Five Fantastic Fall Foods

girl vegetables

What do you think of when you think of in-season produce during the fall months? If you can only come up with pumpkins and apples, you are missing out. There are many other tasty and nutritious foods that reach their peak freshness in the fall, and they are available at both the supermarket and your local farmer’s market.

When you eat seasonally, you will be increasing the variety of foods in your diet, which means that you are also increasing the types of vitamins and nutrients you are consuming. Additionally, when you eat in season, you are getting the vegetables while they are at the peak of their nutritional value. Within a few days of being harvested, the nutritional values have already decreased by one-third.

When you head out to do your shopping this month, don’t just fill your cart with the same fruits and vegetables you always grab. Instead, mix it up by choosing a selection of foods that are in stock. Not only are you going to reap the nutritional benefits of eating in season, but you are also going to have produce that is tastier and costs less.

Here are five foods that are in season in the fall, and you should consider adding them to your next grocery shop.


Cranberries are often associated as a sweet sauce to go with turkey and once a year. However, this isn’t the only thing that cranberries are good for. Cranberries can be used in many different ways, including adding whole cranberries to your breakfast cereal to get extra fiber and antioxidants. Just one cup of raw cranberries contains more than twenty percent of your daily vitamin C, four grams of fiber, and high levels of antioxidants.

In your cereal isn’t the only way to incorporate cranberries into your day. Consider adding cranberries into your morning smoothie for a tart bite. You can also add cranberries into homemade cookies, muffins, granola bars, or eat them on their own. If you are looking for more ways to incorporate cranberries into your diet, a quick internet search will bring you to hundreds of delicious recipes. Finally, fresh cranberries freeze exceptionally well. This means you can buy in bulk while they are in season and cheap and use them year-round.

Brussels sprouts

brussels sprouts

Many people who hear “Brussel sprouts” find themselves cringing and choosing to avoid them. However, there are many ways to prepare this fantastic, nutritious vegetable that won’t leave you gagging.

Finding a recipe with Brussel sprouts that you enjoy eating is worth the trial and error when you consider all of the benefits that come from eating them. Brussel sprouts are known to help detoxify our bodies by supporting a healthy liver and boosting our intake of antioxidants. Additionally, they contain high levels of vitamin K, vitamin C, folate, manganese, fiber, and potassium.

If you are looking for some delicious ways to try Brussel sprouts, start with these two options.

Option One: Sauteed Brussel Sprouts

Cut your Brussel sprouts in half and add them into a hot pan with oil. Allow them to cook until they are caramelized. Continue adding oil as needed to caramelize the Brussel sprouts without letting them burn. Once the Brussel sprouts are caramelized, add some salt and pepper. Finally, remove the pan from the heat and add a splash of balsamic vinegar.

When you serve the Brussel sprouts, you can add some parmesan cheese, nuts, herbs, or anything else that sounds good.

Option Two: Roasted Brussel Sprouts

Preheat your oven. Cut the Brussel sprouts in half before adding them to a sheet pan. Drizzle them with olive oil and add some thinly sliced garlic. Sprinkle grated parmesan cheese evenly over the Brussel sprouts and season with salt and pepper. Toss the Brussel sprouts so they are evenly coated and roast until they are crisp and golden.



To get the most nutrition from the tangy pomegranate while it is in season, eat the seeds that are found at the center of each aril. The seeds are the kernel sized pieces of pomegranate that are found in the center. The seeds are a great source of fiber. When added to the pomegranate juice, the seeds will provide you with vitamin C, antioxidants, potassium, and fiber.

There are many different ways that you can enjoy pomegranates. The pomegranate seeds are crunchy, making them a great choice to add to your salads, salsas, cereals, and even yogurt. Here are some other suggestions on how you can add pomegranates to your diet.

  • Sprinkle pomegranate seeds on your Brussel sprouts
  • Add pomegranate to your chicken or fish dishes
  • Use the fresh juice to make homemade candy
  • Add pomegranate to some citrus fruits to make a delicious winter salad
  • Boil down the pomegranate to make some pomegranate syrup
  • Freeze the pomegranate to make sorbet


Parsnips are a root vegetable that looks like a carrot, although the flavor is very different. Instead of the sweetness you get when you bite into a carrot, parsnips have a less sweet and nuttier flavor.

Parsnips are a great source of folate, potassium, and vitamin C. However, they are also a great source of both soluble and insoluble fiber, which helps your digestive health and blood sugars.

There are many different ways that you can prepare parsnips. You can add them to soups and stews, or you can make them into their own side dish. Some of the best ways to use parsnips include the following:

  • Mash with herbs and butter
  • Pickle parsnips for a great snack
  • Roast with other root vegetables
  • Parsnip fries


Hazelnuts are harvested in the fall, making this the time that you are most likely to find them in the produce aisle or at the farmers market. These nuts are fiber-rich and nutrient-dense, bringing you a source of vitamin E, as well as omega-3 fatty acids. Omega-3 fatty acids which help lower both LDL or bad cholesterol and increase HDL or good cholesterol.

Hazelnuts can be added anywhere that you would usually include other nuts such as almonds and walnuts. Some great options include toasted hazelnuts and add them to salads, vegetable dishes, and stuffing.

You may also want to read… Healthy Recipe: Fall Panzanella With Pears & Cranberries

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