Fall Flavors: Embracing Seasonal Foods

nutrition Oct 18, 2023

As the leaves turn brilliant shades of red and gold, it's time to shift focus towards the bounty of autumnal produce. Nature's offerings during the fall season bring a variety of flavors, textures and nutrients that are not only delicious but also provide some jam-packed nutritional benefits.

1. Squash

Butternut, acorn, and delicata squash are autumn stars. Packed with vitamins, minerals, antioxidants and fiber. They are great additions to soup, rice dishes and scrambled eggs.

2. Root vegetables

Sweet potatoes, carrots and parsnips come into their own during fall. Roasted with herbs or turned into hearty stews, they offer a wealth of vitamins, antioxidants and carbohydrates.

3. Cruciferous vegetables

Broccoli, Brussels sprouts and cauliflower are at their peak. Rich in fiber, vitamins and antioxidants, they add both flavor and nutrition to fall meals.

4. Apples and pears

Fall is synonymous with apple picking. These fruits are not only a versatile snack with some added nut butter but also wonderful additions to salads. Pears, with their juicy sweetness, are great paired with string cheese.

5. Nuts and seeds

Walnuts, pecans and pumpkin seeds make appearances in fall dishes. Packed with healthy fats, protein and fiber, they are perfect for adding crunch and nutrition to salads, oatmeal and baked goods.

6. Cranberries

These vibrant, tart berries are rich in antioxidants and vitamin C. Their distinctive flavor lends itself well to sauces and salads or sprinkled on cottage cheese.

7. Mushrooms

Fall brings a bounty of wild mushrooms, which are rich in B vitamins and antioxidants. They add depth and earthiness to a wide range of dishes.

8. Cinnamon and nutmeg

These warming spices are synonymous with fall. They not only add flavor but also offer anti-inflammatory properties and a host of antioxidants.

9. Whole grains

Quinoa, farro and barley are hearty, nutrient-dense grains that make excellent bases for fall salads, soups and one of our favorites - grain bowls.

10. Herbs

Fresh herbs like rosemary, sage and thyme add a great flavor and fragrance to fall dishes. They also come with their own set of antioxidants and health benefits.


It doesn’t take much to add a few of these great foods, herbs and spices to your routine this fall. Experiment a bit and get out of your comfort zone to provide a different set of taste profiles to all of your fall dishes.







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