

For a warm (or iced) high-protein drink, how about enjoying a Pumpkin Spice Latte as a mid-afternoon snack? This classic fall treat is the perfect LOVE food, as it warms the body and the soul, and adds a dose of protein, Vitamin D, and calcium to your day! Find your favorite coffee shop and savor this spicy treat!

Savor the Season this Fall

With fall in full swing, opt for seasonal produce like apples, pears, pumpkins, and squash, and enjoy your favorite spice-filled fall treats this time of year, too. It's easy to fit fall foods into the 2211 EAT Plan and soak in classic autumn flavors. Savor the season!