Pumpkin, sweet potato, kale, apple, cinnamon spice—fall flavors are some of our all-time favorites. Here are new ways to savor them before winter arrives. Show us your dishes by tagging #31FallRecipes
31 Days of Delicious Fall Recipes
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From pear to pumpkin to kale, SHAPE's contributing editor, chef, and author Candice Kumai shows you how to save calories without compromising flavor with these scrumptious, satisfying recipes for fall.
Pumpkin Spiced Gnocchi
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These light little pillows of pumpkin are perfect for fall or winter celebrations. Finish these rich bites of gnocchi with fresh sage and Parmesan Reggiano cheese. You can freeze leftovers in a resealable bag for up to six months.
Fall Spiced Homemade Maple Granola
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Here's my own healthy take on one of my favorite foods. With the addition of pumpkin and spices like nutmeg, cinnamon, and ginger, this granola will become your new pick-me-up in the a.m.
Poached Eggs over Asparagus on Toast
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I was once teased on Iron Chef by judge Simon Majumdar for calling chef Michael Symon's poached eggs "so sexy." I'll have you know that poached eggs are the sexiest food in my book. There's nothing quite like that first slice, when the sultry yolk oozes out from inside the white - not to mention the natural, high-quality protein and vitamin B12 you're reaping in each bite!
Creamy Tomato Soup and Mini Grilled Cheese Bites
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You'll have this incredibly creamy (thanks to nonfat yogurt!), velvety-smooth tomato soup ready to serve in 30 minutes, start to finish. It's wonderful for dinner on a chilly autumn night. I love to serve it with these "un-croque monsieur" bites for an ultra-comforting but still slimming dinner.
Pumpkin Spiced Pancakes with Apple Butter
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These pancakes capture the essence of fall. The pumpkin puree and applesauce work together to create tons of moisture and richness for fluffy, yummy pancakes. To make my apple butter, all you need is three ingredients and a little time. The result? An uber-sweet and delectable spread that's fantastic on these pancakes or on cinnamon toast with a dollop of nonfat Greek yogurt.
Homemade Peach Jam with Fall Spices
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One way to use up the end-of-summer bounty of fresh fruit? Start jamming. This fall-spiced fruit spread makes a perfect pairing with whole-wheat toast, waffles, pancakes, or try a dollop to jazz up plain Greek yogurt.
Poached Pears in Mulled Vino
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I love syrah for poaching pears - it's dry and not too sweet. The spices, citrus zest, and sugar really make this dessert a fantastic, indulgent treat. When I can find fresh Meyer lemons, I like to grate some zest over the ice cream.
Kabocha Squash Fries with Spicy Greek Yogurt Sriracha
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These healthy "fries" have become my most-requested appetizer at parties, surpassing even my crab cakes. Serve them up at your next get-together for an instant hit.
Country Girl Waffle Stacks
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Make a stack of these waffles over the weekend, then freeze the leftovers for a grab-and-go breakfast during the week. Browned deli ham satisfies your bacon craving with less calories and fat, and combining maple syrup and low-fat ricotta makes a light spread to replace butter and sugary syrup.
Kale, Swiss Chard, and Butternut Squash Salad
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With raw butternut squash ribbons, crisp kale, delicate Swiss chard, and an orange vinaigrette, this recipe is simple yet exotic at the same time.
Sweet Peach Cobbler
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There's something so comforting about peach cobbler. Combine the tartness of fresh peaches and the nutritional goodness of organic oats, and you can't go wrong. With half the fat and calories of a regular cobbler, this recipe is definitely feel-good food.
Roasted Fig and Blue Cheese Salad with Candied Walnuts and Dijon Balsamic Vinaigrette
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The ingredients in this gorgeous salad - candied walnuts, spicy arugula, roasted figs, and tangy blue cheese - simply scream fall. Impress guests by serving it as a starter, or pair it with roast chicken or pork for a romantic and decadent dinner on a chilly autumn night.
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Maple syrup adds a wonderful natural sweetness to these deliciously dense dessert bars.
Hearty Minestrone Soup
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The beans, veggies, and pasta will fill you up for a surprisingly low number of calories.
Cranberry and Sage Crab Cakes
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Crab cake-obsessed and sad that it's only a summer treat? Crab cakes can actually be enjoyed any time of year, and they're especially delicious for fall when you add dried cranberries and sage. Light and fluffy on the inside, crisp and perfectly pan seared on the outside, these are great to share as appetizers.
Pumpkin Chocolate Chip Bread
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Pumpkin and chocolate. Need we say more? Decadent, moist, and full of spices, this bread is the ultimate fall dessert made with all things delicious and in-season.
Swiss Chard with Golden Raisins and Pumpkin Seeds
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Swiss chard boasts vitamin A for healthy eyes, vitamin K for strong bones, and vitamin C for glowing skin. I like to use rainbow chard, which makes a beautiful blend of red, pink, and yellow stems to offset the greens on the plate.
Classic Caramel Apples with Lavender Rose Petal Sugar and Coconut
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One bite of these caramel confections will send you right back to childhood. They are great to bring to birthdays and showers - watch the smiles light up the room.
Bountiful Berry Cake
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Lemon zest adds a kick to this cake that's loaded with organic blueberries and raspberries. Serve with creamy Greek yogurt on the side for sweet perfection.
Roasted Fig and Prosciutto Flatbread
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This divine flatbread is so easy for a simple date night dinner or party appetizer. Change it up by replacing the figs and chevre with sauteed pears and blue cheese.
Blueberry-Orange Spiced Preserves
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Beautiful and bursting with flavor, organic blueberries are perfect to preserve year-round. With a touch of orange and some warming spices, this spread makes a great gift for any occasion and keeps well for up to six months.
Mint and Cranberry Quinoa Salad
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This incredibly flavorful and easy one-pot meal works great as a side dish with any protein, or pack it for lunch the next day at work. For even more flavor, cook the quinoa with low-sodium chicken stock instead of water.
Best-Ever Pumpkin Spice Cake
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Celebrate the season with a delicious dessert that's full of fall's most tempting flavors.
Kale and Fennel Caesar Salad
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Loaded with tough kale, crunchy fennel, and protein-packed sardines, this hearty salad topped with a creamy dressing will please even the manliest of men.
Roasted Acorn Squash
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Acorn squash isn't only pretty to look at - it's packed with good-for-you vitamins too. This autumnal vegetable is a goldmine of flavor and nutrients, and tastes absolutely delicious when roasted.
Mini Apple Pie Mugs
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As if steamy apples perfumed with cinnamon and nutmeg served in cute little mugs weren't fabulous enough, they're healthy too! Topping the mini pies with flaky phyllo dough instead of heavy piecrust helps cut down the calories and fat. If you can't find oven-safe mugs, 6-ounce ceramic ramekins work.
Maple Chicken and Waffles
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You won't find a more classic comfort food than this: Warm, tender, brittle-around-the-edges waffles are topped with deliciously crisp baked chicken and finished with a drizzle of real maple syrup. Plus it's a healthier choice than other comfort favorites.
Dreamy Butternut Squash Mac 'n' Cheese
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Who doesn't love a bowl of warm, creamy mac 'n' cheese? Enjoy this satisfying yet low-fat version with the rich flavors of butternut squash, Gruyere cheese, and fresh herbs without any guilt.