What a Registered Dietitian says you should keep in your kitchen this fall

Fall time is here, and it’s almost time to reset your clocks and your kitchen staples. Although pumpkin spiced everything may be the hero of autumn, there are a few other foods we think you should consider keeping around this fall.

Ready to refresh your kitchen staples for fall season? Check out these 5 foods Registered Dietitian and Everlywell Advisor, Nicole Lindel, thinks you should keep on hand this fall season.


1. Kiwi

  • Why is this a good food to keep in your pantry? Kiwis are in season! Stock up your refrigerator with these sweet, yet somewhat tart fruits. Use kiwis as a snack, pairing with cheese or nuts, or throw them into a smoothie!
  • What are the benefits associated with this food? It is an excellent source of vitamin C, known for its immune boosting properties. It is also a good source of fiber, which can help keep you regular, especially if you experience constipation!

2. Ginger

  • Why is this a good food to keep in your pantry? Ginger is extremely versatile! Use it as a glaze for salmon, throw it into your hot cup of tea, or use it to make a delicious ginger carrot soup.
  • What are the benefits associated with this food? Ginger may help decrease inflammation, which may be beneficial when experiencing a sore throat or other inflammatory conditions.

3. Greek yogurt

  • Why is this a good food to keep in your pantry? Greek yogurt is high in protein, making it a great snack option when paired with some berries, especially raspberries, as they are in season!
  • What are the benefits associated with this food? Aside from it being high in protein, Greek yogurt is loaded with probiotics, which are known to boost your immune system and support gut health. In fact, those with lactose intolerance may be able to tolerate Greek yogurt due to its fermentation process.

4. Green tea

  • Why is this a good food to keep in your pantry? Green tea is a great hot beverage option as we head into the fall. Go beyond the teacup by using green tea to make a delicious and nutritious sweet treat! Green tea can be used to make cookies, cake, brownies-- and even ice cream. Looking to spice up your hot chocolate? Add some green tea for a whole new chocolatey pick-me-up.
  • What are the benefits associated with this food? Green tea is rich in antioxidants, and studies are underway to see how it potentially improves brain function, aids in weight loss, and lowers risk of heart disease and type 2 diabetes.

5. Almonds

  • Why is this a good food to keep in your pantry? Almonds are an easy, shelf-stable, hearty healthy snack option, high in “healthy” monounsaturated fats. However, it is easy to overdo it with almonds, or nuts in general. Rather than eating nuts endlessly out of a jar, grab a quick handful and put the rest away! Also, choose nuts lower in sodium and sugar. Look for words such as, “unsalted” or “lightly salted” and try to avoid nuts smothered in chocolate or yogurt. Nuts can also serve as a good substitute for less healthful foods. For example, instead of croutons, sprinkle toasted nuts on your salad. Or, replace a sugary cereal with a whole grain cereal, and add your own nuts and fresh berries
  • What are the benefits associated with this food? Almonds have been shown to reduce heart health risk by lowering our “bad” LDL cholesterol. They also hold anti-inflammatory and antioxidant properties, helping to protect against chronic illness and disease. Almonds are rich in many vitamins and minerals, such as vitamin E, manganese, and magnesium. Magnesium has been shown to help with metabolic syndrome, diabetes mellitus, and blood pressure.

We hope you’re feeling inspired and ready to switch up your kitchen staples this fall! Want to check in on your health and wellness before the end of the year?

If you frequently experience unwanted symptoms after eating and you want to learn more about your body’s IgG (antibody) reactivity to 96 foods, learn more about the Everlywell Food Sensitivity Test. We also offer over 30 other at-home lab tests that can help you take control of your health and wellness from the comfort of your home.

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