Nutrition Articles

What to Eat This Fall

Enjoy the Season's Freshest Foods


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
Fruit is always easy. It is ready to eat, tastes great and kids typically love it. But if you're looking for some new ways to incorporate fruit into your menu besides the "grab and bite" technique, try fruit smoothies, fruit cobblers and fruit-topped pancakes and French toast.
  • Apples. Try them baked with sweet potatoes and raisins. Or sauté them in butter in a skillet until tender, then sprinkle with cinnamon and drizzle with maple syrup.
  • Figs. Try fresh figs stuffed with goat cheese, cooked into a sauce and served over vanilla ice cream, or right out of the box.
  • Grapes. Grapes are a great snack food. They also make a yummy breakfast beverage when blended with vanilla yogurt.
  • Pears. Try pears on the grill. Cook until tender, then sprinkle with a pinch of sugar and enjoy (quickly!) with vanilla ice cream.
Fall Seasonings
If you've done a little cooking, you probably know that the seasonings can make the meal. Here are some seasonal seasonings for your fall suppers.
  • Ginger. To peel fresh ginger root, scrape with the edge of a small spoon. Mince and add to marinades of stir fries.
  • Garlic. Fresh garlic is most flavorful in the fall. Mince it and add it to soups, stir fries and guacamole for a kick. If you're really adventurous, peel and roast whole cloves to add to your favorite dishes.
If your pantry isn't stocked with the season's tastiest and most nutritious staples, then get yourself to your local farmer's market and add flavor to your meals with the best autumn seasonings. To find a farmer's market near you, visit, and enjoy the bounty of fall!    

                    Try It! 
Butternut Squash Mac and Cheese 

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You Won't Believe It's Cauliflower
Pizza Crust

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Celeriac, Parsnip, and Leek Curry 

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Stuffed Portabello Mushrooms
on the Grill 

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          Sauteed Parsnips 

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Sweet and Spicy Potato Oven Fries 

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         Tasty Swiss Chard 

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Nutty Baked Apples with Raisins 

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Honey Bran Muffins with Mission Figs 

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Chicken Salad with Grapes and Almonds 

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Caramelized Pears with Toasted
Almonds and Yogurt

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  Easy Ginger Garlic Sauce

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 Garlic Brown Sugar Chicken  

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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.

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