In-season produce can be more nutritious than produce that’s not. Some fruits and vegetables that are in season during the fall include potatoes, pumpkins, radishes, apples, broccoli, and more.
Eating in season is the practice of eating fruits and vegetables that can be grown during the season you’re in.
While various fruits and vegetables may be available in your local grocery store, that doesn’t mean they’re all equally nutritious. Once produce is harvested, its nutritional quality can decrease over time — water-soluble vitamins such as vitamin C and B vitamins are particularly susceptible.
Ideally, you should eat foods that have been harvested recently. Here are foods considered in season for the fall and recipes you can make with them.
Various fruits are in season during the fall, all with their own health benefits. You may already be familiar with some, such as apples and pumpkins. However, there are many more in-season fruits you may not be aware of.
Sweet fall fruits include:
- Apples: Consuming apples may improve cholesterol levels.
- Bananas: Bananas are rich in vitamins B3, B6, B12, C and E. They also have high antioxidant activity.
- Cranberries: Cranberry products may prevent urinary tract infections (UTIs). However, more research is needed to confirm these findings. Moreover, cranberry products are not a treatment for UTIs.
- Grapes: Eating grapes is associated with a decreased risk of cardiovascular disease and hypertension.
- Kiwis: Kiwis contain a compound called actinidin, which can help promote digestion.
- Lemons: Lemons contain flavonoids and carotenoids and have antioxidant properties.
- Limes: Like lemons, limes are high in vitamin C and may reduce oxidative stress.
- Mangoes: Mangoes are
rich in soluble fiber, vitamins, minerals, and antioxidants, and may help protect your liver. - Pears: Consuming pears may help protect your heart and lungs.
- Pineapples: Pineapples are rich in fiber and possess anti-inflammatory and antioxidant activity.
- Pomegranates: Consuming pomegranate may reduce your risk of developing obesity, cardiovascular disease, liver disease, and kidney disease.
- Pumpkins: Pumpkin flesh is rich in important nutrients, such as fiber, vitamin C, vitamin E, magnesium, and potassium.
- Raspberries: The compounds in raspberries may help protect against obesity and certain cancers.
Recipes with sweet fall fruit
- Tuna Salad with Cranberries and Walnuts
- Salmon with Apple-Walnut Crust and Roasted Broccolini
- Green Smoothie with Spinach, Cucumber, and Pineapple
- Sauteed Apples with Pecan Crumble
- Warm Pears with Chia Walnut Crumble
- Pumpkin Spice Latte
- Hearty Pumpkin Chili and Avocado
- Autumn Stew with Pumpkin and Chickpeas
- Curried Pumpkin Soup with Crispy Tofu
- Raspberry Sherbet Chia Pudding
- Mango Mint Lassi
- Fiber Boost Smoothie
There are also some seasonal fruits that are treated more like vegetables when cooking. They may be used to create savory dishes. These include:
- Bell peppers: Bell peppers are rich in flavonoids and polyphenols, and they have anti-inflammatory properties.
- Plantains: Plantains may help manage blood glucose in individuals with type 2 diabetes.
There are more vegetables in season during the fall than fruits. They include:
- Beets: Beets have
antioxidant and anti-inflammatory properties . - Broccoli: Broccoli is rich in vitamin C and K. It also supports eye and bone health.
- Brussels sprouts: Brussels sprouts contain vitamin C, carotenoids, and vitamin K1.
- Cabbage: Some of the compounds in cabbage may help
prevent the development of type 2 diabetes. - Carrots: Carrots contain carotenoids and polyphenols, which have anticarcinogenic, antioxidant, and immune-boosting properties.
- Cauliflower: Cauliflower is rich in antioxidants and a versatile ingredient that can be prepared in several ways, such as a substitute for rice.
- Celery: Celery
contains important nutrients such as vitamin C, beta-carotene, and manganese. - Collard greens: Dark, leafy green vegetables like collard greens may help protect your heart health, vision, and memory.
- Green beans: Green beans have anti-inflammatory and antioxidant properties.
- Kale: Kale is associated with reducing inflammation and may help protect your gut.
- Lettuce: Lettuce is
associated with anti-inflammatory, antidiabetic, and anticancer properties, and it may help protect against cardiovascular disease. - Onions: Consuming onions may help protect your heart, brain, liver, and digestive system.
- Parsnips: Parsnips are a type of root vegetable, closely related to carrots. They have anti-inflammatory, antifungal, and antimicrobial properties.
- Peas: Consuming peas is
associated with health benefits such as reducing inflammation and oxidative stress. - Potatoes: Potatoes are rich in potassium. A diet that is high in potassium and low in sodium may reduce the risk of stroke and hypertension. However, the study also points out that increased potato consumption is linked to weight gain and type 2 diabetes. So, you should aim to limit fried and ultra-processed potatoes, like french fries and potato chips, and try to enjoy potatoes in moderation.
- Radishes: Radishes are associated with decreasing inflammation and protecting your heart.
- Rutabagas: Rutabagas are a cruciferous vegetable. Consuming these types of vegetables may decrease the risk of developing colon cancer.
- Spinach: Consuming spinach may protect your heart and brain. It is a versatile vegetable that can be easily incorporated into many different dishes, such as salad or pasta.
- Sweet potatoes and yams: Sweet potatoes and yams are good sources of beta-carotene, which may help protect against certain cancers and promote skin health.
- Swiss chard: Another type of cruciferous vegetable, Swiss chard has antioxidant and antimicrobial properties.
- Turnips: Consuming turnips
may protect your heart, brain, and liver. They are also anti-inflammatory. - Winter squash: Despite its name, winter squash is in season during the fall. It’s rich in carotenoids and flavonoids.
Recipes with fall vegetables
- Autumn-Inspired Chicken Thighs with Apples and Root Veggies
- Broccoli and Cheddar Crustless Quiche
- Shirataki Noodles with Broccoli-Almond Pesto
- Steak, Rosemary Potatoes, and Broccoli
- Seared Salmon, Brussels Sprout and Kale Salad with Dijon Dressing
- Almond-Crusted Trout With Shaved Brussels Sprout Salad
- Sloppy Joe with Cabbage Noodles
- Creamy Carrot Soup
- Cauliflower Pizza Bake
- Sausage and Sweet Potato Stuffing
- Coconut Sweet Potatoes with Creamy Kale and Salmon
- Steak, Mushroom, and Spinach Skillet
Garlic and mushrooms are also in season.
Fruits and vegetables that are in season may yield more nutrients than those that are not. During the fall, a variety of fruits and vegetables, particularly root vegetables, are in season.
You can make many hearty and comforting dishes with fall produce, ensuring your meals stay varied throughout the season. Soups and stews are particularly suitable. If none of the above recipes look appetizing to you, you can swap out ingredients with other seasonal produce and find what works best for you.