If you associate fall with root vegetables, you are already ahead of the curve. Parsnips, butternut squash, yams, rutabaga, turnips, acorn squash, and more are common to use during the fall. You can incorporate these ingredients into roasted vegetable medleys, stews, soups, and so much more. Although “hearty” and “comforting” tend to be adjectives associated with fall meals, you can change the narrative while still utilizing seasonal ingredients. 

In this article, you will find recipes that call for roasted fall produce and we didn’t forget to include a couple soups. After all, what is fall without a soul-warming soup or stew? This article also aims to showcase some more refreshing fall recipes that don’t weigh you down. Whether you want perfectly spiced snack, filling side dish, or energizing breakfast, we have you covered. If you like some of the recipes in this article and post them to your socials, make sure to tag us! We love seeing our Dherbs family make the recipes we publish!

Pear Ginger Smoothie

Enhance your fall with this perfectly balanced pear ginger smoothie. It’s the perfect combination of sweet, spicy, and aromatic. You won’t want to stop drinking it!

Click here to make the smoothie.

Spiced Fall Fig Smoothie

This spiced fall fig smoothie embraces some classic seasonal spices, but don’t let the sweet, almost milkshake-like flavor fool you; it’s brimming with nutrients!

Click here to make the smoothie.

Roasted Kabocha Squash Seeds

Is this your new favorite snack? It could be if you are willing to be a little experimental. While these are not cleanse-approved, the kabocha squash seeds fill you up and satisfy salty cravings.

Click here to make the snack. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls. 

Click here to make the snack. 

Roasted Chickpea Fall Salad

A delicious creation that is crispy and hearty! Made with kale, roasted chickpeas, pomegranate arils and more, this fall salad is to die for. 

Click here to make the salad. 

Fall Harvest Salad

A deliciously filling fall harvest salad contains golden beets, sweet potatoes, and uses a hearty base of mixed greens and quinoa. You will not be hungry after eating a bowl of this salad. 

Click here to make the salad. 

Fall Vegetable Soup

This vegan fall vegetable soup brings together unsung earthy root vegetables like rutabaga, parsnip, carrots, and butternut squash. Your fall season would not be complete without this soup!

Click here to make the soup. 

Vegan Pumpkin Pie Pudding

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice.

Click here to make the pudding.

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Persimmons are the national fruit of Japan and are typically available between September and December. They are great sources of phosphorus, potassium, and vitamin C, which everyone could use more of during the fall and winter months. In this article, we’ll detail a few health benefits of persimmons and how to incorporate them into different recipes. 

There are two types of persimmon: Asian and American. Native Americans have harvested the American persimmon for centuries, eating them dried or baked into bread. American persimmons grow wild and are not cultivated like Japanese persimmons are. There are two types of Japanese persimmon: Hachiya and Fuyu. The former is acorn-shaped and astringent because of the high tannin content, while the latter is more tomato-shaped and non-astringent, so they can eat when underripe or ripe. 

Health Benefits

The persimmon exhibits an impressive nutritional profile, with high concentrations of beta-cryptoxanthin (an antioxidant compound) and potassium. Persimmons are also great sources of vitamin A, fiber, calcium, phosphorus, and more. Because of their vitamin A and antioxidant content, persimmons may benefit eye health by supporting functions that enable normal vision. Vitamin A also helps people see better in the dark and contributes to better immune function. 

The antioxidant content activity is extremely high in astringent persimmon varieties. That makes them a great addition to anyone’s diet, especially since antioxidants help fight oxidative stress caused by free radicals. Although the body produces its own antioxidants, obtaining more via dietary sources can help counteract the negative effects of free radicals. Additionally, researchers found that persimmons exhibited anti-inflammatory properties in various animal studies. Their antioxidant properties were able to reduce inflammation and tissue damage, but more human research is necessary. 

Nutritional Information

The nutritional information for a raw Japanese persimmon per 100 grams (g) is as follows:

• Calories: 70
• Protein: 0.58 g
• Fat: 0.19 g
• Carbohydrates: 18.59 g
• Fiber: 3.6 g
• Vitamin C: 7.5 milligrams (mg) 
• Vitamin A: 81 micrograms (mcg) of retinol activity equivalents (RAE)
• Phosphorus: 17 mg
• Calcium: 8 mg
• Beta-carotene: 253 mcg
• Iron: 150 mcg
• Beta-cryptoxanthin: 1447 mcg

As a quick note, the nutritional value for an American persimmon is very similar to that of the Japanese persimmon. There may be some variations, but they are more or less the same. Below, you’ll find eight different persimmon recipes, all of which are raw vegan, just in case you happen to be cleansing.

Persimmon Pomegranate Salsa

How do you make the most of persimmon season? You get creative, like incorporating them into this refreshing fall-inspired salsa!

Click here to make the recipe.

Spiced Persimmon Smoothie

The perfect fall smoothie has arrived! Embrace seasonal persimmons and spice them up with bananas, ginger, cinnamon, and cloves.

Click here to make the recipe.

Dehydrated Persimmons

Enjoy an incredibly healthy snack with one of our favorite fall fruits: the mighty persimmon. They exhibit such a unique and delicious flavor!

Click here to make the recipe. 

Raw Vegan Persimmon Sorbet

Persimmon sorbet is easy to make and naturally sweet with a velvety texture. Not only does it look and taste good, but it’s also good for you.

Click here to make the recipe. 

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. 

Perfect Persimmon Pudding

This raw vegan persimmon pudding is the perfect cinnamon-infused dessert or healthy snack to enjoy during the fall season.

Click here to make the recipe. 

Persimmon Pomegranate Mixed Green Salad

Let some of our favorite fall flavors entice your taste buds. You’ll fall in love with this seasonal persimmon pomegranate salad

Click here to make the recipe. 

Orange Carrot Persimmon Smoothie

Embrace some of the best fall flavors by sipping on this persimmon smoothie. It’s full of immune-boosting vitamins and minerals.

Click here to make the recipe.

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It’s true that pumpkin may be the first ingredient you associate with fall, but we all know that fall is all about apples. Not only are apples a fall staple, but they are also highly versatile. Add them to salads, smoothies, desserts, entrees, sauces, spreads, jams, and more. They can be the featured ingredient or play a more subtle role. However you decide to enjoy them, even as a healthy snack, we encourage you to embrace all the apple varieties that you can. 

Nutritional Benefits Of Apples

Apples are some of the world’s most popular fruits. They are naturally sweet and juicy and offer a lot of fiber, vitamin C, and several beneficial antioxidant compounds. Despite their low calorie count, apples are very filling, due to their fiber content. Here are the nutrition facts for one raw, unpeeled, medium-sized apple:

• Calories: 94.6
• Water: 156 grams (g)
• Fiber: 4.37 g
• Carbohydrates: 25.1 g
• Protein: 0.473 g
• Sugar: 18.9 g
• Fat: 0.3 g

One apple provides approximately 16% of the recommended daily intake (RDI) of fiber. Some of the fiber comes in the form of pectin, a soluble fiber. Soluble fiber has demonstrated an ability to help control blood sugar and manage cholesterol levels. The peel of the apple also contains insoluble fiber. 

Apples are predominantly composed of water and carbs. They contain a lot of simple sugars, including fructose, sucrose, and glucose. Because of that, they have a glycemic index that ranges from 42 to 44. A fruit’s glycemic index indicates how it affects the rise in blood sugar after consumption. Lower scores tend to have better health benefits, but a food’s glycemic load is often of more importance. The glycemic load accounts for all of the other health benefits a fruit offers, such as antioxidants, fiber, polyphenols, vitamins, minerals, and more. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding! You get to have your pie (sort of) and eat it too!

Click here to make the recipe.

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe.

Cucumber Apple Smoothie

This green smoothie is a combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. It goes down smooth 100% of the time!

Click here to make the recipe.

Cabbage Apple Salad

Get ready for a new fall classic! This colorful cabbage apple salad is a great combination of textures and sweet and savory flavors.

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for. The natural sweetness of the apple helps balance the more assertive, somewhat bitter endive flavor.

Click here to make the recipe.

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As lovers of chia pudding, we are always trying to find fun, new ways to enjoy this delicious treat. It makes for a great grab-and-go breakfast, pre- or post-workout snack, or even a healthy dessert, depending on the recipe. Since the days are finally starting to get colder, we decided to flavor the chia pudding similar to some classic holiday cookies. Yes, we know that Halloween has not even happened yet, but something about the weather inspired this wonderful treat of a recipe.

The key to nailing this recipe is using the proper amount of each spice. There is no gingerbread spice; rather, you combine a few classic holiday spices to create that classic gingerbread flavor. The spices actually balance out the natural sweetness of the maple syrup. You’ll need cinnamon, nutmeg, ground clove, and ginger powder. Whisk those spices into the chia pudding mixture and you’ll be good to go. Just remember that you may need to taste the chia pudding and adjust a spice or two in order to please your taste buds. That said, we worked very hard to measure out every ingredient in a precise way. So while we always encourage creativity and experimentation in the kitchen, you shouldn’t have to doctor up this recipe to make it taste better than it already does.

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There is no doubt that you have seen or been to a smoothie establishment. There are healthy options, seemingly healthy options, and glorified milkshakes. Some of the recipes even state that they contain juice and ice cream. Those smoothies do not do anything for your overall health. In fact, they only make you crave unhealthy foods and increase your sugar intake. 

On the other hand, a smoothie can be an excellent source of easy-to-digest fuel for the entire body, especially your muscles. That should be of great interest if you are focusing on your gains in the gym. With the following ingredients, you can ensure your smoothies will be nutrient-dense, instead of detracting from your progress. 

Spirulina

It’s possible that this ingredient may not be a go-to selection for you, but it is one of the most nutrient-dense ingredients on this list. Familiarize yourself with spirulina, which is a blue-green algae that is rich in protein, omega-3 fatty acids, B-vitamins, zinc, iron, beta-carotene, and so much more. Just remember that a little goes a long way and it can have a seaweed-like taste, so don’t treat this like protein powder. 

Beets

Yes, you can add beets to your smoothie and make it taste good! Beets exhibit anti-inflammatory activity and are rich in iron, folate, and several B-vitamins. A one-cup serving of beets also offers 442 milligrams (mg) of potassium, which may help lower blood pressure. The body can better absorb iron when you consume it with vitamin C, so pair beets with citrus fruits, apples, and carrots for better nutrient absorption.

Cinnamon

Fruits and vegetables get a lot of love and support as smoothie ingredients, but spices like cinnamon are typically neglected. Cinnamon is as versatile as it is aromatic and flavorful. According to several studies, cinnamon may help regulate blood sugar, making it an excellent choice for people with diabetes. It may also reduce LDL (bad) cholesterol. It is also a warming spice that goes great with bananas, almond butter, maple syrup, chia seeds, pears, and more.

Bananas

Believe it or not, every smoothie does not have to contain bananas, but it is a useful ingredient, both nutritionally and texturally. Frozen or soft, bananas bring both a natural sweetness and creamy texture to your smoothies. They are also rich in potassium, fiber, complex carbs, and vitamin B6, which is integral for optimal brain and immune function. 

Almond Butter

If you have the option to purchase raw almond butter, please do so because other varieties can include added sugars and problematic oils. Almond butter is a great smoothie ingredient because it contains monounsaturated fat and doesn’t have nearly as much saturated fat as peanut butter. It is also rich in protein and fiber, two nutrients that help keep those hunger pangs at bay. 

Non-Dairy Milk

Although water is a perfectly acceptable liquid to use in a smoothie, non-dairy milks make smoothies more creamy and filling. One of the primary benefits of non-dairy milks is that they increase calcium absorption. Regarding protein content, soy milk is the best option, but soy can be inflammatory for many people. Both almond milk and cashew milk are great options for smoothies as well. Whichever non-dairy milk you select, make sure to buy unsweetened varieties, as many contain added sugars, stabilizers, and other processed ingredients. You can also make your own non-dairy milks, which is the best and most nutritious option.

Chia Seeds

These seeds may be small, but they are mighty, packing a lot of heart-healthy omega-3s and fiber per serving. Research suggests that chia seeds may help lower cholesterol and blood pressure. Don’t add too many chia seeds to a smoothie, or else the texture of the smoothie may feel closer to chia pudding. As a side note, chia pudding is a great pre- or post-workout snack to fuel your muscles. 

Spinach

Popeye was leading the charge about popularizing spinach! It is a great green to add to smoothies because it doesn’t really flavor your smoothies. Add bananas and some other fruits and you won’t even know the spinach is there, besides the color. Spinach is a great source of protein, magnesium, folate, iron, and more. It also contains lutein, which promotes healthy eyesight. Spinach is also a great source of vitamin K, with one serving providing nearly 200% of the daily value. 

Raspberries

To round out the list, we have raspberries, which are low in sugar (five grams per cup) and full of fiber (eight grams per cup). Raspberries are also rich in potassium, vitamin C, and a variety of antioxidants. Pair raspberries with a protein source and your smoothie will be great for muscle building and anti-aging.

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Mornings can be a whirlwind, especially if you are dealing with work deadlines, school runs, or the general hustle and bustle of life. Finding a breakfast that is both healthy and easy to make in a timely fashion can be quite difficult. That’s why we always recommend chia pudding to those with busy schedules. You can easily prepare it the night before and it’s ready to go in the morning. Just take it out of the fridge, put on your optional toppings, and enjoy on the go. So if you are looking for a breakfast that is both delicious and nutritious, make this chia pudding that is 100% customizable. Let’s take a look at the featured ingredients in this recipe:

• Chia seeds: Without these tiny black seeds, you have no recipe. They are responsible for the pudding’s thick, tapioca-like texture. They absorb liquid and expand to create the pudding and are naturally rich in omega-3 fatty acids, fiber, protein, and other vitamins and minerals.
• Homemade almond milk: This is an essential liquid to have if you are on the raw vegan diet. Not only is it easy to make, but it also tastes way better than any store bought almond milk you’ve had. Homemade almond milk also provides more nuttiness, which complements the other ingredients beautifully.
• Cinnamon: This aromatic spice provides a comforting warmth to this chia pudding. It enhances the flavor and offers some potential healthy benefits, including antioxidant and anti-inflammatory properties.
• Vanilla extract: Make sure to buy the alcohol-free pure vanilla extract, as the regular stuff can contain unnecessary sugars. A touch of vanilla extract adds a subtle sweetness that rounds out what the cinnamon and maple syrup bring to the table.
• Pure maple syrup: A natural sweetener that brings a non-chemical sweetness to the chia pudding. It has a touch of warmth that complements the cinnamon and a little goes a long way.

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Blue spirulina is a blue-green algae commonly found in lakes and ponds. It is one of the most nutrient-dense foods in existence, being chock-full of vitamins, minerals, antioxidants, carotenoids, and protein. According to several studies, blue spirulina may exhibit anti-inflammatory and anti-cancer activity. Other studies show that it may help lower cholesterol, reduce blood pressure, aid anemia patients due to the iron content, among other benefits. Due to its neutral flavor, it makes for a great addition to smoothies, drinks, oatmeal, chia pudding, and more for an added nutritional boost.

Although blue spirulina gives this chia pudding its color, the chia seeds make this recipe possible. When you soak chia seeds in liquid, they begin to absorb it and start to bloom, which creates the pudding or tapioca-like consistency. In fact, chia seeds absorb 12 times their weight in water, which actually prolongs hydration. Chia seeds are naturally rich in omega-3 fatty acids, fiber, protein, calcium, and antioxidants. There is really no reason to avoid these small but mighty healthy seeds.

All you have to do to make the chia pudding is whisk the almond milk, agave nectar, vanilla extract, and spirulina powder together in a mixing bowl. While whisking, pour in the chia seeds and continue to whisk to avoid clumping. Once everything is incorporated, cover the bowl and refrigerate overnight to set. You can also transfer the mixture to a couple jars and refrigerate overnight. Grab the chia pudding in the morning, top with optional fruit or nuts, and enjoy!

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Are you ready to indulge in the velvety decadence of this unique, raw vegan blueberry avocado pudding? It’s a treat that’s as nutrient-dense as it is delicious. Crafted with one ripe avocado, refreshing blueberries, and a tablespoon of chia seeds, this breakfast, which doubles as a healthy dessert, will defy your expectations by offering a creamy, luxurious texture without the addition of unnecessary sugars, preservatives, or dairy. Think of this pudding more like a berry-laden, velvety cake, just with a healthier twist and more personality.

Bite into this delicate pudding and you’ll discover an array of health benefits. Blueberries exhibit potent antioxidant activity, meaning they work to fight free radicals, which staves off oxidative stress. Keeping your cells healthy also benefits immune function, and the vitamin C in blueberries contributes to collagen production, which enhances the overall appearance of the skin. Avocados provide heart-healthy, monounsaturated fats, which support healthy cholesterol levels and brain health. Meanwhile, chia seeds add a fibrous punch that aids digestion and keeps you feeling full longer, so you will be less likely to reach for snacks between meals. Instead, this pudding just satisfies your sweet tooth and nourishes the body from the inside out.

Best of all, this pudding is a no-cook, raw vegan masterpiece, so all of those precious nutrients are preserved in their natural state. Whether you’re looking for a guilt-free dessert or a filling breakfast, this blueberry avocado pudding proves that healthy eating can be both delicious and tempting.

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Are you ready to escape to a tropical paradise without leaving your home? If you answered yes to that question, then you are ready for our delightful mango coconut chia pudding. Some might call it summer’s sweetest secret, while others call it a nutritious breakfast that you can take on the go. It is a creamy, vibrant treat that combines juicy mangos and velvety, full-fat coconut milk for a flavor explosion that’s as refreshing as the ocean breeze. Plus, the chia seeds offer valuable omega-3s and fiber, helping to keep you feeling full between meals to avoid unnecessary snacking. The antioxidants in mangos help to boost your immune system as well, making this breakfast or snack the perfect guilt-free indulgence to keep you cool and nourished all summer long!

Not only does this chia pudding delight your taste buds, but it also offers a lot of healthy fats from the coconut milk. These fats work to support skin health and energy levels. Full-fat coconut milk is not sweet, but it is very creamy and offers a subtle nuttiness that complements the natural sweetness of the mango. The mango contains natural sugars, so you can choose to omit the agave if you choose. Some mangos are sweeter than others, so try the chia pudding without the agave first and then add it if it needs a little extra sweetness.

Let’s not forget the visual component of this delicious coconut mango chia pudding. The mango cubes look like little treats within the speckled tapioca-like pudding. Is it Instagram worthy? Well, that’s up to you to decide! Take a picture and tag us when you post it so that we can love it as much as you do. It is truly your summer-ready breakfast that will transport you to a tropical beach.

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One of the most challenging dietary feats, besides switching to a raw vegan diet, is to reduce your caloric intake. It’s possible to do, but many low-calorie foods can leave you feeling hungry or unfulfilled between meals. This is primarily because they do not contain healthy fats, fiber, protein, and complex carbohydrates. That said, there are a surprising number of low-calorie foods that can keep you full. Continue reading to learn more about them. 

Berries

Low-calorie and low-carb alert, people! Strawberries, raspberries, blueberries, and blackberries  contain beneficial antioxidants, vitamins, and minerals that benefit overall health. One cup of blueberries, for example, contains 86 calories but offers 3.6 grams (g) of fiber. Fiber, in addition to protein, has a big impact on your hunger and appetite. Berries contain a lot of pectin, a type of dietary fiber that has proven to slow stomach emptying and increase feelings of fullness in both human and animal studies. One study found that a 65-calorie afternoon snack of berries decreased total caloric intake later in the day compared to a 65-calorie snack of gummy candies. 

Air-Popped Popcorn

Before we tell you why you can have your popcorn and eat it too, please understand the difference between air-popped popcorn and buttered, movie theater popcorn. The popcorn you buy in packages that says “movie theater butter” on the label is not what we are referring to. Air-popped popcorn means that the kernels pop with heat and air, no oil or butter. You can put some kernels in a silicone bowl, cover the bowl, and microwave until they pop! Due to the high-fiber content, air-popped popcorn is one of the most filling, low-calorie snacks on this list. With only 31 calories in a cup, popcorn boasts 1.2 g of dietary fiber. In addition to slowing the digestive process to promote feelings of fullness, fiber also helps to stabilize blood sugar. Studies have found that popcorn can help enhance feelings of fullness more than other snack foods. 

Leafy Greens

On average, a one-cup serving of leafy greens contains anywhere from five to nine calories. This number will change if the greens are cooked or not, but the range we just specified applies to raw greens. That means you can consume a large serving of leafy greens without ingesting a lot of calories. Most leafy greens provide high amounts of folate, magnesium, iron, protein, and vitamins C, K, and A. You can enjoy large salads, add leafy greens to smoothies, or incorporate them into soups. 

Chia Seeds

Hailed as an incredible superfood, chia seeds offer a lot of protein, fiber, and omega-3 fatty acids. A one-ounce serving of chia seeds provides 138 calories, 4.7 g of protein, and 9.8 g of fiber. The soluble fiber in chia seeds absorbs liquid and swells in the stomach to create feelings of fullness. This can be observed if you mix chia seeds with liquid to make chia pudding. The seeds absorb the liquid to create a tapioca pudding-like texture. Some researchers observed that chia seeds can absorb 15 times their weight in water. They move slowly through the digestive tract to keep you full. 

Oats

A wonderful whole grain that is low in calories and high in protein and fiber, two nutrients that promote feelings of fullness. A half-cup serving of dry oats exhibits 154 calories, but the same cup packs 4 g of fiber and 5 g of protein. One study involving 48 adults found that eating oatmeal increased feelings of fullness and reduced hunger and caloric intake at the next meal. Another small study linked instant and old-fashioned oats to improved appetite control over a four-hour period. 

Legumes

Due to the high protein and fiber content, legumes such as peas, lentils, and beans can be very filling. One cup of cooked lentils provides 230 calories, in addition to 15.6 g and 18 g of protein. Several studies found that legumes have a powerful effect on hunger and appetite. A small study involving 43 young adults found that a high protein meal with beans, and peas increased feelings of fullness. The meal also reduced appetite and hunger more than a high protein meal with veal and pork. A review of nine other studies concluded that people felt 31% fuller after eating pulses, a type of legume, when compared to high-carb meals consisting of bread and pasta.

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