The Hamptons is not just for escaping Summer heat. Autumn on the East End delivers mental repose and beautiful crisp weather. Crowds still form with Harvest festivals abounding.

Apple-picking and pumpkin patch season needs a bit of sustenance. It is much easier to grab a fruit cup, parfait or smoothie during the Summer before heading to the beach or luncheon. Satisfying Fall starters are more difficult to come by. While finding the perfect chocolate croissant or breakfast sandwich is still in the works, a weekend through the island offers options to calm the hunger and fill a wine glass until you get to Lunch for a hot bisque.

These spots throughout the East End offer provisions for every Fall necessity.

Croissants

Croissants and granola are perfect grab-and-go light bites to get your Fall day started. A chocolate croissant in particular should be soft and plump with a bit of top flakiness. The best ones have a chocolate bar or two inside that melt a tad when served slightly warmed. Granolas are best with a neutral or nutty oil without the overuse of unnecessary sugars, and plenty of nuts like. No raisins.

Ayurvedic Tidbit: Fall weather is drying to the digestive system. Vata’s fast metabolism and dehydrating quality does well with croissants because the fats are moisturizing. Granola is better suited for water-heavy Kapha due to the drying qualities of the toasted oats.

Hampton Coffee in Montauk and Tate’s Bakery in Southampton offer generic chocolate croissants made to deliver to their many locations. There is no height or flakiness in either. The chocolate inside the HC offering is more substantial, but both are akin to packaged goods. As an alternative, Levain in Wainscott offers a chocolate brioche that is hard to beat.

• Tip: The frozen chocolate croissants from Trader Joe’s are closer to fresh baked pastry than HC or Tate’s.

Scientific Tidbit: Fats are needed to absorb vitamins, but the fat content in cocoa butter is a concern for weight management, cognitive health and cancer prevention. Thus far, substitutes for trans fats have been identified as well as for sugars, like olestra. They do not absorb vitamins. Croissants may have trans fats that increase both Alzheimer’s and breast cancer.

Coffee

The coffee at Round Swamp Farms in Montauk is definitely the freshest. Aside from the newly made taste, it does not differ much from the coffee at Hampton Coffee a few blocks up. RSF is closer to the beach if the weather permits a stroll.

Ayurvedic Tidbit: As a stimulant, coffee can increase anxiety in Vata especially during Vata season. This can induce IBD/IBS if overindulged. Adding a bit of cardamom, though it may alter the taste, can reduce the aggravating effects.

Granola

The addition of hazelnuts and coconut in Tate’s granola in Southhampton offers an alternative to the more widely sold almond and cranberry variety. They miss the mark by using soybean oil instead of coconut oil. The best granola with is at Round Swamp Farms in Bridgehampton. The use of coconut oil is healthier and brings out a more compatible flavor. The chocolate option is like having a healthy version of Coco Pebbles. The high cost at RSF covers quality and peace of mind.

• Tip: The alternative is to make it at home with oats, sliced almonds, hazelnuts, and coconut flakes. A mixture of coconut oil and maple syrup beautifully crisps it up.

Scientific Tidbit: Soybean oil is not the best option for the gut-brain axis. Inflammation from the aflatoxin and genetic changes in the thalamus can occur if high levels and harshly processed soybean oil is used.

Breakfast Sandwich

Just get one in NYC before heading out East. Goldberg’s can be found throughout the island, but it is not spectacular enough for the tourist lines that may form. The service can also be quite challenging for a simple egg cheese on bagel.

• Tip: The Capri Southampton has a lovely breakfast sandwich that is including with a stay. Their nutella croissant and granola fruit parfait are also on point. The ownership might be changing hands soon, so not sure if the dining quality will also change.

Pie Stand

Who doesn’t love fresh-baked pie in the Fall filled with seasonal fruits. The prolonged summer temps have extended the season’s fruits. The peach and raspberry pie at Tate’s is better when warmed in a toaster oven. Otherwise it tastes under-baked and doughy. In comparison, the hand pies at Trader Joe’s are inflation-friendly and also need to be toasted to achieve a palatable flavor and texture. Heading up toward the North Fork, is a little pie stand that never fails to please. In Riverhead, Briermere Farms’ strawberry rhubarb is an anti-Ozempic two-slice pleaser. Long lines have formed here over the years, but it is worth it.

Apples

Autumn does not exist without apples. The search for edible apples over the years has been discouraging over the years. There is nothing worse than biting into an apple that has been bruised to the core. Round Swamp Farms has some of the best apples that can be bitten into without having to cut around imperfections. These bring memories of childhood apple-picking. They also have the freshest berries and to-go meals.

Scientific Tidbit: Apples boost the gut with microbiota that improve digestion by providing acidity and decreasing harmful bacteria.

Wölffer Wine

Stop by the wine stand or reserve a tasting at the winery in Sagaponack. The stand is weather-dependent and has non-alcohol options. Families are welcome to enjoy live bands. The winery has a more substantial food offering, including charcuterie boards. A few favorites are The Grapes of Roth (red), Argentina Malbec (red), Côtes de Provence (rosé), and Trebbiano (white). The new Finca Malbec will make its debut this October and the Harvest Party is scheduled for October 7th.

Ayurvedic Tidbit: Wines in general are better for any dosha in comparison to hard alcohol. The natural content of grapes allows for diversification of the gut microbiota. Just not the whole bottle in one sitting.