Seasonal Fruits and Vegetables for Fall
By Carleton Rivers, MS, RDN, LD
You may have noticed a change in the variety of produce available in your local grocery stores and farmers’ markets. The start of a new season means new foods are being harvested, and it is a great time to revamp your grocery list. What better way to enjoy fall’s bountiful harvest of fresh vegetables and fruit than to incorporate it in healthy recipes for the season.
October marks the beginning of a new season! Fall is known for its start to cooler weather, but it is also the beginning of a new harvest season. The best way to enjoy seasonal recipes is by purchasing produce from your local farmers’ market. Buying local, seasonal produce is a great way to ensure quality and freshness while supporting your local farmers. The cooler weather may also bring with it more sniffles and sneezes. To help boost your immune system this fall, try to eat more nutrient-rich foods, meaning foods that have the most nutrients per calorie. Examples of nutrient-rich foods include fruits and vegetables. Below is a list of fruits and vegetables that will be harvested this season.
Seasonal Fruits and Vegetables for Fall:
Vegetables: Spinach, pumpkin, onions, cauliflower, Brussels sprouts, zucchini, broccoli, artichokes, arugula, cabbage, carrots, chiles, peppers, edamame, eggplant, fennel, garlic, green beans, kale, and sweet potatoes
Fruit: Grapes, pears, apples, bananas, oranges, clementines, and cranberries
Many of the fruits and vegetables listed above may be foreign to you. Expand your taste palate by trying one new fruit or vegetable each week. Kale might be a great vegetable to start. Kale is a type of cabbage and can be found in green or purple. It is known for having many health benefits specifically due to its high concentration of antioxidant vitamins A, C, and K. One of my favorite ways to serve kale is to lightly brush the leaves with Dijon mustard and extra-virgin olive oil and broil it in the oven for a few minutes to crisp up the leaves. Serve this alongside your favorite protein or just enjoy it as a snack.