Embracing Autumn’s Abundance: Our Favorite Fall Produce

Fall. You’re either counting down the days until the sun is shining again where you can splash around in a body of water or you are embracing everything maple and pumpkin. Here in California, we are lucky enough to have sunshine all year long. And while we are not missing the sunshine, we are mourning the end of summer produce. Nothing really compares to a juicy peach eaten over the sink or perfectly red-ripened strawberries in the peak of summer. So while we fantasize about stone fruit season coming back, here are some of our favorite fall fruits and vegetables that keep us excited at the farmer’s markets. 

Figs

Figs are rich in soluble fiber which are beneficial for digestive and heart health. They are delicious eaten raw paired with cheese as a snack or cooked down and served with meat such as a pork chop. Figs are in season in the late fall so get them while you can!

Winter Squash

While pumpkins get most of the notoriety among winter squash, there are so many varieties to choose from. Acorn squash and delicata squash can both be eaten with their skin on. This makes an easy and quick weeknight side dish when roasted in the oven with olive oil and spices. Butternut squash is often found pre-cut in the grocery store which can save you time when prepping dinner. Spaghetti squash can be cooked in the microwave in under 20 minutes and is delicious when served with a marinara or bolognese sauce. Winter squash is high in Vitamin A, C, antioxidants, potassium, and fiber. You can even eat the seeds for added fiber, iron, and Vitamin E. 

Beets

When you hit the farmer’s market in the fall and winter, you will undoubtedly see an array of root vegetables. Beets come in a vibrant, deep purple or yellow color and are best when steamed or roasted. These days, you can purchase beets pre-cooked in the refrigerator section of your grocery store or even buy them canned. And yes, canned produce contains adequate nutrients! Beets are rich in fiber, antioxidants, copper, manganese, and folate and are best eaten in salads, as a side dish, or in a soup such as borscht. 

Apples

Does anyone want to go apple picking? Apples are synonymous with fall and, while we can get them year round in the US, are best in season around this time of year. The next time you go to a farmer’s market or supermarket, try a new varietal of apple. You never know what you might “fall” in love with! Apples are rich in Vitamin C, fiber, potassium, and antioxidants. They can be eaten raw as a snack paired with peanut butter or cheese or cooked down for a sweet dessert. 

Cabbage

Here at As You Are Nutrition, we love finding budget-friendly ways to incorporate nutrient-dense foods. Enter, cabbage. Cabbage lasts for weeks in the refrigerator and can be eaten raw in a salad such as coleslaw or cooked down with oil and a splash of vinegar or lemon as a side dish. Braised cabbage gets incredibly sweet and tender—the longer the better in the oven! Cabbage is a non-starchy vegetable that contains fiber, potassium, Vitamin C, and Vitamin K. 

Pears

Pears are a great source of fiber, Vitamin C, and Vitamin K. Since pears are one of the few fruits that don’t ripen on the tree, you can let them ripen on the counter and know they are ready to eat when they are slightly soft to the touch. Once pears are ripe, store them in the refrigerator to maintain freshness. Pears come in 8 different varieties and can be eaten raw in salads or cooked in desserts or side dishes. 

Join us in celebrating the exciting produce available this fall. If you are looking for more individualized nutrition support, book an appointment with one of our dietitians at As You Are Nutrition.