Top Healthy Air Fryer Recipes for Fall Seasonal Cuisine

With autumn comes a new color palette. We begin to see more orange, yellow, and brown all around us, in nature and on your dining table. The bright zucchini of summer gets replaced with hearty and deep butternut and acorn squashes. Watermelons, cherries, and peaches make way for apples, pears, and cranberries. As the fruits and vegetables change with the seasons, the tastes and dishes change as well.

The flavors we often associate with this season are comfort foods like whole-roasted poultry, slow-cooked stews, apple cider, and pie. But what are their origins, and what makes them feel so familiar?

Turkey is traditionally the centerpiece of a Thanksgiving feast. The roast turkey is as American as a Norman Rockwell painting and sits beautifully in the center of the table’s spread. In fact, the turkey is one of the few foods that was actually prepared at the first Thanksgiving. Turkey is native to North America and was typically eaten by the Wampanoag, who had helped the Pilgrims obtain their first successful harvest. And although the harvest celebration  was originally a European celebration  brought to America by Pilgrim settlers, the turkey was in fact in attendance at that first harvest party in 1621.

While the celebration was inspired by European tradition, the foods we eat in the fall are native to North America and were enjoyed by Indigenous Peoples long before the first Europeans set sail to the Americas. Root vegetables like potatoes and yams, pumpkins and squash, pecans and cranberries, and corn were all part of the Indigenous Peoples’ diets. These ingredients still account for a large part of our diets today and have found their place on the Thanksgiving table as well.  

With the falling leaves comes a bounty of seasonal, cozy vegetables and fruits for sweater season. We get hearty squash of the pumpkin and butternut varieties, root vegetables galore, and humble but prolific fruits.

Thanks to major grocery stores importing produce from around the world, we have daily access to all these flavors no matter the time of the year. However, you may have noticed that when you buy produce in its agricultural season it is both tastier and more affordable. This is no coincidence! When produce is harvested at its peak, it is at its best in flavor, aroma, and texture because it has been grown in its optimal environment.

Shelf life is often longer as well, because transporting crops locally grown means less time spent in storage and more time spent in your refrigerator and pantry. The shorter commute also means more affordable produce. Your grocery store pays far less for a shipment from local or regional farms than crops from another region or country, which translates to lower prices for us.  

The cornucopia of fall produce means there is plenty to choose from when you’re at your local grocery store or farmer’s market. Here are some of our favorite seasonal produce picks and tips on picking the best of the crop.

This squash is a versatile ingredient that pairs well with both animal and plant-based proteins. Butternut squash can be cubed and roasted, added into a soup or stew, or cooked and put atop a warm salad.

• Color: Look for squash with a deep orange or tan color. Avoid green or pale butternut squash.

• Shape: Choose a squash with a smooth, symmetrical shape. Avoid any that you see with bruises, cuts, or soft spots.

• Stem: The stem should be firm and dry. A wet or slimy stem may indicate that the squash may be starting to rot. 

Partridges aren’t the only fans of pears. This fruit is often overlooked for its more popular cousin, the apple, but its subtle sweetness and soft texture makes it delicate and easy to digest. Put them in a pie, simmer them on the stovetop with cinnamon and honey for a sweet treat or breakfast topping, or eat them fresh. 

• Color: The color of a pear varies depending on the variety. Some pears turn red, while others stay green or yellow. Look for a pear that has reached its peak color. 

• Feel: Gently squeeze the pear. It should give slightly, but not feel mushy. A firm pear with a slight give is likely to be ripe and juicy. 

• Fragrance: Ripe pears often emit a sweet, fruity aroma. Give the pear a little sniff test to check its natural fragrance. 

• Stem: The stem should be green and firm. A brown or dry stem may indicate that the pear is overripe. 

The humble sweet potato offers both a large harvest as well as many nutrients. A good source of complex carbohydrates, fiber, and vitamin A, this starchy root vegetable is a great addition to a healthy fall recipe. If you love french fries, consider swapping in the sweet potato into the rotation to offer a different flavor and texture; they crisp up well in the air fryer with minimal oil and effort.

• Firmness: Sweet potatoes should feel firm to the touch; avoid any that are soft or mushy. 

• Color: The skin should be a vibrant orange color. Avoid those that are pale or have green spots. 

• Shape: Sweet potatoes can come in various shapes and sizes, but look for one that is symmetrical and free from blemishes. 

Often used in Asian cuisine, ginger gets its moment to shine globally during the fall season. Its spice adds the slightest kick to pumpkin dessert recipes and seasonal stews, and a little goes a long way. 

Anti-inflammatory with antioxidant properties that protect against free radicals, consider even brewing a simple cup of ginger tea to help protect your immune system as the weather gets colder and the germs get germier. 

• Firmness: Ginger should feel firm to the touch; avoid any that are soft or mushy. 

• Color: The skin should be a light brown color. Avoid ginger with dark spots or mold. 

• Size: The size of the ginger doesn't matter but larger pieces may be easier to peel and work with. 

From hearty protein to roasted vegetables to sweet pumpkin desserts, you’ll be turning your domestic kitchen into the hearth of the home with the seasonal and healthy air fryer recipes that our chefs have cooked up for you. 

Fall chicken recipes are great additions to your cooking rotation because they’re a filling source of protein that you can elevate with the right ingredients. Our Air Fryer Maple-Dijon Chicken Breast uses rich maple syrup and zesty Dijon mustard to create a glaze that caramelizes as it cooks. 

The dish takes only 12 minutes in the air fryer for a beautiful, elegant, and delectable main that goes well with your favorite roast vegetables.

Air fryer potato wedges can easily add substance to a meal without too much grease. For a light recipe that still packs a punch in flavor and spice, try out our Air Fryer Cajun Boil Spiced Potato Wedges. These are especially great to have on the side with a sandwich or a burger in place of potato chips or your standard french fry.

We would be remiss if we didn’t include a pumpkin dessert recipe while talking about all things fall. The undefeated king of all fall baking recipes is pumpkin pie, and if you’re a loyal subject we know you’ll love our Air Fryer Pumpkin Bars. These pies have the classic taste of pumpkin pie but are easier to cut and transport — perfect for a work potluck or Friendsgiving.

For those of us who love cooking for our loved ones, some of the best moments happen over a home-cooked meal. We hope our recipes get a seat at your table this fall; we’d love to make special memories with you.

References

Smithsonian Magazine, “ Thanksgiving from an Indigenous Perspective ”

“Harvest Ceremony, Beyond The Thansgiving Myth”