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Flavors for Fall

Spice Up Your Fall with Wonderful Fall Flavors

Fall is a magical time of the year. I love every moment and color of this time of the year. Being mindful and slowing down to enjoy these days is essential for our health and happiness.

Fall Flavors are full of variety, warmth, and color. Sometimes we unnecessarily season our food to add the desired taste. Our habit of adding on like this often results in overconsumption of sugar, salt, and unhealthy fat, which are the top three flavors in our American diet. Try and be mindful this season with healthy consider cooking with spices and herbs.

Keep your kitchen cozy and warm this season with wonderful fall spices. Toasty cinnamon, spicy clove, aromatic ginger, and intense nutmeg – these are just a few fall spices that make you crave crisp days, an autumn hike, jumping in a pile of leaves, or enjoying a big bowl of soup or stew. I like to pull out my favorite fall seasonings and put them front and center in my kitchen for easy access. I mean who doesn’t love to walk into a kitchen that is filled with the scent of sweet, aromatic cinnamon or savory, flavorful curry?

Here are my favorite spice pairings for the fall:

Parsley, Sage, Rosemary, and Thyme

This combination is perfect for poultry, pork, and roasted vegetables during the autumn season. I mean, Simon & Garfunkle knew their stuff in their song, “Scarborough Fair / Canticle.”


This is perfect in stews, pork, poultry, carrots, and squash.


Pairs great with cinnamon, cloves, and chocolate. This is great in oatmeal or can be added to fall salads. Try this one: Blood Orange Avocado Salad


Not to mention, cinnamon is rich in antioxidants and can assist in the proper digestion of food.  This perfect fall flavor can be added to SO many dishes. I love baking apples with cinnamon, pairing it with blackberries and pears, or adding it to teas and warm beverages

Here is some cinnamon recipe inspiration: Apple Pear Chai Tea Instant Pot Spiced Blackberry Poached Pears


Pair this with onions, potatoes, chocolate, fruit, and carrots. You can also add this into a spice blend such as a Homemade Chinese Five Spice Powder.

Cloves may also benefit in aiding digestion, relieving an upset stomach, and alleviating intestinal parasites.


Fresh ginger or ginger powder is amazing in stir-fries (I love combining garlic with ginger in stir-fries), curries, hot tea, and seafood. Ginger is also a powerful antioxidant that has been used in households to relieve morning sickness, motion sickness, stomach aches, and nausea.


This warm, sweet, and spicy flavor is lovely in baked goods, spinach, and squash. Try mixing up your favorite seasonal greens with apples, walnuts, and a dressing made of 1/3 cup white wine vinegar, one tablespoon dijon mustard, 3/4 teaspoon dill week, 3/4 teaspoon ground nutmeg, and 1/4 teaspoon of salt and pepper.

Pumpkin Pie Spice

You can buy this blend pre-made or blend your own by combining: 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/2 teaspoon nutmeg, and 1/8 teaspoon ground cloves or allspice.

If you need some more flavor and spice inspiration, I highly recommend The Flavor Bible. There are two different books, and both are fantastic. The vegetarian one is bigger and full of insight on adding spices and herbs to foods.

Learn more about the health benefits of many spices: 5 Spices That Heal

Become a part of a community and discover more helpful and simplistic tips in the kitchen by becoming a Kitchen Therapy member!

Brandy Hickman, D.PSC, AADP, CHWC

Brandy Hickman Inspired Nutrition and Life Coach

Brandy Hickman, Inspired Nutrition and Life Coach, leads sessions with authenticity and speaks from the heart. She shares her passions for mindfulness and spiritual connection in all aspects of life, from our food to our thoughts to our relationships.

Brandy helps women discover if their plates are too full OR just filled with things that don’t nurture, bring joy, and inspire them. She challenges women to have a different mindset and think differently about doing less and having more.


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