When autumn rolls in, it’s time to cozy up with some of the season’s best offerings: crisp apples, hearty pumpkins, and vibrant Brussels sprouts. Eating seasonal produce not only brings a taste of fall to your table but also saves you money and improves your nutrition. In this post, we’ll explore why fall fruits and vegetables are a budget-friendly, nutrient-dense choice, and I’ll share a few easy recipes to get you started (no pumpkin spice lattes required!).
Eating seasonally can help us reconnect with nature and appreciate the natural cycles. It enables us to eat a diverse diet that aligns with the environment, as the fruits and vegetables grown in season are packed with more nutrients and flavor.
Healthy Fit Active
Why Eat Seasonal Produce in Fall?
1. Nutritional Benefits at Their Peak
Fruits and vegetables that ripen naturally during the fall are packed with vitamins, minerals, and antioxidants that can help your body transition into the colder months. For example, fall staples like pumpkins and sweet potatoes are loaded with beta-carotene, which supports immune health and glowing skin. Brussels sprouts, another fall favorite, are rich in vitamin C, keeping those sniffles at bay as the temperature drops . And don’t forget apples—they’re high in fiber and antioxidants, perfect for keeping your diet balanced and digestion smooth .
2. Freshness and Flavor
Nothing beats the flavor of produce in season. When fruits and veggies are allowed to ripen on the vine or tree, they develop richer, more complex flavors. Fall produce like pears and apples can be enjoyed at their juiciest, while pumpkins and squash bring earthy warmth to autumn meals . By contrast, out-of-season produce is often harvested early to withstand long transport times, meaning they can lack flavor and nutrients.
3. Budget-Friendly
Produce in season is cheaper because there’s an abundance of it. When fall rolls around, apples, pumpkins, and root vegetables are plentiful, driving prices down at grocery stores and farmers’ markets. By eating what’s in season, you can save a bundle compared to buying out-of-season produce, which has the added cost of long-distance shipping .
4. Eco-Friendly and Local
Fall is the perfect time to visit your local farmers’ market. Not only are you supporting local farmers, but you’re also cutting down on your food’s carbon footprint by choosing produce that hasn’t traveled thousands of miles . Local and seasonal eating means fewer transportation emissions and fewer preservatives used to keep food fresh during shipping.
Fall Seasonal Produce and Simple Recipes
1. Pumpkins
Pumpkins are the star of the season. High in fiber, beta-carotene, and potassium, they’re great for heart health and digestion. And, no, we’re not talking about pumpkin-flavored everything—real pumpkins are much more versatile.
• Recipe: Roasted Pumpkin Soup
Cube a small pumpkin, toss with olive oil, salt, and pepper, and roast until tender. Blend with sautéed onions, garlic, and vegetable broth for a cozy, creamy soup. Add a dash of nutmeg for that fall flavor. (Pro tip: Save the seeds for roasting—they make a great snack!)
2. Apples
Whether you’re baking a pie or snacking straight from the orchard, apples are a fall favorite. Rich in fiber and antioxidants, they’re a sweet and nutritious treat.
• Recipe: Simple Baked Apples
Core a few apples and stuff them with a mixture of oats, cinnamon, and honey. Bake at 350°F for about 25 minutes. Serve with a dollop of Greek yogurt for a balanced fall dessert. (Bonus: It’ll make your kitchen smell amazing!)
3. Brussels Sprouts
Brussels sprouts may have been the veggie you avoided as a kid, but roasted to crispy perfection, they’re a game-changer. These little green powerhouses are full of vitamin K, vitamin C, and fiber .
• Recipe: Maple Roasted Brussels Sprouts
Toss Brussels sprouts in olive oil, salt, and pepper, then roast at 400°F until crispy. Drizzle with maple syrup and balsamic vinegar for a perfect balance of savory and sweet. Even sprout skeptics will be converted!
4. Sweet Potatoes
Sweet potatoes are packed with beta-carotene, vitamin C, and fiber—ideal for boosting your immune system in the cooler months .
• Recipe: Sweet Potato Mash with a Twist
Boil sweet potatoes until soft, then mash with a drizzle of olive oil, a pinch of cinnamon, and a touch of maple syrup. Top with crushed pecans for some crunch. This side dish is perfect for Thanksgiving or any fall dinner.
5. Pears
Pears, rich in vitamin C and fiber, are an excellent fall snack or dessert ingredient .
• Recipe: Pears Poached in Red Wine
Simmer pears in red wine with cinnamon sticks, star anise, and a little sugar until soft. This elegant dessert is surprisingly easy and will impress any dinner guests (or just you on a cozy fall evening!).
Fall is a time for comfort, and nothing says comfort like the warm, earthy flavors of roasted root vegetables, apples, and pears. It’s the season to embrace the natural sweetness and heartiness of foods that nourish us.
Holland & Barrett
Eating seasonally in the fall not only brings delicious flavors to your meals but also offers health benefits and budget savings. Plus, it’s an eco-friendly way to support local farmers and reduce your carbon footprint. So, this autumn, try incorporating some of these tasty seasonal fruits and vegetables into your diet—you’ll be harvesting the benefits all season long.
Now, time to head to the farmers’ market and load up on those Brussels sprouts! (No, seriously, they’re that good roasted.)
1. Cleveland Clinic. “Beta-Carotene: Benefits and Best Sources.” Cleveland Clinic Health Essentials, 25 Sept. 2024, health.clevelandclinic.org/beta-carotene-benefits-and-best-sources/.
2. Verywell Health. “The Health Benefits of Seasonal Eating, According to Dietitians.” Verywell Health, Dotdash Meredith, www.verywellhealth.com/the-health-benefits-of-seasonal-eating-5181031. Accessed 25 Sept. 2024.
3. “Immune Boosting Functional Components of Natural Foods and Its Health Benefits.” Food Production, Processing and Nutrition, BioMed Central, 2020, fppn.biomedcentral.com/articles/10.1186/s43014-020-00039-9.
4. BioSource Nutra. “Seasonal Produce: The Best Fall Produce for Your Diet.” BioSource Nutra, www.biosourcenutra.com/blogs/nutrition/seasonal-produce-the-best-fall-produce-for-your-diet.
Unsplash photo credits: Pumpkins, Apples, Pumpkin Soup
Leave a Reply