Complete Guide to Fall Produce + Recipes and Tips
The season of fall produce, comfort food, blankets, bonfires, hot tea, and cool nights is here!
Fall is the time when many fruits and vegetables are at their peak flavor. While most of these fruits and vegetables are available year-round at the supermarket, they’re of noticeably better quality in the fall. Look for farmer’s markets and farm stands to support your local farms, or ask your supermarket what’s homegrown (even large chains have local produce that’s in season).
Whether you’re eager to try a new way to serve an old favorite or want to try out something new, here is your go-to guide to Fall fresh fruits and vegetables, with fun facts about each, like how to pick the best, recipes, prep and storage suggestions!
Cranberries
These are definitely in my top berries list. They’re commonly grown here in New England and are harvested in the fall. Half a cup of the tart berries is low in sugar and loaded with antioxidants and also vitamins like C, A, and K, more than strawberries and blueberries.
Tip: To choose good cranberries, hold one between your fingers and give it a gentle squeeze. It should feel very firm, like an acorn or pearl. The flesh should give just a tiny bit.
They’re delicious added to slow cooker pot roast, dried in a dehydrator or oven for snacks or as a salad topping, or to make your own cranberry sauce/jam.
https://www.simplejoy.com/cranberry-orange-mulled-wine/
Acorn Squash
Acorn squash is sweet and loaded with potassium, vitamin A and C, fiber, and magnesium. To prepare, halve the acorn squash, toss the seeds, and place a mixture of chopped pistachios, quinoa, golden raisins, cumin, salt, pepper, and olive oil inside each half of the squash and bake on 375 degrees Fahrenheit for 45 minutes.
Tip: When selecting an acorn squash, pick a squash that is dull in color and heavy in weight. Be sure to avoid any acorn squash with cracks and/or soft spots.
https://www.paleorunningmomma.com/stuffed-acorn-squash-sausage-and-rice-whole30-paleo/
Apples
Apples seem so common here in North America, and if you’re used to shopping at giant commercial grocery chains, you may not even realize that apples have a season, but they do!
All of the many varieties during the fall and winter months are crisp, sweet, and juicy. Throughout the season you can expect to see Fuji, Gala, Braeburn, Honey crisp, and my favorite Pink Lady.
“An apple a day…” Apples are a good source of fiber, potassium, beta carotene, vitamin C, antioxidants, folate, magnesium, and calcium. Some studies show that they may help protect against heart disease, diabetes, and cancer.
Bake apples into applesauce, add them to your Thanksgiving stuffing, toss them in your salad for a sweet crunch, or bake a delicious and easy apple crisp.
https://www.ambitiouskitchen.com/healthy-apple-crisp/
Kale
Kale is considered to be one of the most highly nutritious vegetables, with powerful antioxidant and anti-inflammatory properties. Amazingly, one cup of kale contains 1,300 times the daily requirement of Vitamin K, which is important for bone health and blood clotting.
Tip: Avoid washing kale until just before use since it will hasten spoilage. Always store refrigerated.
You can use kale in so many dishes, such as salads, soups, and smoothies. Or make some yummy crunchy kale chips!
Pumpkin
Arguably the poster-child of fall produce, pumpkin is a true sign of fall! They come into season in September and then they leave an impact on all of our holidays: they become works of scary art during Halloween, they shine as pie filling and are the mainstay for our fall lattes.
Also, the other winter squash types come into season at the beginning of fall and they last during winter.
Pumpkin is high in vitamin C, antioxidants, you can find magnesium, zinc and iron in its seeds, too! One cup of pumpkin contains more vitamin A than a cup of kale, more potassium than a banana, and more fiber than 1⁄2 cup of quinoa.
Tip: Butternut squash can be substituted for any recipe that calls for pumpkin, so if you can’t find the perfect pumpkin, look for a butternut squash instead. Heavy butternut squash are best! P.S did you know canned pumpkin is actually canned squash?!
🍂 My MAPLE CARAMEL PUMPKIN FALL BALLS 🍂
Cauliflower
Cauliflower is traditionally white, but there are also green, orange, and purple varieties. Low in calories with tons of vitamin c, fiber, choline (which many people are deficient in), sulphoraphane (a potent antioxidant), and protein, cauliflower is a nutritional powerhouse!
Preparation is easy, just remove the outer leaves and any discolored spots, then trim the florets off where they meet the stalks.
If you haven’t tried roasting cauliflower drizzled with olive oil, you’ll love its rich, nutty flavor. Cauliflower is so versatile and one of my favorite veggies that is so easy to work with and adapts to each recipe! It can be pureed into cauli mash or riced with a food processor or knife to create homemade cauliflower rice perfect as a base for stir fries, curries, and stews.
My Best Zesty Roasted Cauliflower Nuggets
1 large head cauliflower, cut into large bite-size pieces
2 TBS avocado oil or extra virgin olive oil (I love Primal Kitchen + Use code NWW for 10% off)
½ TBS curry powder
1 tsp ground cumin
Pinch salt and pepper (I love Redmonds + Use code NWW)
3 TBS mayonnaise (I love Primal Kitchen + Use code NWW for 10% off)
Juice and zest of 1 lime
1-2 cloves garlic, minced
1 TBS fresh chopped cilantro
Preheat the oven to 450F and place a silicon mat on large baking sheet or line with parchment paper.
In a large bowl, drizzle the cauliflower pieces with avocado or olive oil and sprinkle evenly with the curry powder, cumin, salt and pepper, and toss together.
Roast for 20 minutes, flipping halfway, until they brown and crisp up.
While the cauliflower is roasting, add the mayonnaise, lime juice, zest, garlic, and cilantro to the same large bowl used to season the cauliflower and mix together.
Add the roasted cauliflower to the bowl with the mixture and toss to combine. Sprinkle with more cilantro. Enjoy!
Persimmons are rich and juicy, great sliced or eaten like an apple!
Persimmons
With their rich notes of nutmeg, it’s no wonder persimmons are a favorite fall fruit. There are 2 popular types and both are delicious with notes of cinnamon and brown sugar. Fuyu persimmons are the best in my opinion, and have a flat bottom, resembling orange tomatoes or mini pumpkins.
Tip: They should be firm to the touch, like an apple. Don’t hesitate to eat these little cuties, just remove the leaves, give them a quick rinse, slice them up or bite right into them, skin and all, like an apple!
Carrots
Carrots, and other root veggies like parsnips and turnips, are a sign that the fall season is here. Whether nibbled on as a snack, roasted as a side dish, or eaten raw in a fall salad, carrots are one of the earth’s healthiest foods, being great for eye health and full of essential vitamins and minerals!
Carrots come in a wide variety of colors, such as purple, yellow and white. Fun fact: the reason we associate carrots exclusively with the color orange goes back to Holland in the 17th century when the royal House of Orange decided to cultivate only orange carrots. Their brilliant and bright color became an unofficial symbol of their reign.
Despite their density, carrots are actually very high in water content and are prone to try out quickly (leaving them skinny and soft). Tip: if they do come with green tops, remove them, as they will suck all the moisture from the carrot, making them soft. Do not wash, rinse or cut until ready to cook. If left in the crisper drawer in an open paper bag, they can last for over a week.
We all know carrots are delicious and sweet just as they are, but with such a great fall flavor, they’re often underused. Simply roasted in the oven, carrots are caramelized to perfection! Try roasting them with butter and dill, or cumin and curry.
My Immune Booster Orange Creamsicle Smoothie
1 ½ cup coconut water or almond milk
1 scoop vanilla protein powder
1 TBS chia seeds
1 small frozen banana (Tip: Freeze ripe bananas for making your smoothies, you can add them right in frozen for extra creaminess!)
1/2 of an orange or 1/3 c pure orange juice (no added sugar)
1/3 cup shredded carrots
1 tsp ginger (fresh if possible
1 TBS raw honey
1/2 tsp turmeric ( fresh if possible)
1/4 tsp ground black pepper (to help our body absorb the turmeric)
1/4 tsp cinnamon
Blend until creamy, enjoy!
Brussels Sprouts
The most adorable in the cabbage family, brussels sprouts are a staple of the fall season. Although native to the Mediterranean (where they have been popular since Ancient Roman times), today California is responsible for nearly 90% of all North American Brussels sprouts!
Brussels sprouts are one of the few veggies that don’t lose any of their nutritious value when cooked (whether steamed, roasted, or sautéed). That is a good thing because they are high in omega-3s, fiber, and vitamins C and K.
To prepare, cut away any extra stem, remove outer leaves, rinse the bulb and slice in half (or quarter depending on your preference and this size of the bulb).
One of my favorite ways to make Brussel sprouts is to roast them. Simply wash and halve, toss in avocado or olive oil with a sprinkle of sea salt and pepper and bake at 350 degrees for 35-40 minutes or until soft, tender and golden brown in color (also pairs well with roasted cubed sweet potatoes). They can also be quickly steamed and then sautéed with onions and bacon (yum!).
Tip: Be careful not to overcook because they become gray and soft (due to an organic compound that contains sulfur) giving off a strong eggy smell that can give them a bad rap.
Bonus: the extra leaves that might fall off get extra crispy like chips!
https://thedefineddish.com/crispy-brussels-sprouts-with-lemon-basil-aioli/
Pomegranates
This superfood is actually one of the world’s oldest and most celebrated fruits. Hailed for its healing powers, it was known as a symbol of prosperity. I just like it because it’s beautiful, healthy, and bursting with flavor!
Pomegranates contain vitamin C and fiber and are one of the highest antioxidant-rich fruits, being high in polyphenols which may help improve memory, prevent cancer, and improve joint health.
Tip: to get the seeds (arils), crack the pomegranate open over a bowl of water and use a wooden spoon to lightly hit the pomegranate to knock the seeds loose into the bowl, and then remove the white flesh.
They can be refrigerated up to 2 months or frozen.
Eat the juicy seeds raw or add to yogurt, smoothies, or to a fall harvest salad for a pop of color and crunch (just be careful as pomegranate juice stains).
https://www.halfbakedharvest.com/roasted-butternut-squash-and-pomegranate-salad/
Beets
Nothing beats a good beet (hah!), and they’re at their best during the fall season. There are traditional purple, golden, white, and multicolored versions during autumn. Beets are high in betaine, which may help lower risk of heart and liver disease. Beets are also a good source of antioxidants such as betacyanin (which give the beets their deep red color), fiber and nitrates, which can help stave off heart attacks, stroke, heart disease, and dementia because it increases blood flow to the brain.
Choose small, firm beets that are well-rounded and uniformly sized for even cooking. The freshest beets are those with bright, crisp greens on top. The skins should be deep red, smooth, and unblemished.
Roasting beets is best, simply remove the green tops, drizzle with olive oil, wrap in foil and roast at 400 degrees for 50 minutes.
Tip: Rub with a paper towel to easily remove the skin from cooked beets!
https://www.acouplecooks.com/vegan-poke-bowl/
Like these healthy recipes and tips??
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