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Seasonal Eating: Fall Edition

The first step of improving health is through diet, and what better way to do that than by eating fresh fruits and vegetables at the peak of their harvest? All produce has a natural harvest period. Seasonal food is that which is purchased and consumed around the time that it's harvested. While we’ve become accustomed to getting whatever food we’re craving at any time during the year, this wasn’t always possible.


It’s no coincidence that certain foods are harvested at specific times of the year. For example, watermelon is most abundant in summer. We tend to sweat more in the summer, and watermelon is mostly water. Nature naturally produces what our bodies need throughout the seasons. With technological advances, we can produce watermelon in the fall, but you may notice it doesn’t taste quite as good.


Depending on where you live, different things will be in season at different times. The following is a list of in-season fruits and vegetables for North America in the Fall, many which are rich in color, like burnt-orange, deep purple, and red:

  • Veggies: Artichoke, beets, bell pepper, broccolini, brussels sprouts, butternut squash, cauliflower, celery root, chard, corn, eggplant, fennel, garlic, mushrooms, parsnips, potatoes, pumpkin, radishes, rutabagas, spinach, sweet potatoes

  • Fruits: Apples, cranberries, pears, persimmons, plums, pomegranates, raspberries, tangerines

When it comes to squash, you have a variety to choose from. Butternut is one of the most commonly known varieties. It’s about a foot long and bell-shaped. Acorn squash is shaped like an acorn and is green and yellow in color. Delicata squash is known as the sweet potato of squash. It’s pale yellow in color with green stripes. Spaghetti squash is large, yellow, oval-shaped, and named for its spaghetti-like innards, which are a great alternative to pasta noodles.


We can't talk about fall and not mention pumpkin. Pumpkin comes from the squash family and can be a versatile ingredient. Pumpkin is an excellent source of vitamin A, is low in fat, and provides several essential vitamins and minerals. It’s high in antioxidants, potassium, vitamin C, and fiber, which have been linked to heart health benefits.


Have you ever had the chance to go apple picking in the fall? Nothing compares to biting into an apple directly off the tree – it's juicy and packs a flavor punch. From apple pie to apple cider to apple cinnamon baked oatmeal, there are many ways to incorporate apples into your fall meals.


If you need a bit of inspiration, here's a recipe from foxandbriar.com for an Autumn Harvest Salad With Pomegranates.

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