Fall has arrived, and it’s Eating Healthy Day! This means apple orchards and pumpkin patches are thriving and boasting the freshest fall produce. It’s true, we could all benefit from more servings of fruits and vegetables every day. An average adult should aim for about 2½ cups of vegetables and 2 cups of fruit each day. However, nearly 90% of us fail to meet the guidelines for servings of vegetables, while 75% fall short on daily servings of fruit.
The abundance of autumn produce means it’s time to refresh your meals. Make the most of fall with these tips for finding what’s in season near you, selecting the best-quality produce, and bringing out natural flavors in the kitchen.
What’s in Season in Autumn?
It can be tricky to understand what produce thrives in the autumn season, because so many foods are available year-round. Your local farmer’s market is a good resource for the freshest seasonal produce near you.
These are some favorite fruits and vegetables that are in season during autumn:
- Fruits: Apples, pears, pomegranates, blackberries, figs, and persimmon
- Green Vegetables: Brussels sprouts, Swiss chard, kohlrabi, and artichokes
- Orange Vegetables: Pumpkins, sweet potatoes, and hard squash varieties like acorn and butternut
- Red Vegetables: Sweet peppers, chili peppers, and beets
How to Pick the Best Produce
Everyone has their own go-to method for picking the freshest fruits and vegetables — whether it’s a gentle squeeze, a quick sniff, or a light tap. As a general rule, choose produce that’s firm, evenly textured, and free from spots or discoloration. Check out these simple tips to help you find the best picks on your next grocery run:
Fruits:
- Apples: Look for firm, smooth skins with vibrant color and no soft spots. A fresh apple feels heavy for its size and gives off a crisp, sweet aroma.
- Pears: Ripe pears yield slightly to gentle pressure near the stem. Avoid ones with bruises or mushy spots.
- Pomegranates: Choose heavy fruits with rich, deep color. The skin should be slightly rough but not shriveled.
- Cranberries: Fresh cranberries are firm, glossy, and bounce when dropped — soft ones are past their prime.
- Persimmons: Fuyu persimmons should be firm and bright orange; Hachiya types should be very soft before eating.
- Figs: Look for plump, tender figs with smooth skin. They should smell sweet and feel soft but not mushy.
Vegetables:
- Pumpkins: A ripe pumpkin has a deep, even color, a hard rind, and a hollow sound when tapped. The stem should be dry and sturdy.
- Sweet Potatoes: Look for smooth skins without wrinkles, cracks, or soft spots. They should feel heavy and firm.
- Brussels Sprouts: Pick bright green, compact sprouts that are firm and heavy for their size. Smaller sprouts tend to be sweeter.
- Carrots: Fresh carrots are firm with vibrant orange color and fresh-looking tops (if still attached).
- Squash (Butternut, Acorn, Spaghetti): The skin should be hard and dull, not shiny, with deep color. Shiny skin often means it was picked too early.
- Beets: Look for smooth, firm bulbs with deep color and fresh green tops. Avoid soft or shriveled roots.
Try Something New!
Many people know the usual squash varieties like butternut and acorn, but have you tried delicata squash? It’s a delicious autumn favorite known for its creamy texture and naturally sweet, nutty flavor. To tell when a delicata squash is at its best, look for one with firm skin that has a rich cream or yellow base and dark green stripes. The rind should be matte, not shiny, which means it was harvested at peak ripeness. It should also feel heavy for its size and be free of soft spots or cracks. Unlike other winter squashes, delicata’s thin, tender skin is completely edible, making it easy to roast, stuff, or slice for soups and salads.
Serve up Seasonal Flavors
When you start with the freshest seasonal produce, it’s easy to create a delicious and nourishing meal. Simple preparation techniques are often your best choice to allow the natural flavors of fall fruits and vegetables to shine through in any recipe.
Consider these ideas for a fresh, seasonal meal:
Bring out Big, Delicious Flavor with Roasting
You can roast just about any firm-textured vegetable to bring out amazing flavor — think beets, carrots, or Brussels sprouts. The best temperature for roasting vegetables in the oven is 425°F. This is considered a “sweet spot” that allows vegetables to become tender inside and caramelized on the outside, with most vegetables taking 15 to 30 minutes to roast at this temperature. For best results, prepare the vegetables on a rimmed baking sheet in a single layer, toss them with oil and seasonings, and ensure they aren’t overcrowded.
Don’t Skip Salads During Autumn
Fall produce adds a deliciously hearty touch to salads. Try tossing shaved Brussels sprouts with a light vinaigrette, mixing in grated beets for vibrant color, or adding shredded kohlrabi for extra texture. For a hint of sweetness and crunch, top your salad with pomegranate seeds or a thinly sliced pear.
Add Some Fresh Produce to Your Protein Shakes
A great way to incorporate fall produce and extra fruits and veggies in your life is to add them to your nutritional wellness routine. Using a base like IsaLean® Creamy French Vanilla Protein Shake and adding seasonal blackberries, pomegranates, or beets can re-invent your seasonal flavor profile—and ensure you’re getting in those servings of fruits and vegetables, too.
When You Need a Boost
We can all benefit from adding more servings of fruits and vegetables to our day. But as mentioned, most adults don’t get enough fruits and vegetables. Other ways to get your nutrients:
Greens™ is a simple fix to fill gaps in your nutrition and support a healthier lifestyle. It’s a delicious, convenient, and nutrient-rich powdered drink that’s perfect for supplementing your busy life. Enjoy phytonutrients from non-GMO green vegetables and superfoods like kale, broccoli, spinach, moringa, chlorella, and spirulina to balance your day.
NOx helps you support your heart health and workouts. This stimulant-free, ready-to-drink beverage is formulated from nitrate-rich vegetable and polyphenol-rich fruit extracts. Designed to boost nitric oxide, it supports efficient oxygen delivery to your heart, muscles, and brain.†
Xango® Juice is a delicious and highly nutritious superfruit concentrate providing a potent daily dose of mangosteen fruit. This phytonutrient powerhouse naturally contains multiple health-supportive compounds, including xanthones and other nutrients from superfruits like grapes, apples, pears, cherries, blueberries, strawberries, cranberries, and raspberries.
Choosing seasonal produce can add excitement and richness to your fruit and veggie servings and help you feel inspired to eat healthier. Take advantage of the seasonal abundance and variety of fall produce for fresh inspiration for nourishing meals.
Reference:
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.
†These statements have not been evaluated by the Food and Drug Administration. The products discussed are not intended to diagnose, treat, cure, or prevent any disease.
