What’s in season? Fall Produce Guide

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Our Fall produce guide gives you a great roundup of what’s in season during one of my favorite times of year … even if it still feels quite hot here in Florida most of the season!

Anyone else craving sweaters, boots and pumpkin spice lattes? Sadly, the weather in Florida never quite matches the season (except for Summer – it’s a pro at gifting us sweltering heat). While leaves are turning and the air is crisp elsewhere, it’s time to light my pumpkin spice candle and cook up my favorite in-season Fall produce to celebrate this wonderful time of the year!

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I love Fall. Not only does it reintroduce pumpkin spice lattes and boots into my life, but the seasonal produce is some of my favorite. From winter squashes, to brussel sprouts to cruciferous vegetables, there are so many delicious flavors to choose from for a cozy cup of soup or hearty power bowl.

I was inspired to create this seasonal Fall produce guide by Cookie + Kate (her monthly produce guides are fab!). Whenever I’m creating the monthly menus for my cooking classes, I’m always searching online to remind myself of what’s in season. The two resources I use the most are Cookie + Kate’s monthly guides and the Fruits & Veggies – More Matters guides.

Why buy in season?

Buying in season produce is important for two reasons: it usually means fresher (longer lasting) fruits and veggies and is more budget-friendly. Not only is in-season produce more fresh, but it’s also more flavorful and nutritious.

I love hitting up the Farmer’s market on the weekends to see what’s available from local vendors. But when I don’t have the time to do that, I like to know what’s in season before I head to the store which is why I put together this Fall produce guide for you!

In-Season Fall Produce Guide (September, October, November)

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Apples

Apple cider anyone? I’ve always dreamed of apple picking each fall, then sipping on some warm apple cider and enjoying an apple cider donut. Florida isn’t exactly known for apple picking excursions, so picking my apples at the Farmer’s market is just going to have to do. Apples are on the dirty dozen list, so you do want to try to buy organic when possible!

Here are some delicious ways to enjoy seasonal apples:

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Cruciferous Vegetables

What exactly is a cruciferous vegetable? This group of vegetables include cauliflower, broccoli, brussel sprouts and cabbage that have an incredible profile of antioxidants that helps fight against cancer. Cruciferous vegetables contain a sulfur-containing compound called “glucosinolates” that are digested into active compounds that have been found to inhibit the growth of cancers. This compound is also what gives these veggies their pungent flavor and bitter taste.

Here are some delicious ways to enjoy seasonal cruciferous vegetables:

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Cranberries

Oh so tart, but oh so delicious, cranberries are the essence of holiday! Commonly associated with UTIs, cranberries are full of antioxidants which help reduce inflammation in the body and strengthen the immune system. They can be bought either fresh or frozen, but be mindful of dried cranberries. They often have an added sugar coating on the outside!

Here are some delicious ways to enjoy seasonal cranberries:

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Grapes

Anyone else’s favorite snack as a kid? Grapes are a lunch box staple, but can be so much more than that. Eat them fresh, frozen for a sweet treat or roast them up for a little sweet and savory action! Yes, you can even consume grapes via your favorite glass of red wine (in moderation and saved for special occasions!). Grapes are also on the dirty dozen list, so buy organic when possible.

One of my favorite ways to utilize this seasonal fruit is on my holiday party appetizer spread with this super simple and delicious Roasted Rosemary Grape & Ricotta Crostini recipe!

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Mushrooms

You either are or aren’t a fan of mushrooms. I find it’s pretty black and white, but I LOVE mushrooms. They are full of antioxidants, selenium (a mineral that plays a role in liver enzyme function to help naturally detox the body) and B vitamins to boost energy. Tip: you never want to run mushrooms under water. They soak up moisture like a sponge, which will result in rubbery mushrooms when cooked. Instead, use a damp paper towel and gently wipe off any visible dirt to clean them before cooking.

Here are some delicious ways to enjoy seasonal mushrooms:

Pineapple

Betcha didn’t think pineapples were a fall fruit, huh? Me neither! This “summery” tropical fruit can be enjoyed as a refreshing treat in the Fall season, too. Switch up your traditional guacamole with some fresh pineapple (like in this mango pineapple guacamole) or turn it into a salsa as a topping for these lentil walnut tacos!

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Pomegranate

Pomegranate is the classic holiday fruit with its ruby red color. This delicious fruit is like a burst of flavor when you bite into the little seeds. The easiest way to remove the edible seeds from the fruit is to cut it in half and hold one half cut side down over a large mixing bowl. Smack the back of the fruit with a wooden spoon until the seeds start to fall out!

Here are some delicious ways to enjoy seasonal pomegranate:

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Root Vegetables

These winter vegetables are quessintial of Fall and are delicious roasted in the oven with avocado oil, salt and pepper. Root vegetables includes: potatoes, carrots, turnips, beets and parsnips.

Here are some delicious ways to enjoy seasonal root vegetables:

Swiss Chard

Swiss chard is a powerful leafy green that has an impressive nutrient profile that is full of antioxidants. This leafy green is bitter in its raw form but becomes more tender and sweet when cooked. One of my favorite ways to use swiss chard is to chop it up and add it to soups at the end of cooking until wilted for a boost in green power.

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Winter Squashes

Ahhh, I saved the best for last! Winter squashes include: acorn squash, butternut squash, delicata squash, kabocha squash, pumpkin and spaghetti squash. The vivid orange flesh is due to a high concentration of beta carotene which converts to vitamin A in the body.

Here are some delicious ways to enjoy seasonal winter squash:

Enjoy the delicious flavors of Fall, y’all!

-Carly Paige

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Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.