Healthy Eating

8 Nourishing Ways to Use Fall Root Vegetables to Bring Comfort This Season

With 5 ingredients or less!

By: Lexy Parsons

While we love root vegetable recipes any time of the year, these nourishing veggies deserve special attention in the fall months, during their peak season. Made up of a variety of unique colors, tastes, textures (and of course, veggies), there’s no shortage of ideas for how to use root vegetables. Best of all, these eight nourishing fall recipes require just five ingredients or less!

What Are Root Vegetables? 

Just as they sound, root vegetables are veggies rooted in the earth. These comforting, satiating foods are grown underground in the soil and sprout to life with a host of nutrients. While we typically utilize the leaves and blossoms of vegetables, the health benefits of root veggies are found… yep, in the roots!

Here are some of the most common seasonal root vegetables:

  • Sweet Potatoes
  • Potatoes
  • Beets
  • Squash (of all different varieties!)
  • Carrots
  • Fennel
  • Celery Root 
  • Parsnips
  • Garlic
  • Shallots
  • Ginger
  • Onion
  • Turmeric

The Health Benefits of Root Vegetables

While growing deep in the earth’s soil, root vegetables are clearly soaking up all of mother nature’s benefits! These veggies are nutrient-dense powerhouses. Full of antioxidants, anti-inflammatory properties, and phytonutrients like vitamin C, folate, and iron, root veggies bring comfort to every dish while offering a mouth full of good-for-you nutrients. 

 Plus, these nourishing fall veggies keep us feeling fuller for longer while boosting energy thanks to their dietary fiber and complex carbs.

How to Cook With Root Vegetables 

Wondering how to cook with root vegetables? While we love a classic root veggie roast, there are so many delicious and unexpected ways to use these hearty fall vegetables. Blend them into a fall-flavored soup or smoothie, toss them into a warming salad, layer them in a stacked sandwich, and even use them in place of toast.

8 Simple Nourishing Ways to Use Root Vegetables

With so many tasty recipe ideas, you’ll be nourished, energized, and comforted all season long. 

#1 Slice Them Into Toast 

Did you know you can skip the bread and swap hearty root veggies in place of toast? Trust us, root veggie toast is just as delicious as the real deal. Our favorite? Sweet potato toast! 

Cut a thick slice of sweet potato lengthwise and bake it in the oven. Top it with avocado and hemp seeds for a savory dish, or nut butter and cinnamon for a sweet taste of fall.

#2 Mash them Into a Root Veggie Mash

Upgrade your traditional mashed potatoes for something more nutritious and flavorful! Sweet potato, celery root, winter squash, and carrots all make tasty options for a nourishing root veggie mash. 

Steam or roast your root veggies of choice, then add them to a blender or food processor with a splash of olive or avocado oil, salt and pepper, and an optional splash of non-dairy milk (such as coconut or oat) for a creamier mix.

#3 Cut them Into Chips or Fries 

How to use root veggies beyond your basic roast? Bake them into healthy snacks! No need for highly processed store-bought chips or oil-drenched fries when you can make your own.

Turn your favorite root veggies of choice into:

Root Veggie Chips: Thinly cut into slices using a mandoline or handheld slicer and bake with avocado oil, salt, and pepper at 375 degrees Fahrenheit for 15-20 minutes.

Root Veggie Fries: Cut into thick wedges or fries and bake with avocado oil, salt, and pepper at 400 degrees Fahrenheit for 30 minutes (or until golden and crispy). 

#4 Layer Them In a Sandwich

Roast, grill, or bake your favorite root veggies, then stack them in a seasonal sandwich! Try filling your bread of choice with these nourishing sandwich combos:

Roasted beets and carrots layered with darky leafy greens and dairy-free cream cheese like Kite Hill Almond Milk Cheese (better yet, try their seasonal pumpkin flavor!)

Turkey, avocado, roasted sweet potato, lettuce, and mustard.

Raw or roasted carrots, cucumber, sprouts, lettuce, avocado, and mashed garbanzo beans.

#5 Blend Them Into a Fall-Flavored Smoothie

If you’ve never added root veggies to your smoothie, you’re missing out! Swap high-sugar fruits for these hearty veggies and make a smoothie that’s just as thick and creamy. Roasted and frozen sweet potato, pumpkin, carrots, and beets are some of our favorite smoothie add-ins!

Try this yummy FitOn PRO Pumpkin Smoothie! It’s dairy-free, decadently creamy, and made with just four ingredients (plus flavorings).

#6 Dice Them in a Protein-Packed Hash 

Give your breakfast a nourishing, protein-rich boost with a root veggie hash. 

Chop your favorite root veggies (we love sweet potato, beets, garlic, and onion) and add them to your frying pan for a simple breakfast hash. Heat your frying pan with a drizzle of oil, then add green leafy veggies (such as kale or spinach), a protein source (such as eggs, turkey, or beans), and toppings of choice (such as avocado, salsa, or herbs and spices).

#7 Toss Them On a Salad 

If you’ve ever had a warm fall salad, then you know just how delicious (and nutritious) it can be. We love using a green leafy base (such as spinach or kale) and topping it with warming root veggies like roasted sweet potato, winter squash, or beets. You can even mix in fall fruits like figs, pomegranate, or apples! Top it off with roasted nuts or seeds like pecans or pumpkin seeds, and finish with a drizzle of oil or your favorite dressing.

#8 Make a Warming Seasonal Soup 

We couldn’t talk about how to use root vegetables without mentioning fall-flavored soup! Think: creamy coconut pumpkin soup, or chicken noodle and carrot — yum! 

Here are some grounding recipe ideas to blend up:

Chicken noodle soup made with vegetable or bone broth, carrots, celery, onion, and shredded chicken. 

Creamy pumpkin soup made with coconut milk, canned pumpkin, broth, onion, and garlic. 

Carrot ginger soup made with roasted carrots, broth, ginger, onion, garlic, and an optional creamy base like coconut milk.

Stay Grounded This Season With Nourishing Fall Recipes

With so many nourishing ways to use seasonal root vegetables, stay grounded throughout the busiest season. Best of all, these tasty recipe ideas require just five ingredients or less! 

Looking for even more fall-inspired recipes? Sign up for FitOn PRO to gain access to our healthy recipe box and get creative in the kitchen.