September... The month when school routines kick back in and pumpkin patches pop up everywhere. Apples practically beg to be picked, and we trade flip-flops for boots. We start to crave meals that warm us up from the inside out. As a pediatrician and a mom, I know this is a great time to reconnect over shared fall family meals. Family dinners feel even more special in this season. So, check out some easy, wholesome recipes that show off the best of fall and bring everyone together at the dinner table.

Want to know more? Check out our story and our products. 

Like that show-off friend who brings out the good stuff, September brings bright colors, earthy flavors—the whole deal. Nature's throwing a party, and the VIPs are crisp apples, plump pumpkins, and all those hearty root veggies at the farmers' markets, just waiting to be turned into warm, cozy fall family meals. And it's not just about looking good: these seasonal treats fill your kitchen with flavor and can save you some cash on groceries too.

Whip up all kinds of delicious things: warm apple crisps fresh from the oven, sweet potatoes roasted to perfection, or a creamy butternut squash soup that hugs you from the inside on a chilly evening. And don’t overlook pumpkin—it’s not just for jack-o'-lanterns. Bake it into muffins, mix it into bread, or flip it into pancakes for a tasty fall twist.

Step away from those grocery store aisles to get the hang of eating seasonally. Head out with the family to a local farmers' market or a pick-your-own farm. Sure, you’re buying food, but it's also about walking through rows of fresh, colorful produce, feeling that crisp fall air, and maybe even connecting with your community a bit.

When they spot fuzzy peaches, funny-shaped gourds, or that perfect pumpkin for carving, imagine the kids’ faces lighting up. Let them pick out the reddest apples or the biggest squash—if they're anything like mine, they'll feel more connected and excited about eating all this healthy stuff. Kids really get where their food comes from and how much effort goes into growing it when they have these kinds of hands-on moments.

These little outings can spark some cool conversations, too. Talk about what grows when, why supporting local farmers matters, and how everything we eat fits into a bigger picture. It’s a great way to teach kids about sustainability, eating well, and how everything's connected.

The back-to-school season can feel like a whirlwind of activity, with schedules overflowing and everyone rushing in different directions. On those busy weeknights when you're juggling homework, soccer practice, and work deadlines, the last thing you want to worry about is spending hours in the kitchen. That's where the magic of one-pot dinners comes in. These are time-savers and deliver big on flavor and comfort.

One pot means less prep, less cleanup, and more time to connect with your loved ones around the table. It's a win-win for busy families who crave both convenience and deliciousness.

Here are two of my go-to recipes that are sure to become fall favorites in your household:

This dish is a symphony of fall flavors, packed with nutritious vegetables, protein-rich lentils, and a hint of warming spices. It's perfect for a cozy evening and can be easily adapted to your family's preferences.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 potatoes, cubed
• 1 cup green or brown lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the carrots, potatoes, lentils, broth, thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the lentils and vegetables are tender.  
3. Serve warm with a side of crusty bread for dipping.

This creamy and comforting risotto is surprisingly easy to make, especially when you use an Instant Pot or slow cooker. It's a perfect vegetarian option that even picky eaters will love.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 cup Arborio rice
• 4 cups vegetable broth
• 1 butternut squash, peeled, seeded, and cubed
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

Instant Pot Method:

1. Set the Instant Pot to sauté mode. Heat the olive oil and add the onion, cooking until softened.
2. Add the rice and toast for a minute
3. Add the broth and butternut squash cubes. Close the lid and set to manual high pressure for 5 minutes.
4. Allow for a natural pressure release for 10 minutes, then fluff the rice with a fork. Stir in the Parmesan cheese and season with salt and pepper.

Slow Cooker Method:

1. Sauté the onion in olive oil in a separate pan until softened.
2. Combine the onion, rice, broth, and butternut squash in the slow cooker.
3. Cook on low for 3-4 hours, or until the rice is tender and the liquid is absorbed.
4. Stir in the Parmesan cheese and season with salt and pepper.

Involve your kids in the meal prep process. They can help wash and chop vegetables, measure ingredients, or even stir the pot. It's a fun way to teach them about cooking and create lasting memories in the kitchen.

As the days grow shorter and the air turns crisp, there's nothing quite like the aroma of freshly baked goods filling your home. Baking together as a family isn't just about creating delicious treats – it's about creating memories, sparking creativity, and even sneaking in a little learning along the way.

From measuring ingredients (hello, math!) to watching dough rise (science in action!), baking is a multi-sensory experience that engages the whole family. It's also a wonderful opportunity to teach your kids about healthy ingredients, kitchen safety, and the joy of creating something with their own hands.

Here are two fall-inspired recipes that are perfect for baking together:

These muffins strike the perfect balance between wholesome and indulgent. They're made with whole wheat flour, natural sweeteners, and plenty of juicy apples and warming cinnamon.

Ingredients:

• 2 cups whole wheat flour
• 1/2 cup rolled oats
• 1/2 cup brown sugar
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup milk
• 1/4 cup unsweetened applesauce
• 1 egg
• 1/4 cup melted coconut oil
• 2 apples, peeled, cored, and chopped

Instructions:

1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, whisk together the flour, oats, brown sugar, baking powder, baking soda, cinnamon, and salt.
3. In a separate bowl, whisk together the milk, applesauce, egg, and coconut oil.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Don't overmix!
5. Fold in the chopped apples.
6. Divide the batter evenly among the muffin cups.
7. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.  
8. Let cool in the muffin tin for a few minutes before transferring to a wire rack to cool completely.

These soft and chewy cookies are packed with fall flavors like pumpkin puree, cinnamon, and nutmeg. They're a healthier alternative to traditional cookies and can be customized with your favorite mix-ins.

Ingredients:

• 1 cup rolled oats
• 1/2 cup whole wheat flour
• 1/2 cup pumpkin puree
• 1/4 cup maple syrup
• 1/4 cup coconut oil, melted
• 1 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/2 cup dark chocolate chips or dried cranberries (optional)

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large bowl, combine the oats, flour, pumpkin puree, maple syrup, coconut oil, baking powder, cinnamon, nutmeg, and salt. Mix until well combined.  
3. Fold in the chocolate chips or cranberries, if using.
4. Drop by rounded tablespoons onto the prepared baking sheet.
5. Bake for 12-15 minutes, or until the edges are golden brown.
6. Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.  

Montessori Approach:

Embrace the Montessori philosophy by encouraging your children to participate in every step of the baking process. Let them measure out ingredients, crack eggs, stir the batter, and even decorate the finished treats. Provide child-sized utensils and tools, and allow them to explore and experiment in the kitchen. 

When a chill creeps into the air and the leaves begin to turn, there's something deeply satisfying about a steaming bowl of soup. It's like a warm hug from the inside out, perfect for those cozy evenings curled up on the couch or after a long day of school and work.

Soups are a lifesaver for busy families. They're easy to prepare in large batches, which means leftovers for lunch or a quick dinner later in the week. Plus, they're a fantastic way to sneak in extra vegetables, even for those picky eaters. Pureed soups are particularly good for this – your kids will be slurping down their greens without even realizing it!

Here are two comforting soup recipes that are sure to become family favorites:

This soup is a classic for a reason. It's rich and flavorful, yet surprisingly light and healthy. The combination of sweet tomatoes, fragrant basil, and a touch of cream creates a symphony of tastes that will please everyone at the table.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 4 cups vegetable broth
• 1/2 cup heavy cream or coconut milk (for a vegan option)
• 1/4 cup chopped fresh basil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute, until fragrant.  
3. Add the crushed tomatoes, broth, and heavy cream (or coconut milk) to the pot. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
4. Stir in the basil and season with salt and pepper to taste.
5. Use an immersion blender or transfer the soup to a blender and puree until smooth.
6. Serve warm with a grilled cheese sandwich on whole-grain bread.

This hearty soup is packed with protein, fiber, and immune-boosting ingredients, making it a perfect choice as we head into flu season. The combination of tender chicken, nutty wild rice, and a medley of vegetables creates a satisfying and nourishing meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 pound boneless, skinless chicken breasts
• 8 cups chicken broth
• 1/2 cup wild rice
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.  
2. Add the chicken breasts, broth, wild rice, thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until the chicken is cooked through and the rice is tender.
3. Remove the chicken from the pot and shred it.
4. Return the shredded chicken to the pot and stir to combine.
5. Serve warm.

Tip: Make soup night a weekly tradition in your household. It's a fun way to get everyone involved in the kitchen. Kids can help by tearing basil leaves for the tomato soup, stirring the pot, or even setting the table. These shared experiences create lasting memories and foster a love for cooking and healthy eating.

Fall is a time for harvests and changes, when we turn inward and appreciate the simple things in life a bit more. This mindset can inform how we eat, too. Try to eat more mindfully and in a way that's good for the planet. 

Seasonal produce shopping helps local farmers and it will cut down on your carbon footprint, but it also usually makes your meals tastier and more budget-friendly. 

If you want to mix mindful eating with sustainability for your fall family meals, here are some ideas to try:

Try serving meals family-style instead of giving everyone their own plates. This allows kids to decide for themselves how much of each dish they want to eat and they learn about portions and balance. It’s a great way to encourage them to think about what they're eating and build a healthy relationship with food.

My Mindful Mealtime set is specially designed for kids to eat their meals at home with a little more intentionality and a lot more fun, too. It’s stainless steel which means it will last a lot longer than most of the other dishes in your cupboards, and the fun colors will make them want to use it. 

Don’t let good food go to waste! Keep some reusable containers handy to save leftovers for lunches or quick dinners later in the week. It's a simple way to save time cooking and cut down on food waste at the same time. Not to brag, but I think The Square is a perfect solution for storing what’s left over or taking your next mindful meal to work or school.

Eating mindfully isn’t about cutting back or depriving yourself of good flavors and textures. It’s about savoring the bite, and appreciation for those flavors and textures. You should be forming a positive connection with what’s on your plate. 

Remember, it's not about perfection; it's about progress. Even small changes, like incorporating more seasonal produce or involving your kids in meal prep, can make a big difference. So, embrace the warmth of the kitchen, savor the flavors of fall, and cherish the moments spent with your family.

And if you're looking for more inspiration, check out my Mealtime Guide. It's packed with tips, recipes, and resources to help you create healthy, sustainable, and enjoyable meals for your family all year round.

Happy cooking, and happy fall!