Fall brings a full calendar of social events like tailgates, harvest festivals, bonfires and cozy gatherings with friends and family. These moments are about connection, celebration and enjoying the season. And yes, food is often a big part of that.
If you’re someone who values feeling well both physically and mentally during busy social seasons, a little planning can go a long way.
Bring a Dish That Aligns with Your Needs
Bringing a dish to share is a great way to contribute and ensure there’s something on the table that works well for your preferences or dietary needs. It’s also a chance to introduce others to something new and delicious.
Recipe Ideas to Try:
- Roasted Veggie Platter with Herbed Yogurt Dip
Roast seasonal veggies like carrots, sweet potatoes and Brussels sprouts. Serve with a dip made from Greek yogurt, lemon, garlic and fresh herbs. - Chili with a Twist
Make a hearty chili using lentils or lean ground turkey, black beans, tomatoes and sweet potatoes. Add warming spices like cumin and cinnamon for a fall flavor boost. - Stuffed Mini Bell Peppers
Fill halved mini bell peppers with a mix of quinoa, black beans, corn and avocado. They’re colorful, bite-sized and easy to grab. - Apple Slices with Nut Butter Dip
Slice crisp apples and serve with a dip made from almond butter, a touch of maple syrup and cinnamon.
Have a Snack Before You Go
Heading to an event with steady energy can help you feel more in tune with your hunger and fullness cues. A small, balanced snack with protein, fiber and healthy fats can help support that.
Take a Moment Before You Fill Your Plate
When you arrive, take a quick look at what’s available before diving in. Choose a few foods that look appealing and satisfying. There’s no need to skip traditional or indulgent options, just aim for a mix of flavors, textures and colors that support how you want to feel.
Stay Hydrated and Sip Mindfully
Social events often include drinks, and it’s easy to forget about hydration. Starting with a glass of water or sparkling water can help you stay refreshed. If you’re drinking alcohol, alternating with water and choosing lower-sugar options can help you feel more balanced.
Ideas to try:
- Sparkling water with lime or orange slices
- A wine spritzer (half wine, half sparkling water)
- A mocktail made with kombucha or herbal tea and fruit
Enjoy the Full Experience
Food is part of the fun, but so are the people, the music, the games and the crisp fall air. Tuning into the full experience can help you feel more connected and present, without needing to overthink your food choices.
Try this recipe at your next gathering:
Butternut Squash & Black Bean Quesadilla Wedges
Ingredients:
- 1 small butternut squash, peeled and cubed (about 2 cups)
- 1 tablespoon olive oil
- 1 teaspoon cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- 1 (15 oz) can black beans, drained and rinsed
- ½ cup shredded sharp cheddar or dairy-free cheese
- 4 whole grain or sprouted grain tortillas
- Optional: chopped cilantro, Greek yogurt or avocado for dipping
Instructions:
- Preheat the oven to 400°F. Toss squash with olive oil, cumin, paprika, salt and pepper. Roast for 20–25 minutes until tender and lightly browned.
- Mash the roasted squash slightly with a fork. Mix in black beans and cheese.
- Spread the mixture onto half of each tortilla, fold over and cook in a skillet over medium heat for 2–3 minutes per side until golden and crispy.
- Slice into wedges and serve warm with optional toppings.
These are great warm or at room temp, and offer fiber, plant-based protein and seasonal flavors in every bite.
By Cassie Story, RD, Nutrition Subject Matter Expert
