Produce to Take Advantage of This Fall

Co-written by: Christina Chu, CPT, a Boston University Dietetics Student.

Pumpkin spice everything has been advertised since August, but just recently it began to take off at the official start of fall in New England. Fall favorites include apple picking, fall foliage, football season, and delicious fall produce. Read along about produce that is in-season and ways to include them in your fall meals.

  • Apples.

    From Fuji to Honeycrisp to Granny Smith, apples come in all sorts of sizes, colors, and tastes. Apples are high in fiber and Vitamin C especially if eaten with the skin intact. Slice them up and drizzle with peanut butter, slivered almonds, and shredded coconut to make healthy apple nachos.

  • Tomatoes.

    Perfect for tossing in your salads, stewing, or eating them right off the stem! Tomatoes have a high amount of lycopene, which is correlated with reducing the likelihood of colon cancer. Skewer them on toothpicks with low-fat mozzarella and fresh basil for a quick, fun, and healthy caprese appetizer.

  • Caprese BalsamicCauliflower.

    With high vitamin C, vitamin B6, and potassium, this cold season vegetable is perfect for steaming, sautéing, or making a low-carb rice alternative. Blend them in a food processor to make a low-carb substitute or simply roast them with your favorite no-salt seasoning!

  • Pumpkin.

    The all-around favorite for autumn, pumpkins are high in vitamin A and fiber. When not carving pumpkins, use them to add flavor to your healthy baked goods, granolas, or try and make your own healthy pumpkin spiced latte! Roast pumpkin slices with olive oil, ground clove, cinnamon, nutmeg, and a sprinkle of sea salt in the oven at 400°F for 20-25 minutes.

  • Onion.

    A personal favorite vegetable that adds an abundance of flavor. Used for sautéing with other vegetables or stewing in soups, this hearty vegetable is a good source of vitamin C and fiber. Chop them up and toss them in your next stir-fry instead of adding high-sodium sauces.

  • Butternut Squash.

    For those who don’t want to break down an entire pumpkin, this is your perfect solution. With a nutty flavor similar to pumpkin, butternut squash is rich in vitamin A, vitamin C, vitamin B6, potassium, and manganese. Spiralize them for your next colorful pasta alternative.

  • Potatoes.

    Though they often get a bad rep, potatoes are full in micronutrients such as vitamin C, vitamin B6, and potassium. Try and go for the pigment potatoes, like purple potatoes, which are loaded with antioxidants that have anti-inflammatory properties. Bake them with butternut squash and Brussel sprouts for the perfect fall dish!

  • Pears.

    A good source for fiber and vitamin C, pears are great when poached or sliced raw. Chop them up and throw them in your salads for a sweet and crunchy bite!

Want more food inspiration? Follow me on Instagram at @newburystnutrition!

Sky’s Scoop:

  • Take advantage of fall produce- fruits and vegetables that are in season tend to be higher in nutrients compared to off-season.
  • Try to incorporate foods like tomatoes, cauliflower, pumpkin, and butternut squash in your diet this autumn with some of the fun ideas above!


Featured image courtesy Roland Tanglao

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