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Nutrition Articles  ›  Seasonal & Holiday Tips

What to Eat This Fall

Enjoy the Season's Freshest Foods

-- By Liza Barnes, Health Educator
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For most of us, eating seasonally is a foreign concept. Many people don't even know that foods have a season, let alone what foods are in season at any given time of year. In the US, we enjoy practically unlimited access to any food at any time of the year. Tomatoes in December are nice, but not without consequences. Flavor suffers, nutrient levels decline, and environmental impact soars with each mile a food must travel to reach its ultimate destination.

Seasonal food, on the other hand, is fresh and local! Boasting a host of benefits, including better flavor, more nutrients, and less environmental burden, it's usually picked just hours or days before you buy it (while standard supermarket produce can weather many days or even weeks in transport). It’s also healthier for the environment because the food has traveled a shorter distance, meaning fewer fossil fuels are used in its transport from the farm to your table.

Possibly the best benefit though, is that seasonal food is always interesting, as each season brings a new crop of foods that you haven't had for an entire year. Before you've had a chance to tire of its bounty, the season changes to bring new, flavorful foods to add to your pantry.

Shopping for seasonal foods is easy—a fun trip to your local farmer's market will yield the majority of the ingredients you need. Availability will vary from region to region, but here's a general list of foods that make fall their season, along with tips on how to incorporate these ingredients into your meals.

Fall Vegetables
  • Squash. Acorn, butternut, and pumpkin are among the most popular fall choices. They look beautiful, but can be slightly intimidating when they're sitting on your countertop. Transforming them into a tasty dish is actually quite simple with these two methods. Option 1: Peel, cube and steam the flesh until tender. Option 2: Halve and bake face-down (with skin intact) in a 425-degree oven until the skin can be easily pierced with a fork (about 45 minutes to an hour). Once cooked, season with butter, salt, and pepper for a savory flavor; or butter, cinnamon and maple syrup for something sweet.
  • Cauliflower. Cut into bite-size pieces, and steam until fork-tender (about 5 minutes) and top with butter and a dash of salt.
  • Celeriac. Soups and salads both benefit from the addition of celeriac, a root vegetable that has a celery-like flavor. It can be eaten raw or cooked.
  • Mushrooms. Take advantage of the ephemeral wild mushroom season by stocking up when you can. Look for mushroom hunters at your local farmer’s market. Mushrooms are delicious in stir-fries or sautéed in butter and tossed into a veggie wrap.
  • Parsnips. Boasting a sweet, earthy flavor, these carrot-like root vegetables are a must in any fall stew.
  • Sweet potatoes. Enjoy this simple, vitamin-rich vegetable peeled, cubed, and steamed until tender, or bake it like a regular potato. Top it with butter, cinnamon, and a drizzle of maple syrup or honey.
  • Swiss chard. Rich in calcium, this dark leafy green is mild in flavor and easy to prepare. Thoroughly wash and chop leaves and stems, and steam for about five minutes. Then toss in a skillet with olive oil and garlic until wilted, just a few minutes more. Drizzle with hot pepper vinegar or soy sauce for a delicious side.
Fall Fruits
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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

Member Comments

  • S3XYDIVASMOM
    The author did not mention that you can cook squash and pumpkin in the microwave. I used to cook pumpkin and preserve it by drying it. In the oven, this takes forever. Cooking in the microwave gives perfectly acceptable results. Two nights ago, I cooked a half butternut in the microwave, using the potato setting. It came out perfectly. I can go ahead and use it just like canned pumpkin. - 11/9/2012 8:53:30 PM
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  • -BENI-
    Giventhanks - I thought the same thing. I enjoy many of my foods plain now. Or if you have to have something - olive oil is great on cauliflower. My apples I now "bake" them in the microwave. I core them, cut in half, sprinkle with just cinnamon - no sugar, in for a few minutes, they are wonderful. You can even put a splash of vanilla or almond soy milk on them!
    Also for squash - butternut - use a really good peeler, peel it, chop it into big squares - a splash of olive oil, bit of salt and pepper and roast in the oven. Then mix them with potatoes or risotto or have plain. They are delicious.
    I grew up with my mother always making acorn squash, cut in half with butter and brown sugar. I made it recently - plain! It was amazing.
    Before adding the added calorie ingredients try the fresh vegetable first - you may like it! - 11/9/2012 6:56:12 AM
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  • SWEETTOOTH10
    Figs and pears are good in in mesclun mix salad with balsamic vinagrette, nd a sprinkle of goat cheese. - 11/2/2012 7:31:51 AM
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  • GIVENTHANKS
    I was surprised at many of the unhealthy suggestions about using butter, sugar and syrup. Since I have been eating healthier, I have grown to love the natural tastes of fruits and vegetables. I never would have thought of eating a sweet potato without lots of butter or margarine and now I love it all by itself. WOW, have I changed! LOL!

    Have a great day everyone!

    Pat - 10/10/2012 10:15:56 AM
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  • JEAN_W_1960
    Thank you, it's good to know it's safe to buy apples again without bringing home a bagful of bruised apples. - 10/18/2011 10:51:44 PM
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  • NESTOF3
    I agree that I would prefer not to see sugar and butter as suggestions for everything. Sugar on pears, even. That would kill my caloric intake right now.

    I do enjoy half a pear chopped and added to my baby green salad these days.

    Regarding apples. I also like sauteeing them in just a little coconut oil and water. Add to oatmeal with chopped pecans and cinnamon. Sweeten with agave nectar, if desired, and add a little coconut or almond beverage (unsweetened). YUM!

    I have a hard time finding swiss chard, though I like it. I'll have to look harder. - 10/18/2011 10:01:48 PM
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  • CHRIS3874
    You know I take issue with the comment about not knowing how to eat seasonally- it wasn't that long ago that I had difficulty getting decent tasting produce in my supermarket in the winter in Canada. - 10/18/2011 9:07:53 PM
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  • TREEBW
    One of my favorite fall and winter breakfasts is apples with oatmeal or any other hot cereal.
    I cut up and sautee apples with a little real maple syrup and walnuts, add the liquid (milk or water) and oats and cook til the oats are ready. - 10/18/2011 4:22:49 PM
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  • VPORTERINI
    The very easiest way to cook winter squash is to pierce it with a knive 3 or 4 times and then microwave it for 7 to 12 minutes depending on the size. - 10/18/2011 8:05:44 AM
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  • MIRACLELOVE77
    Thank you so much SP for encouraging us all to eat local and be kinder to the environment! A healthy lifestyle for each of us should include one that's healthy for the world we live in too. :) And can't wait to try Swiss Chard! - 9/23/2011 2:10:53 PM
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  • CAMDENCYCLIST
    It was nice to see some good ideas of what to buy, but almost EVERY serving suggestion included butter, cheese, or ice cream. I would have liked to see some healthier preparation methods paired with these healthy foods. Alternatives to butter, salt, and sugar would have been great suggestions. - 9/23/2011 9:26:05 AM
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  • SHRINKINGOTTER
    Great article - I especially liked the idea of sauteeing the apple slices! - 9/23/2011 9:24:06 AM
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  • SUNNYSPARKER
    I thoroughly enjoyed this article -- it was not only informative and interesting, it also was so descriptive that I can't wait to head off to my local farmers market and pack my bags with fresh apples and squash.

    And the timing of this article was perfect -- after all, it IS the first day of autumn. Happy Autumn everyone!! - 9/23/2011 8:03:51 AM
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  • ALLABOUTLOVE
    Our town is just getting it's first farmers' market! I can't wait to check out the local produce. It starts October 3rd and runs through December 1st. - 9/23/2011 7:09:40 AM
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  • LANTRE
    Farmers' markets are great and a positive way to support your local economy. Keep in mind, though, that not all food found in these markets is local and some comes from the same channels as supermarket foods. If you`re interested in local foods, be sure to ask the vendor where it came from.

    If you are interested in going further but just don't know where to start, the following two links are pretty good resources:
    http://www.huff
    ingtonpost.co
    m/david-becke
    r/seven-great
    -questions-to_b_350268.html
    http://www.sust
    ainabletable.
    org/shop/questions/

    Once you start digging deeper, you will probably be amazed (and shocked) to find out what goes on behind our backs in the food system and until we start asking questions and demanding answers, it will continue to be hidden.
    - 9/23/2011 6:15:26 AM
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