As the fall season comes upon us and the temperature outside begins to cool it is a good time to start looking at using ingredients that are more plentiful for the season. Eating seasonal fruits and veggies is a great way to keep your grocery budget in check and gain the most nutrition from your food.
In this blog, you will learn what seasonal foods are best to eat this time of year and why you will want to start adding them to your diet right away.
Top 11 Foods To Eat This Season
Every season comes with an abundance of delicious fruits and vegetables; however, choosing the right foods can be tricky. From September to November, the autumn harvest brings a variety of healthful and delicious produce. Although we live in a world where we can have all fruits and vegetables delivered to us from all over the world it is wise to eat foods that are in season for best health and to reduce costs.
1) Apples
Over 7500 varieties of apples exist and they are very versatile. You have heard the saying, “an apple a day keeps the doctor away.” Well, this might just be true! These sweet and crunchy balls of goodness are packed full of over 10,000 phytonutrients (vitamins, minerals and antioxidants) and have many health benefits such as supporting heart health, managing blood sugar, good for the healthy gut bacteria, may prevent cancer and manage asthma.
Eat them raw dipped in your favourite nut butter, make an apple pie or pear butter spread for our toast like my grandmother used to do.
2) Beets
Although beets are available year round and grow very well in the garden all summer long they are best in the fall. If you plant these little red gems and watch them grow over the summer you can harvest them in the fall and they will quite a while.
Beets, due to their rich colours of red, yellow and even multicolours, are rich in antioxidants that are beneficial for the heart and blood. Eating beets has been shown to reduce heart and liver disease and increase blood flow to the brain.
Eat them raw in a salad, juice them or roast them with other root veggies for a delicious fall meal or side dish.
3) Brussels Sprouts
Too often I have heard kids, and adults, turn up their nose to these little green brains; however, they are packed full of vitamin A and C and over 2 grams of protein per 1/2 cup serving. Brussels sprouts are part of the cabbage family, which help to reduce inflammation, support healthy digestion and reduce risk of various chronic diseases such as heart disease and cancer.
Cut them up and sauté in a pan with a dash of salt and pepper and pomegranate vinaigrette or add them to a stir-fry or chilli.
4) Cranberries
Most people like to eat cranberries this time of year as a condiment to their Thanksgiving or Christmas dinner feast. However, cranberries are very good for your health. Cranberry juice has been shown to prevent urinary tract infections and even slow the rate of cancer cell growth.
Most cranberries are not sold, or bought fresh, due to their tart taste and are mostly dried, canned or turned into juice.
Add fresh or frozen cranberries to your morning smoothie, toss dried cranberries on top of your salad or serve cranberry jelly with your holiday meal.
5) Pears
Pears have two common categories, Asian and European pears, which are Bosc or Bartlett and are best eaten in the fall. Pears are very high in soluble fibre, which is critical for good health as fibre helps reduce the “bad” LDL cholesterol and helps with digestive flow.
Eat these sweet delights sliced up, canned, in smoothies or as your favourite dessert such as a cinnamon pear crisp.
6) Persimmons
These orange-coloured fruits are originally from China and have a sweet, honey-like flavour. Persimmons are loaded with good nutrients like vitamins, minerals and antioxidants and are high in fibre. These nutrients provide a variety of health benefits including, reduce inflammation, support the health of the heart and eyes.
Persimmons can be eaten fresh, dried or cooked and are commonly used around the world in jellies, drinks, pies, curries and puddings.
7) Pomegranates
Pomegranates are rich in phytochemicals and have been used as medicine for thousands of years. Studies have shown that pomegranate fruit and it’s juice has many health benefits such as: reduce inflammation, may help with cancer prevention, protection from Alzheimer’s disease, support the immune and reproductive systems, reduce risk of high blood pressure and heart disease and enhance endurance and sport performance.
Many people tend not to eat pomegranates because they can be hard to peel; however, you can get the fruit already taken out of the shell or drink the raw juice.
8) Pumpkins
Pumpkins are part of the squash family and one of the best sources of beta-carotene, which is used in the body to promote healthy vision and cell growth.
Pumpkin pie is extremely popular this time of year as the holiday season comes around. You may also see these big orange balls as Jack O’Lanterns around Halloween. Scrape out the seeds, last them in the oven with some seasoning and you have yourself a delicious treat that is full of healthy omega fats and and 5 grams of protein per 1/4 cup serving.
9) Rutabagas & Turnips
These root veggies may not always look appetizing with their weird shape and hairy roots but they are packed full of healing nutrition including fibre. Research shows that eating these root veggies on a regular basis may help reduce prostate and lung cancers. The green tops are also rich in calcium.
Slice them up and eat them raw dipped in your favourite hummus, steam them with carrots and serve them mashed with a dash of maple syrup or rats them with a variety of other root veggies for a healthy side dish or meal.
10) Squash
Squash is one of the most well-known fall vegetables. There many different types of squash varieties such as zucchini, summer, winter, acorn, butternut and spaghetti squash that can be used to make all kinds of different healthy meals this season.
Eating squash has many health benefits including containing a variety of vitamins and minerals that help to reduce inflammation and support the immune system, helps to maintain regular blood sugar levels, prevents infection, supports the health of the lungs, heart and eyes.
You can sauté a summer or winter squash in a pan, use it to make soup or serve as a side or make a delicious low-carb spaghetti with the pasta-like strands of the spaghetti squash or eat them raw.
If you’re looking for an easy, and delicious recipe for acorn squash this holiday season please read my blog, “How To Prepare A Vegan Thanksgiving Feast.”
11) Sweet Potatoes & Yams
Although you can find sweet potatoes and yams all year round they are at their peak in the fall season. Like squash, due to their rich orange or yellow colour sweet potatoes are full of beta carotene and other vitamins and minerals to support good health.
Some of the benefits of sweet potatoes include rich in fibre, reduce inflammation, may reduce risk of cancer, promote healthy digestion, regulate blood sugar, support eye health and more!
Slice these little gems up, season with salt and pepper and roast in the oven, bake and top with coconut oil and chives or use them to make delicious breakfast bars.
As you can see there are many delicious and healthy foods you can eat this fall season. When you start to incorporate these foods into your diet on a regular basis you will notice a significant shift in your health and appearance.
Many of my clients come to me looking for the secret to weight loss and the truth is there is no secret here. All you have to do is eat a variety of delicious whole foods that are in season and preferably organically grown and the excess weight will fall off you without much effort at all. You will also notice a great improvement in your blood work and overall health and your hair, skin and nails with be much healthier.
If you eat these foods often in the fall season I would love to hear, in the comments below, your favourite way to make them. Do you have a delicious recipe or just like to much on them raw.
You will find many of these foods in the recipe I post on my blog. If you have a craving for a particular recipe but can’t find a good one please let me know and I will see if I can come up with one for you!
Please enjoy these recipes blogs:
5 Delicious Vegan Breakfast Ideas
5 Simple Healthy Upgrades To Your Favourite Snacks
5 Refreshing Non-Alcoholic Beverages For A Warm Summer Day
Who Else Loves A Summer BBQ? Entire Meal Plan With Recipes
Until next time…may the magic of living nutrition bring you a lifetime of healthy abundance.
Namaste,
Rachel Joy Olsen, BSc., MBA
Author, Health & Wellness Coach