What's in Season This Fall: Your Guide to Fall Produce
Fall is here - and with it apples, pears, squash, root vegetables, cranberries, pomegranates and hearty greens. Seasonal produce is picked at peak harvest, so it has the best flavor and texture, more vitamins, minerals and other beneficial plant compounds, and it's better for the planet. Eating seasonally also builds variety into your diet across the year, instead of relying on the same fruits and vegetables year round - and variety is key to a balanced diet long-term.
Here’s what’s in season this fall in the Northeast.
Fall Fruits in Season
Apples and pears. Available year-round, but fall is their season. They provide fiber, vitamin C and a variety of antioxidants. Keep the skin on for extra fiber and wash thoroughly.
Grapes, cranberries and pomegranates. All provide fiber, vitamin C and polyphenols - the plant compounds behind their deep color. Note that fresh cranberries are very tart, so dried cranberries often contain a lot of added sugars - look for unsweetened varieties.
Fall Vegetables in Season
Pumpkins and squash. Butternut, acorn, delicata and kabocha are rich in fiber, potassium, vitamin C and carotenoids. The orange varieties contain beta-carotene, which the body converts to vitamin A for vision, immune function and normal growth. Carotenoids are fat-soluble, so eating squash with some fat boosts absorption.
Root vegetables. Sweet potatoes, carrots, beets, parsnips and turnips provide potassium, vitamin C and, in carrots and sweet potatoes, beta-carotene. Roasting concentrates and caramelizes their natural sugars, which is why roasted root vegetables taste sweeter than steamed.
Hearty greens and cruciferous vegetables. Kale, cabbage, Brussels sprouts, broccoli and cauliflower are at their best in the Northeast once the weather cools, and they're rich in fiber, vitamin K, folate and other beneficial plant compounds.
How to Cook with Fall Produce
Pair fruits and vegetables with protein, whole grains or another carbohydrate, and healthy fats. Aim to eat a rainbow; different pigments carry different plant compounds, so a variety of colors means a broader range of nutrients.
Apples and pears - eat fresh, or add to oatmeal, yogurt, salads and baked dishes. Pair with nuts, seeds or nut butter for a more satisfying snack.
Grapes and pomegranate - add to salads, yogurt, oatmeal or grain bowls.
Squash - roast with olive oil and herbs, add to soups or grain bowls, or use pumpkin puree in baked dishes.
Root vegetables - roast a mix to get several vegetables into one meal, or add to soups, stews and grain bowls.
Greens and cruciferous vegetables - roast Brussels sprouts or cauliflower, add kale or cabbage to soups and salads, or combine broccoli with whole grains and protein.
And if you’d rather not do the roasting, that’s what Easyfeast is for. Our chefs cook three fresh meals in your kitchen each week, built around what’s in season. Request a trial to get started.
Sources
U.S. Department of Agriculture. (n.d.). Vegetables. MyPlate. https://www.myplate.gov/eat-healthy/vegetables
U.S. Department of Agriculture, Agricultural Research Service. (n.d.). Know your late summer fruits and vegetables. https://aglab.ars.usda.gov/the-nutrition-corner/know-your-late-summer-fruits-and-vegetables
U.S. Department of Agriculture, Agricultural Research Service. (n.d.). Farm-fresh produce and you! https://scientificdiscoveries.ars.usda.gov/tellus/stories/articles/farm-fresh-produce-and-you
U.S. Department of Agriculture, Food and Nutrition Service. (n.d.). Storing fresh produce. https://www.fns.usda.gov/fs/produce-safety/storage
Yao, Y., et al. (2023). Effects of dietary fat type and emulsification on carotenoid absorption: A randomized crossover trial. The American Journal of Clinical Nutrition. https://www.sciencedirect.com/science/article/pii/S0002916523462673