3 healthy fall snacks from a dietitian who grew up on the Mediterranean Diet

• The Mediterranean diet is widely considered the healthiest way to eat.
• Dietitian Natalie Carroll, who grew up on the diet, shared her favorite fall snacks with Insider.

You may associate the Mediterranean diet with summer — cool and refreshing Greek salads, or eating a leisurely meal in the sun with a glass of red wine.

But the Mediterranean experiences fall, too, and there are lots of dishes with fall flavors that have the same benefits for your heart and weight.

Natalie Carroll, a registered women's health dietitian based in New York who works with Top Nutrition Coaching, lives by the Mediterranean diet year-round.

Having Sicilian heritage, this was her diet growing up — with Italian-style meals of whole grains, lean protein, and fresh vegetables. Now, it makes up around 75% of what she eats and feeds her family.

In an interview with Insider, Carroll shared three delicious and healthy fall snacks that she loves, which all fit into the Mediterranean diet.

Mixed spiced nuts

As a mom of two little girls, Carroll makes sure she always has healthy snacks on hand.

In the fall, one of her go-to recipes is a big batch of mixed spiced nuts. "It's kind of a choose-your-own-adventure recipe because you can really do what you want with it and make the flavors whatever you'd like," she said.

Carroll uses a mixture of unsalted nuts, her favorites being almonds, pistachios, and pecans, so that she can control the seasoning and the sodium content.

To make it, she puts a tablespoon of olive oil and half a tablespoon of maple syrup in a bowl. Typically she adds some dried oregano, rosemary or thyme, and a sprinkling of cayenne pepper if she wants to add some heat.

Then she places the nuts in the bowl and tosses it all together until they are evenly coated. Next, she spreads the nuts out in a thin, even layer on a baking tray lined with parchment paper and places it in the oven to cook for eight to ten minutes at around 350 degrees Fahrenheit.

"You can smell nuts when they're cooking, and as soon as you can start to smell them, they're probably almost done," she said.

The nuts can be stored in an airtight container at room temperature for a week or frozen.

"I like nuts for a snack because they're a really nice way to get in those healthy fats and keep us feeling fuller longer," she said.

White bean dip

Another go-to snack for Carroll is a white bean dip that she describes as an Italian version of hummus. The dip can be enjoyed all-year round but in the fall, Carroll serves it with some warm, toasted whole-grain pita.

"It's something you can make in large quantities very quickly, and keep on hand to have all week if you need it," she said.

Beans are a staple of the Mediterranean diet, a good source of protein, and contain soluble fiber, which helps keep cholesterol low, and is good for digestive issues, she said.

To make the dip, rinse a can of white beans in a strainer to get off any excess sodium and place the contents in a food processor or blender. Throw in two cloves of garlic. They can be whole or roughly chopped depending on how smooth you want the dip texture to be, she said.

Then, add some salt, pepper, the juice of a lemon, and about one-quarter of a cup of extra virgin olive oil to the food processor.

Pulse the mixture until it starts to form a hummus-like texture. You may need to add more oil if it is too thick, but you can also use chicken or vegetable broth instead if you want to limit the amount of oil you are using, she said.

You can also add in some extra toppings such as fresh parsley, dried herbs, or roasted pine nuts, she said.

Pumpkin spice Greek yogurt

Carroll loves a pumpkin-flavored snack during the fall as much as the next person. Her current go-to is a quick, homemade pumpkin spice yogurt.

She simply places some full-fat plain Greek yogurt in a bowl and mixes in a tablespoon of store-bought pumpkin purée, a little maple syrup, and some cinnamon. She either eats it on its own or pairs it with some Graham crackers.

Greek yogurt is a nutrient-dense snack as it is packed with protein as well as vitamins and minerals.