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September 27, 2023

Fall Bounty: Must-Have Seasonal Vegetables and Fruits for Health and Flavor

When you think of fall what comes to mind? Maybe it’s the leaves changing colors, football, pumpkin spice, or various fall activities. As we gear up for colder weather, prepare for the holiday seasons and start to spend more time inside, sometimes we forget about prioritizing fruits and vegetables. Fall can be a great time to experiment with different fruits and vegetables at their peak of flavor. Keep your health goals in mind this fall and make half your plate full of seasonal produce.

Below are fruits that are in season during this fall. These can make great additions to breakfast, snacks or fall themed dessert – homemade apple sauce, pumpkin pie, pumpkin bread, baked cinnamon pears. Try a new overnight oat recipe for breakfast using apples or pumpkin. Add dates into smoothies or baked goods for added sweetness. Munch on sliced apples, pineapple, or grapes for an afternoon snack. There are endless uses for these fall fruits, try utilizing them in a variety of recipes.

Fall Fruit

  • Apples
  • Cranberries
  • Pears
  • Grapes
  • Figs
  • Dates
  • Persimmons
  • Pineapple
  • Pumpkins

Below is a list of some of the best vegetables to harvest in the fall. Most of the vegetables can be enjoyed raw, added to soups or different dishes, and even just roasted in the oven with seasoning. Try pickling your own beets at home or adding roasted beets to a salad this fall. Make a fall salad using spinach, shredded brussel sprouts, roasted sweet potatoes and beets. Add seasonal fruit with sliced pears and a protein source like chicken or chickpeas. Finish the salad with goat cheese and drizzle with your favorite vinaigrette. Try making large batches of roasted or sautéed vegetables to enjoy throughout the week with meals. There are so many vegetables to enjoy this fall and numerous ways to eat them.

Fall Vegetables

  • Beets
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard greens
  • Garlic
  • Onions
  • Kale
  • Spinach
  • Mushrooms
  • Potatoes
  • Sweet potatoes
  • Winter squash (butternut, acorn, spaghetti)
  • Radish
  • Rutabaga
  • Bell peppers
  • Lettuce

There are several reasons why you should prioritize seasonal produce this fall. Listed below are some of the key reasons to eat seasonally.

  1. Fall fruits and vegetables are at the peak of flavor. The produce is going to have a longer time to develop a fuller taste by the time of harvest.
  2. You will be getting the highest amount of vitamins and minerals. Once the food is harvested it will be at its peak nutritionally. Eating seasonally can allow you to benefit the most from the produce.
  3. Money saver. Fresh fruits and vegetables tend to be at a lower cost when in season.
  4. Reducing your carbon footprint. Eating produce seasonally, especially if local can reduce the carbon footprint. Produce will not be shipped across the country to fill up shelves.

Lastly, spend this fall with friends and family harvesting your own fall produce. A great way to get hands on is to look up places in your area that allow for “you pick” produce. Look into picking apples at an orchard, harvesting grapes off the vine, or picking out pumpkins at a pumpkin patch. If you do not have access to picking your own produce at various farms, consider shopping at your local farmers market for fall produce. Make sure to include fall produce on your plate this year!

Do you want to learn more about nutrition? Book an appointment with a dietitian online, or call us at 919.237.1337 option 4 today!

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