By Erica F Perusse, B.S., MS/DI
Did you know that most produce does not stick around all year? Each season brings in new fruits and veggies that taste their very best right now—and fall is packed with some super stars! Apples, Brussels sprouts, butternut squash, cauliflower, and, yes, pumpkin (it’s gourd-geous in everything from lattes to side dishes!) are all ripe for the picking. Let’s take a look at why these seasonal beauties are a squash above the rest when it comes to flavor, nutrients, and versatility in the kitchen.
Why Seasonal Eating is Un-beet-able
Eating seasonally means you’re getting produce at its prime—hello, peak flavor and nutrient density! Fall fruits and veggies bring cozy comfort to the table, often save you a little cash, and even make it easier to support local farmers. With produce like sweet pears, savory pumpkins, and crunchy apples, you can turnip the taste without carrot-ing all the cost.
How Dietitians Can Support Your Seasonal Nutrition Goals
Navigating all the options in the produce aisle can feel overwhelming, especially when each season brings in new foods and flavors. That’s where dietitians come in! As registered dietitians, we’re here to guide you through each season of the year—and your nutrition journey—by helping you find recipes, meal plans, and food choices that align with your unique goals. We can give personalized advice on how to incorporate nutritious foods into your lifestyle, support you through challenges, and offer the encouragement you need to stay on track. Think of us as your wellness cheerleaders and nutrition navigators! Whether you’re exploring fall produce or planning meals for any season, we’re here to help every step of the way.
Top Fall Fruits and Vegetables to Add to Your Cart
Here are the A-list fall picks, each packed with unique flavors and health perks:
Apples: The ultimate core component for a quick snack, a fresh salad, or a cozy dessert.
Pumpkins: Packed with nutrients and un-peel-ievably versatile for everything from lattes to pies to savory soups.
Squash (think butternut and acorn): These fall veggies are squash-tacular for roasting, pureeing, or adding to stews.
Carrots and Parsnips: Perfect for soups or roasting and rooted in fiber and vitamin A.
Brussels Sprouts: A sprout-standing choice, whether roasted or shaved into a salad.
Cauliflower: Rich in fiber and cauli-power flavor, this veggie can be used in casseroles, soups, and even as a low-carb alternative.
Deliciously Simple Ways to Enjoy Fall Produce
One-Pan Wonder: Roasted Fall Veggies. Nothing beets a sheet pan full of roasted fall veggies! For an easy, nutrient-packed meal, grab cauliflower, Brussels sprouts, and delicata squash—toss them with a splash of oil for healthy fats, sprinkle your favorite spices, and add a handful of pumpkin seeds for ex-seed-ing crunch. For a protein boost, throw some chicken or turkey on the pan, and you’ll have a meal that’s as fast as it is flavorful.
Soup-er Comforting Fall Soups. Fall is souper season! Warm up with a bowl of carrot and sweet potato soup, classic butternut squash soup, or even a velvety pumpkin soup. These recipes pack a cozy punch of fiber, vitamins, and soup-er simple prep.
Crisp & Crunchy Apple Pecan Salad. Apples are the core of this tasty salad! Toss in crunchy pecans, cucumber, goat cheese or feta, and dress it all up with a tangy apple cider dressing (made with garlic, Dijon mustard, maple syrup, salt, pepper, and olive oil). This salad will leave you apple-solutely satisfied.
Fall Produce & Wellness Perks That’ll Leaf You Wanting More
These seasonal picks aren’t just pretty on the plate—they bring all kinds of nutrients to the table! Here are some highlights:
Pumpkin: Full of beta-carotene, which your body converts into vitamin A—a peel-ing nutrient for your eyes and skin.
Brussels Sprouts: High in fiber and vitamin C, perfect for immunity and digestion (and avoiding sprout-breaks).
Apples: A great source of fiber and antioxidants that help keep you a-peeling and inflammation at bay.
Tips for Storing and Prepping Fall’s Best Produce
To make your produce thyme last longer, keep squash in a cool, dark place and store apples in the fridge for a crisp bite all season. Roast extra veggies on the weekend to spice up meals throughout the week, adding them to salads, bowls, and quick side dishes.
Enjoying Fall’s Fresh Finds
Eating seasonally with fall’s harvest is an easy, tasty way to turnip the nutrition in your diet. Try out these recipes and discover your own favorite ways to celebrate fall’s bounty. Now let’s get cooking—because there’s no thyme like the present to savor these seasonal flavors!
Need recipes and help making fall produce a part of your routine? The Nourished Membership is a great way to get access to recipes, but also the accountability and support from our RD team to help you see and make lasting progress. Get food tracking with RD feedback, monthly masterclass, Q and A group call monthly, handouts guides, video library, and so much more! Get more information and join us here: nourishedwithemily.com/membership-and-programs
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