There is something about the crispness of fall that enlivens us with a sense of adventure. This time of year, bland just doesn’t cut it—especially when we’re talking about mealtime. We’ve put together three of our favorite side dish substitutions to help you easily work in the robust flavors of the season. Our ideas focus on sweet potatoes, squash and parsnips. All are nutrient-dense and filling because of high fiber content, which can help manage blood glucose levels, according to the Rush-Presbyterian-St. Luke’s Medical Center in Chicago.

Substituting the mellow flavor of sweet potatoes for the standard russet baker is an easy way to add a seasonal spark to your meals. Their deep, vibrant color won’t just add interest to the plate’s presentation, it also ups the number of nutrients you receive. Generally, the more intense the shade of the fruit or vegetable, the healthier it is. Eating sweet potatoes also help maintain blood glucose levels by helping to avoid the blood sugar spikes that can occur after eating other potato varieties. The sky’s the limit when it comes to what you can make with sweet potatoes; they can be subbed for regular potatoes almost everywhere. One of our favorites is baked sweet potato fries. Simply slice the sweet potato into thin rounds and place them on a cookie sheet that’s been lightly coated with non-stick cooking spray. Bake for 15 to 20 minutes at 425^oF. When they’re ready to come out, lightly dust them with cinnamon.

If you’re set on eating fresh, but are running out of options because summer produce has waned, squash is the perfect fall fit. They’re at their best this time of year, and will be tasty long into the future with a shelf life of up to three months. Squash is also an excellent source of folate, which is especially important to people with diabetes as it may be associated with a decreased risk in heart disease, according to a Harvard University study.¹ Try cooking with lentils or chickpeas for a dish extra-rich in this all-important nutrient.

Slightly sweet and nutty, parsnip chips make for a much more festive treat than regular potato chips. Simply slice and bake, then lightly season with salt and pepper or add a distinctive twist with nutmeg or tarragon. Although the sugar in parsnips is absorbed quickly, there is not much to begin with—making them a great option for people with diabetes.

These side dishes are just three ways we take advantage of fresh harvest produce. We’d love to hear how you celebrate the season too. Have a favorite fall food tradition or a tasty way to incorporate these veggies into your diet? Email us at editor@everydayeating.com.