The fall season is officially upon us. This time of year is marked by crisp, cool days, preparation and celebration, and an abundance of warming, harvest foods.
As the temperature drops, our bodies require more concentrated, energy-rich foods like root vegetables, squashes, seeds and nuts. The fall is a great time to experiment with cooking and baking in your kitchen. While we have access to a variety of fresh produce in the spring and summer seasons, we have to plan accordingly for fall and winter. Look around. Appreciate your surroundings. Let the season’s rich color palette inspire you and try adding some fall flavors, spices and seasonings into your next meal.
Eating locally grown food in accordance with the seasons helps to keep our bodies in balance. Here is a list of fruits and vegetables that are in season this fall, along with their main nutrient content. By incorporating them into your menu-planning, you’ll enjoy the full nourishment of your food.
- Acorn Squash (Vitamin C, potassium, and magnesium)
- Apples (Vitamin C and fiber)
- Belgian Endive (Vitamins K, A, and C, folate, potassium, calcium, and magnesium)
- Broccoli (Vitamins C, K, and A, folate, potassium, calcium, and iron)
- Butternut Squash (Vitamin A (from beta-carotene), Vitamin C, potassium, fiber, and antioxidants)
- Cauliflower (Vitamins C and K, fiber, folate, and choline)
- Celery Root (Vitamins K, C, and B6)
- Cranberries (Vitamin C, Manganese, fiber, and quercetin)
- Daikon Radish (Vitamin C, fiber, folate, potassium, copper, calcium, and magnesium)
- Garlic (allicin, Vitamin B, manganese, selenium, calcium, and potassium)
- Ginger (Vitamins C and B6, potassium, magnesium, and manganese)
- Huckleberries (antioxidants, fiber, Vitamins C and K, iron, calcium, and manganese
- Mushrooms (B vitamins, selenium, copper, potassium, and fiber)
- Pear (Vitamin C and potassium)
- Pumpkin (Vitamins A and C, fiber, potassium, iron, magnesium, and copper)
- Rutabagas (Vitamins B and C, potassium, fiber, and magnesium)
- Sweet Potatoes (beta-carotene, Vitamins B and C, potassium, manganese, copper, magnesium, and fiber)
- Swiss Chard (Vitamins A, C and K, magnesium, fiber, potassium, iron, copper, and antioxidants)
- Turnips (Vitamins C and K, fiber, potassium, folate, calcium, and magnesium)
- Winter Squash (Vitamins C and B6, fiber, antioxidants, potassium and magnesium)
Will you try a new fall fruit and/or vegetable this season?