10 Genius Fall Produce Picks That Will Transform Your Seasonal Cooking
Written By Mya Anyiam B.S. N.S.
September 17, 2024
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Welcome to Fall’s Flavorful Bounty
Lately, we’ve been hearing the term “pick in season” more often, and for good reason. This concept means choosing produce that is harvested during its natural season, whether you’re shopping at the grocery store, browsing a farmers market, or picking from your own garden. Eating in-season has numerous benefits: it offers higher nutrient content, enhanced flavor, and cost savings. Plus, it supports sustainable farming practices by reducing the need for long-distance transportation. As fall arrives, we're greeted with a wonderful variety of seasonal produce like pumpkins, apples, and sweet potatoes. This time of year is my favorite, and I’m excited to share how you can take advantage of these seasonal ingredients to boost your health and flavor in your meals. Embracing fall produce not only aligns with the changing weather but also provides a delicious way to support your well-being throughout the colder months.
Why Eating Seasonally Matters to Your Health and Wallet
In-season produce automatically has more nutrients, a better flavor profile, and lower costs. I’m going to tell you why! Produce that is harvested in its designed season has more nutrients because of several environmental factors. It comes down to the soil and the season. Produce grown in its natural season thrives in optimal conditions—such as the right temperature, sunlight, and rainfall—allowing it to fully develop its nutrients. Additionally, seasonal soil is richer in the necessary minerals, providing plants with the nutrients they need to reach peak flavor and nutritional value. Here’s some food for thought! Vitamin C levels in certain fruits and vegetables can be significantly higher (sometimes by up to 30-50%) when grown in-season, as it degrades over time in storage. Antioxidants like polyphenols in produce such as berries can also be higher in-season due to ideal ripening conditions. We all want to supercharge our health, right? Produce harvested in-seaon has a better flavor profile because it is picked at peaked ripeness. Soil and environmental conditions also play a role in helping the food get there. For example, when a squash, pumpkin, or potato is grown for fall harvest and picked at peak ripeness, the natural sugars are allowed to develop fully. Soil quality and optimal environmental conditions, like sunlight and temperature, also help the produce reach maximized freshness. Inflation has been hitting hard, especially when it comes to produce prices. The last thing we want is to pay top dollar for an out-of-season watermelon. In-season produce is your solution, and here’s why: when fruits and vegetables are harvested in abundance locally, there’s no need for costly imports. This reduces transportation costs, which means fresher produce is cheaper for you. This aligns with my mission at G.E.N. helping you make smarter, healthier choices through personalized meal planning, grocery shopping tips, and sustainable eating strategies, all designed to save you time and money.
Top 10 Fall Produce Picks You Should Be Buying
As the crisp autumn air sets in, it's the perfect time to enjoy the bounty of fall produce. Here are my top 10 picks for this season, each packed with flavor and nutrients to enhance your meals:
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How to Incorporate These Fall Foods into Your Diet
It’s Fall season now, and in my household, that means one thing: fall cooking! I love this time of year because I get to experiment with a variety of fresh, underground produce that’s perfect for hearty, comforting meals. Incorporating fall produce into your diet doesn’t have to be complicated. One of my favorite go-to methods is simply roasting vegetables like Brussels sprouts and sweet potatoes for a warm, delicious side dish. You can also blend pumpkin into a creamy soup for a satisfying lunch, or toss apples into smoothies or salads for a burst of natural sweetness and crunch. In the image above, I’ve included some of my favorite easy, nutritious recipes using fall produce. With my personalized nutrition plans, I’ll help you incorporate these seasonal ingredients into balanced, flavorful meals that are quick to prepare and fit into your lifestyle. I take the guesswork out of healthy eating so you can enjoy the vibrant flavors of fall while ensuring you’re getting the nutrients your body needs. Whether you’re seeking meal inspiration or trying to eat more seasonally, I’m here to help you create a nutrition plan that works for your life, saves time, and boosts your energy.
Easy, Nutritious Recipes Using In-Season Fall Produce
Fall is one of my favorite seasons for cooking because it allows me to experiment with hearty, seasonal ingredients that are as nutritious as they are delicious. Incorporating these fall produce picks into your meals doesn’t have to be complicated. Below are a couple of recipes I personally love and have tried that make the most of fall’s bounty:"
Creamy Tuscan Spaghetti Squash – A savory, veggie-packed dish that replaces pasta with nutrient-rich spaghetti squash, perfect for a cozy weeknight meal.
Maple Roasted Chicken with Sweet Potatoes, Pumpkin, and Apples – This sweet-and-savory combo brings out the best of fall produce in a simple sheet pan dinner.
I also enjoy planning meals that are both filling and nutritious. During the colder months, I like to avoid dairy because of my allergy and its potential to cause inflammation. Instead, I focus on rich, creamy dishes that rely on plant-based ingredients to give me that same comfort. If you’re looking for more ideas, check out [link to a recipe card] for a delicious dairy-free Creamy No Cream Tomato Soup.
With my personalized nutrition plans, I’ll help you incorporate these seasonal ingredients into balanced, flavorful meals that fit your dietary needs—whether you’re looking for plant-based options or meals with high-quality protein. My meal plans also are quick, easy-to-make, and wholesome. It’s all about finding what works best for you and your family, ensuring you stay nourished and energized through the fall season.
How G.E.N. Helps You Make Smarter Food Choices
My nutrition coaching is all about empowering you to make lasting changes without the need for restrictive diets. Together, we'll focus on improving your energy, health, and relationship with food. I’m here to support and motivate you with personalized guidance, helping you make balanced, enjoyable choices every day that work for your lifestyle. Through my 1:1 coaching, we’ll create a tailored plan that makes healthy eating fun, easy, and sustainable.
Final Thoughts: Savor the Season with G.E.N.
Fall’s seasonal produce isn’t just delicious—it’s a powerful way to boost your health. In my personalized nutrition coaching, I’ll help you incorporate these nutrient-packed ingredients into your meals effortlessly, making healthy eating fun, simple, and enjoyable. Together, we’ll create sustainable habits that nourish your body without feeling restrictive. Whether it’s discovering new ways to enjoy kale, sweet potatoes, or pumpkin, I’m here to guide you every step of the way.
So, embrace the flavors of the season! Let’s work together to make fall the perfect time to focus on your health, with meals that satisfy both your taste buds and wellness goals.