Seasonal Fall Produce

I don’t know about you, but fall is my favorite season of the year! Nothing beats a cool evening by the fire as we drink some hot apple cider and enjoy the company of our loved ones. Autumn also brings great seasonal vegetables that are packed with nutritional value and are delicious too!

Here are six fall veggies to look for at your local farmers market or grocery store this season:

Sweet Potato: Sweet potatoes are packed full of vitamin A and fiber as well as potassium and vitamin C. They are a great meal prep veggie! Bake them ahead of time and eat for breakfast with eggs, for lunch on a salad and for dinner as a side.

Beets: Believe it or not, beets are a low calorie and low carbohydrate vegetable. They are a good source of fiber, vitamin C and potassium. This root veggie is great roasted, steamed or shredded raw in a salad. The greens of the plant are high in many minerals and in vitamins A, C and K.

Parsnip: These root veggies are in the same family as carrots, parsley and celery, they’re a good source of fiber, folate, potassium and vitamin C.                    

Arugula: This peppery green is a member of the cruciferous family, same as broccoli, and offers similar benefits such as vitamin C, folate, magnesium, and vitamins A and K.

Cauliflower: This non-starchy veggie, also a member of the cruciferous family, offers protection against some forms of cancer due to its antioxidant content. Try it roasted with olive oil, garlic and pepper.

Squash: A bounty of squash is available in the fall, including butternut, acorn, spaghetti and pumpkin. Each offers a unique flavor and can be cooked several different ways.

Remember, when you buy local you will be eating a more nutrient-dense food and you will also help your farmer and community! Enjoy the fall weather!

Bridgette Hamby, R.D.N., is the community nutrition educator in the Tevis Center for Wellness.


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