When I think about the fall, not only do I think about the beautiful colors, but I also think about the delicious smells…pumpkin, cinnamon, sweet potatoes, cranberries, caramelized root vegetables, and the list goes on! There are so many abundant fruits and vegetables that are hearty, full of vitamins and minerals, and so flavorful!
Also, when you shop this fall, consider buying produce locally. It will boost your local economy, create a healthier community, and the flavors will be amazing! You can buy local at your grocery store, or you can go to the USDA’s directory to find a local farmer’s market near you. You can also sign up for a Community Supported Agriculture (CSA). You can go to LocalHarvest to find one in your area.
Below is a list of fall foods…
Fruit
- Apples- One of my fondest memories as a kid was when we would go apple picking on a crisp Saturday morning! We would eat them as is or make an apple crisp! Here is a great recipe for Paleo Vegan Caramel Apple Crisp.
- Cranberries– Good cranberries literally burst in your mouth with flavor. Not only can they be used to make cranberry sauce, they can also be used in baking. This recipe for a Cranberry Lemon Loaf looks amazing!
- Ginger– Ginger can help with stomach aches and aid in digestion. When I use ginger, I prefer to make ginger tea. It warms the soul! Here is a spicy ginger tea recipe!
- Grapes- Grapes make a great addition to an appetizer plate when entertaining, or you could try this Loaded Chicken Salad recipe. Also, the skins of red grapes have resveratrol which is an amazing antioxidant.
- Mangoes– Mangoes are high in vitamin C. I love to have them diced, mixed with diced avocado, squeeze of lime juice, and pinch of sea salt. I think mangoes are intimidating to cut, so here is a great tutorial on how to cut and dice a mango.
- Pear– You might not think to put a pear in a smoothie, but here is a yummy fall smoothie that has a lot of fall produce. I would add collagen or vanilla protein powder for some protein.
- Pineapple– One of the benefits of eating pineapple is bromelain which is the digestive enzyme in pineapple that has anti-inflammatory and pain-relieving properties. Check out this Paleo Whole30 Al Pastor recipe that incorporates fresh pineapple. Definitely a crowd pleaser!
Vegetables
- Beets– Beets have many health benefits! They can help with blood flow, possibly lower blood pressure, and can increase athletic performance. The next time you buy beets, try this Colorful Beet Salad with Carrot, Quinoa, & Spinach.
- Broccoli– Who doesn’t love broccoli? Broccoli are a great source of fiber and B vitamins. Try this recipe for Perfect Roasted Broccoli. You can pair it with some wild salmon and quinoa. Yum!
- Brussels sprouts- Brussels sprouts are a cruciferous vegetable which help to prevent against disease. They are also high in vitamin A. This recipe for Roasted Brussels Sprouts is easy and delicious!
- Cabbage– A half cup of cooked cabbage has about a third of the vitamin C you need for the day. This Vegetarian Sweet Chili Noodle Stir-Fry is full of flavor and has a good amount of cabbage.
- Carrots– Carrots are rich in beta-carotene, a compound that your body changes into vitamin A, which helps to keep your eyes healthy! Growing up, my grandma put sugar on most vegetables, and carrots were no exception even though they are already sweet! I love this recipe for Roasted Carrots with Honey Butter because it is a healthier version of what my grandma used to cook.
- Green beans– Green beans are high in vitamin K and calcium which are good for our bones. Try this Speedy Three Bean Salad to have on its own or add to greens.
- Kale- Kale is definitely a superstar when it comes to its nutritional profile. It is full of antioxidants, iron, vitamin A, vitamin C, vitamin K, and fiber. Here is a warming recipe that is a complete meal, but you could just make the crispy kale on its own.
- Parsnips– Parsnips are related to carrots and parsley. They are loaded with nutrients and are a root vegetable which is very grounding to eat because, well, they grow in the ground! This Roasted Parsnip and Crab Soup is perfect for a Fall night by the fire. You can swap the crab for shrimp or chicken.
- Pumpkin- Pumpkin definitely screams FALL! They contain lots of great antioxidants. They also have vitamin A, vitamin C, beta carotene, and potassium. These Gluten Free Pumpkin Chocolate Chip Muffins are to die for! My kids love them!
- Sweet potatoes and yams- Sweet potatoes and yams are also grounding foods. They are also high in magnesium which is incredibly good for calming the nervous system. They can also be a great option if you are craving something sweet because of their natural sweetness. Here is a super tasty recipe for Nutty Sweet Potato and Quinoa Salad.
- Swiss chard– Swiss chard is loaded with vitamins such as A, K, and C. It also has iron, potassium, and magnesium. Here is a basic recipe that you can add other vegetables to or serve as is as a side dish.
Hopefully, this list of fall foods has inspired you to get shopping, chopping, and creating in the kitchen! If you are looking for a more detailed plan, we offer 1 week meal plans!
Weight loss meal plan
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Meal plan for athletes
Low-FODMAP diet guide
Be well,
Stephanie Watson
