Seasonal Eating Guide: Fall Edition

Embrace the Bounty of Fall

As the leaves turn vibrant shades of orange and gold, it’s the perfect time to embrace the rich flavors of fall produce. This season’s harvest offers a bounty of delicious fruits and vegetables that not only enhance your meals but also contribute to a healthier lifestyle. Eating seasonally and locally means more than just enjoying fresh, flavorful ingredients—it’s about supporting our community of dedicated farmers and artisans who work tirelessly to bring the best of each season to your table. At Seasonal Roots, we deeply value these partnerships and are committed to connecting our members with the local food movement.

Choosing to eat in sync with the seasons ensures that you’re savoring produce at its peak freshness, which often translates to better taste and higher nutritional value. Seasonal fruits and vegetables are typically harvested at their ripest, maximizing their flavor and nutrient content. This not only improves your meals but also aligns with sustainable practices that benefit the environment.

By buying locally, you help reduce your carbon footprint, as shorter transportation routes mean less energy and fewer emissions. Supporting local farmers and artisans fosters a resilient and sustainable food system, strengthens community ties, and promotes economic growth within your region. Furthermore, local agriculture encourages biodiversity and preserves open spaces, contributing to a healthier ecosystem.

Embracing the seasonal harvest is a wonderful way to enjoy the freshest ingredients while making a positive impact on the world around you. As you explore the fall produce in this guide, remember that each choice you make supports a broader movement towards a more sustainable and connected food community. Happy eating and thank you for being a part of this journey with us!

Benefits & Uses of Fall’s Produce Powerhouses

Fall Food Faves

Here’s a look at some of the delicious fall produce you can enjoy, along with their benefits and creative uses in your meals:

APPLES

BENEFITS: Heart-healthy flavonoids in the skin, antioxidants, and 4 grams of dietary fiber.
USES: Eat raw as a stand-alone snack, in a smoothie or salad, in pork dishes, or cooked up as applesauce or pie.
HARVEST: August-November

BEETS

BENEFITS: Red and gold beets are nutritional champs known for their high concentration of nitrates and accompanying blood pressure-lowering effects. They are also high in fiber and packed with nutrients.
USES: Beets are best enjoyed cooked, and then can be used in salads, as a side, or even in a colorful dip.
HARVEST: Year-round

BROCCOLI

BENEFITS: One cup of broccoli has as much vitamin C as an orange. Sulforaphane and other natural compounds in broccoli are reported to stop cancer cells from forming in your body.
USES: Enjoy broccoli raw, in a salad, with a dip, or mixed into a fantastic stir fry.
HARVEST: September-November

BRUSSELS SPROUTS

BENEFITS: Brussels sprouts are high in fiber, vitamin K, vitamin C, plus folate and iron.
USES: Serve as a side or atop salads and meats, steam or roast, serve with salt or add tangy or savory sauces like balsamic vinegar.
HARVEST: September-March

CARROTS

BENEFITS: Loose carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
USES: Raw with dips or in salad, roasted as a side, or that perennial favorite — carrot cake!
HARVEST: September–November

CAULIFLOWER

BENEFITS: Vitamin C and compounds that may help to prevent cancer and lower cholesterol.
USES: Raw with dips or in salad, steamed or roasted as a side, blended like mashed potatoes or pureed into soup.
HARVEST: September–June

 CELERY ROOT (a.k.a. Celeriac)

BENEFITS: High in fiber and a good source of vitamins B6, C, K and minerals phosphorus, potassium, and manganese.
USES: Raw or cooked, celery root is a versatile vegetable. It can be used as a base for salads, stews and soups, and also works well mashed, baked, roasted or boiled.
HARVEST: September–November

CELERY

BENEFITS: Packed with antioxidants, vitamin C, beta carotene, and flavonoids, and a great source of phytonutrients which have been shown to reduce inflammation.
USES: Celery is great raw, and you can eat the leaves too! It’s a classic base ingredient in soups and stews, or try it steamed or baked for a twist on this good old reliable veg.
HARVEST: October-December

DARK LEAFY GREENS

BENEFITS: Iron, calcium, vitamins A and C, and fiber.
USES: Raw in a salad or smoothies, or baked into other dishes. Cooking makes it easier for our bodies to digest its nutrients.
HARVEST: Year-round

FENNEL

BENEFITS: Vitamin C, potassium.
USES: Looks like the love child of a dill plant and an onion but has a mild licorice flavor – add to soups, sides, and mains.
HARVEST: Fall through spring

PARSNIPS

BENEFITS: Potassium, fiber.
USES: Sweeter and nuttier than carrots, roast alone or with just about every other fall vegetable.
HARVEST: October-April

PEARS

BENEFITS: Vitamin C, copper, 4 grams of fiber.
USES: Enjoy raw alone or with cheese, in salads, and baked or poached desserts.
HARVEST: August-February

PUMPKINS

BENEFITS: Potassium, tons of fiber, B vitamins.
USES: Pies, soups, and sides, plus toss seeds in olive oil and salt, then roast for an addictive snack or salad topping. Also jack o’lanterns!
HARVEST: October-February

RUTABAGAS

BENEFITS: Vitamin C, fiber.
USES: Like a cross between a turnip and a parsnip, they’re delish in casseroles, pureed with turnips and carrots for soup, or roasted with ginger, honey, or lemon.
HARVEST: October-April

 SPINACH

BENEFITS: Vitamins A, C, K, iron, and disease-fighting phytonutrients.
USES: Raw in a salad or smoothies, steamed as a stand-alone or baked into other dishes. Cooking makes it easier for our bodies to digest its nutrients.
HARVEST: Year-round, but it gets sweeter after the first nip from Jack Frost

SWEET POTATOES

BENEFITS: Vitamin A, iron, and anti-inflammatory properties.
USES: Roast like a potato or cut up like fries, add to salads and stews, puree into soups.
HARVEST: September–December

TURNIPS
BENEFITS: Vitamin C (roots), vitamins A, K, and folate (leaves).
USES: Steam, roast, or boil the roots, flavor with fennel, bread crumbs, or brown sugar. Adds a slightly bitter complement to sweet parsnips, carrots, or mashed potatoes. Steam or stir fry the leaves.
HARVEST: September–April

WINTER SQUASHES

BENEFITS: Omega-3 fatty acids, vitamin A.
USES: Butternut and acorn have thick skin and can be stored for months. Bake, steam, or roast plain or with cinnamon and ginger, add to salads and stews, puree into soups.
HARVEST: October–February

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