Seasonal eating is fresh, fun, and better for the environment. Add these fruits and vegetables in season for fall to your next shopping list!
What is your favorite thing about fall? I love the leaves changing, the cozy weather, and the fall activities. I also adore fall produce! I’m so ready for warming meals filled with the fruits and vegetables in season now.
Benefits of Eating Seasonally
- Saves money. Seasonal produce is less expensive than out of season fruits and vegetables at the grocery store, because it is more plentiful.
- Tastes better. Produce that is in season simply tastes better. If you’ve eaten a tomato in the middle of January, then you know what I mean!
Adds variety to your diet. It is important to have variety in your diet, because different foods have different nutrients and benefits. If you eat seasonally, you are naturally adding variety to your diet as the seasons change.
- Better for the environment. You’ll reduce your carbon footprint by choosing seasonal produce, because there was less energy used to grow and transport the food to your store. Bonus points if you shop at your local farmer’s market!
- Less pesticide use. Foods grown out of season need a lot more assistance in the form of pesticides and chemicals to grow. Fruits and vegetables that grow naturally in fall weather conditions are easier to produce with less assistance.
Fruits and Vegetables In Season for Fall
Here is a list of 10 fruits and vegetables in season right now! You’ll also find recipes to inspire you to get into the kitchen.
Apple picking is a quintessential fall activity, and it is dietitian approved! Apples contain fiber, vitamin C, and antioxidants. Make sure to eat the skin, though, as it holds most of the fiber and antioxidants!
Beets are one of the healthiest foods to eat. Not only do they contain several vitamins and minerals, beets have nitrates and pigments (that give them their beautiful color). These compounds have several health benefits. The nitrates in beets convert to nitric oxide in the body, which dilates our blood vessels, temporarily lowering blood pressure. The pigments in beets have antioxidant effects that may reduce inflammation.
Try this beet and goat cheese salad with wild rice and chickpeas, dreamy pink beet + white bean dip, and these baked zucchini, beet, and sweet potato fritters.
Broccoli might just be my all time favorite vegetable. It is part of the cruciferous vegetable family, which also includes Brussels sprouts, cabbage, cauliflower, and kale. In addition to fiber, vitamin C, iron, and potassium, broccoli has phytonutrients that lower inflammation and may help lower the risk of cancer.
Brussels sprouts had a bad rap for a while, but they are absolutely delicious when roasted to crispy perfection. They share similar health benefits to broccoli, as they contain the same phytonutrients. Also, Brussels sprouts are an excellent source of vitamins C and K.
Cauliflower – the trendiest vegetable of our time. It’s been transformed into pizza crust, gnocchi, and rice because of it’s neutral flavor. But cauliflower is delicious in it’s natural whole form, too! It is a perfect neutral palate to experiment with lots of flavors. Cauliflower is high in fiber, vitamins C and K, and antioxidants.
I have a bunch of cauliflower recipes on the blog, so here is a little list:
- Moroccan Spiced Cauliflower
- Curry Turmeric Cauliflower with Golden Raisins and Parsley
- Pesto Cauliflower
- Buffalo Cauliflower Lettuce Wraps
- Sweet and Spicy Cauliflower
Kale is a hardy green, so it holds up to the falling temperatures in the fall, which softer greens can’t handle. It’s a super nutrient dense food, and is loaded with nutrients including vitamins A, C, and K. Also, kale is a good plant-based source of calcium.
Tis the season to load up on all the kale salads! Try my favorite dairy free kale caesar salad, this Greek kale salad by Gimme Delicious, and this kale salad with carrot ginger dressing by Love & Lemons.
Pears are another in season fruit for the cooler months. They contain both soluble and insoluble fiber. Soluble fiber is a prebiotic, feeding the good bacteria in our guts! Just like apples, the pear skin contains most of the fiber.
Pumpkin is a versatile and nutritious ingredient that is in season for fall. It can be used in both sweet and savory recipes. Pumpkin is a good source of fiber. It is also rich in beta-carotene, an antioxidant that makes pumpkin orange, and benefits eye and skin health.
You’ve probably seen lots of winter squash varieties showing up in your grocery stores and farmer’s markets. From butternut to delicata, winter squashes are abundant this time of year. They are a versatile ingredient – turn them into soups, curries, or mash them like potatoes. Winter squashes are rich in fiber, vitamin C, potassium, and carotenoid antioxidants.
Here are some of my favorite ways to prepare winter squash:
- Butternut squash chili
- Creamy curry butternut squash soup with coconut milk
- Butternut squash and black bean tacos
- Butternut squash and cauliflower chana masala
Last but not least, sweet potatoes are a favorite fall tuber. Sweet potatoes are slightly higher in fiber than white potatoes, and they are higher in vitamins A, B6, and C. I love roasted sweet potato wedges as a side with dinner!