When Fall Changes What You Crave

Does your energy, schedule, mood, or cravings for certain foods change when the weather starts to feel colder?

Are you drawn to a warm bowl of pasta, or the smell of cinnamon baking in a dessert? Do the large candy displays for Halloween tempt you as you walk by?

When you are tired or stressed, comfort food grabs your attention, even when you try to ignore the craving. 

Why comfort food may feel especially appealing in the fall

For some people, shorter days can be linked to changes in sleep, energy, mood, and appetite. This is when the slower summer days turn into busy school schedules, busier work days, and many more demands on your time. Stress makes comfort foods more tempting, especially if eating is your go-to stress relief.

Fall food holds meaningful traditions for you. A warm apple pie shared with your family and friends brings more than pleasure from the food itself. It can give you happy memories and a comforting sense of belonging. Comfort foods not only taste amazing, but it also carries memories, comfort, and connection.

Am I hungry? Am I tired or stressed? Do I want warmth, sweetness, a familiar memory, or a moment to slow down?

Understanding what you truly need helps you make choices that support your health. There are ways you can still enjoy your comfort foods, but with healthier ingredients.

If you are looking for a warm, comforting meal that supports your health, below is a recipe that you might like to try:

Mexican savory chili recipe:

1.5 TSP olive oil, 1 garlic clove, I/2 onion chopped,½ bell pepper chopped, 1 can of kidney beans (or bean of choice), 15 ounces of diced tomatoes, 5 ounces of corn, ½ TSP oregano, The secret ingredient that makes it savory is 1.5 TSP cocoa powder and ½ ounce of sweet choc chips. It adds to the flavor profile but doesn't make the chili taste like chocolate. Cook onion and bell pepper in a pan till soft, add garlic and cook a few minutes longer. Then add all ingredients into a crockpot and cook on low for two hours. And then serve.

If you are looking for something sweet, try making a dessert with whole food ingredients. No bake cookies are one of my favorites. This recipe is a version of it and they are super fudgy. There is no white processed sugar, which is why it is a healthier version.

No-bake cookies:

10-12 pitted medjool dates, ½ cup warm water, ¾ cup natural peanut butter, 2 tbsp honey, ½ cup cocoa powder, 1 TSP vanilla, 1 ¾ cups rolled oats. Put dates and water in the food processor until smooth. Then add the date/water mixture to a pan with honey, cocoa powder, and vanilla. Heat over medium heat, stir for 2-3 minutes, or until combined and softened. Then remove from the heat. Add oats and combine. (It will be a little more wet than regular no bake, but after refrigeration they will harden up to be able to pick up.) Drop a spoonful of mixture onto parchment paper and lightly push down with a spoon; continue till all cookies are made. Let sit in the refrigerator at least 30 minutes before you try one. Keep it in an airtight container and keep it refrigerated. This keeps for 5-7 days.

It is okay to enjoy a treat with family and friends. Making it with healthier ingredients can be a bonus, but it is okay if you don’t. It might be helpful to pause and ask yourself what you’re feeling at that moment. Are you hungry? Are you stressed and looking for comfort? Or are you sharing something you love with family and friends? It is helpful to notice what is happening because that way your choice feels intentional, not impulse. Your goal is understanding what you need and being at peace with your choice. 

This fall, when a craving shows up, take a moment, pause, and reflect before judging it. Ask yourself what emotions you are feeling and what would be comforting in that moment. Even that small moment of reflection can tell you more than another promise to “be good” ever will.