Autumn is one of my favorite seasons—not just because of the cozy atmosphere and colorful leaves, but also because of all the seasonal flavors! From pumpkin spice lattes to apple cider donuts and Halloween candy, it’s easy to indulge. While enjoying these favorites in moderation is always an option, there are also creative replacements that let you savor the flavors of fall without the extra guilt.
Instead of reaching for Halloween candy, try fresh fruit, fruit leathers or a disassembled caramel apple.
Fall is known for its fruit! Pass on candy and experiment instead by trying different kinds —apples, pears, cranberries, pomegranates, grapes, figs and persimmons. Feeling creative? Try making fruit leather, which is pureed fruit that’s slowly dried into a thin, chewy sheet!
Another fun and classic option for the season is a disassembled caramel apple at home! Instead of dipping each slice, measure out a tablespoon or two of light caramel dip and drizzle it over your slices. Craving chocolate too? Try drizzling a tablespoon of dark chocolate over the top. This takes the guesswork out of your proportions.
Instead of a pumpkin spice latte, try a cortado, chai, apple cider or horchata.
The beloved pumpkin spice latte (also known by many as the PSL) is a seasonal favorite, but it can pack around 400 calories for a 16-ounce cup at many popular coffee shops.
If you love coffee as much as I do, try a cortado! With just a fraction of the calories, you can still enjoy a rich espresso flavor with less milk and cream, and include fall-flavor add-ons (like pumpkin!). Prefer something a little sweeter and spiced? A classic chai latte made with almond or skim milk is a cozy, lower-calorie alternative. So is a small serving of freshly-made apple cider.
Lastly, one of the best fall drinks is horchata—a cinnamony treat served on ice. If you’re looking for a recipe, you’re in luck—it was featured as our September Recipe of the Month!
Instead of apple cider donuts, try apple-based alternatives.
When you head to your local apple orchard or farmers market, skip the apple cider donut line and opt for a bag of fresh apples! There are so many varieties to choose from, like the classic Granny Smith, or McIntosh (with cinnamon notes—my personal favorite!) and Honeycrisp.
There are lots of recipes to choose from that highlight the freshness of this fruit. For some inspiration, try making apple butter/jam, apple cider, apple sauce, apple muffins (look for whole-wheat or low-sugar recipes!), or apple donut-rings (core an apple, slice into rings, lightly bake or air-fry, and sprinkle with cinnamon).
Tip: To help your apples last longer, wrap each one in newspaper and store them in a cool, dark place. You might be surprised at just how long they can stay fresh!
Lastly, if you’re craving something savory and reaching for a bag of potato chips, now’s the time to enjoy pumpkin seeds and popcorn.
Pumpkin seeds are packed with nutrients and loaded with protein and fiber! Keep them healthy by roasting without added oil or salt, or sprinkle on a little celery salt for extra flavor. A small handful—about one ounce—counts as a serving.
Fall movie nights, whether spooky or cozy, are the perfect time to enjoy popcorn. Three cups of air-popped popcorn equal out to one low-calorie serving. Keep added fats to a minimum, and have fun experimenting with seasonal flavors like sage and garlic, cinnamon and nutmeg, or rosemary and parmesan.
Looking for more? Check out these Four Delicious October Eats.
Nikki Brahm is a Communications Specialist at TOPS and a Contributing Editor for TOPS News. Outside of work, she enjoys yoga, reading, snuggling with her cat, Nova, cooking new recipes and soaking up the summer sun along Lake Michigan.
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