🍁 Seasonal Ingredients for Fall & Their Health Benefits

Hi There, Happy Monday 🍂

I hope your week gets off to good start 🧡. Today, we had some pretty scary thunderstorms, and now it is a fantastic sunny day as if nothing had happened before!

Today’s newsletter is not a recipe (that will come later this week) or a meal plan; this newsletter is a friendly reminder of what’s in season these months. Eating seasonal produce has multiple benefits, so I encourage you to eat more seasonally. Even if you start with small changes, such as going to a farmers market once or twice a month or trying a new recipe a week, you’re already making a significant impact! 🌿

To get started, I want to share a list of my favorite fall ingredients when it comes to taste and health benefits and some tips and ideas on how to include them in your weekly menu.

1. Pumpkin
This autumn favorite isn't just for pies and lattes! Pumpkins are rich in beta-carotene, which converts to vitamin A in the body, supporting eye health and boosting your immune system. Pumpkins are also high in fiber, helping to regulate digestion and keep you full longer.

Tip: If you’re using raw pumpkin, cut in half, remove the seeds, and then cut into wedges before baking. Bake until tender, and then you can remove the skin and blend the pumpkin to make purée than can be later used in different recipes, such as soups, pancakes, waffles, pies, drinks, pasta sauces, etc.

Recipes: Pumpkin Soup, Waffles, Maple Roasted Pumpkin

2. Sweet Potatoes
I still haven’t harvested my sweet potatoes this year, but will do soon so I’m getting ready to prepare some amazing recipes with them.

Packed with vitamins C and B6, sweet potatoes are a nutrient powerhouse. They contain complex carbohydrates for sustained energy and their orange hue is a sign of high antioxidant content, which supports skin health and fights inflammation.

Tip: Roast them with a sprinkle of cinnamon and a drizzle of olive oil for a satisfying side dish or base for a grain bowl.

Recipes: Sweet Potato Pasta Sauce, Sweet Potato Wedges, Roasted Sweet Potato Salad, Sweet Potato Katsu Curry

3. Apples
Autumn is apple season, and this fruit is a fantastic source of dietary fiber, which helps with digestion and keeps your cholesterol levels in check. They're also packed with antioxidants, and who doesn’t love some apple slices with peanut butter?

Tip: Slice apples and dip them in peanut butter, toss them in salads, bake them with cinnamon, or enjoy them raw for a quick snack.

Recipes: Apple Sauce, Apple Crumble, Wellington made with Apple Slices

4. Pears
Sweet and juicy, pears are another fall staple in our kitchen. They are high in fiber and vitamin C. They're also great for digestive health and can help with hydration due to their high water content.

We grate a full pear while cooking porridge for our kids almost every morning; they love it. It adds sweetness and texture to their breakfast.

Tip: Add pear slices to oatmeal, or poach them with a touch of honey and cinnamon for a light dessert.

Recipes: Dairy-Free Pancakes, Beetroot and Pear Salad

5. Butternut Squash
Do you remember the amount of butternut squashes we harvested this year? I thought we were going to have way too many, but we’re getting through them quite fast!

With its sweet, nutty flavor, butternut squash is a great source of vitamin A, potassium, and fiber. It supports a healthy immune system and contributes to strong bones and heart health.

Tip: Roast it as a side dish, blend it into soups, or add it to grain salads for a nutrient-rich meal.

Recipes: Butternut Squash Pasta, Butternut Squash Curry, Butternut Squash Risotto

6. Beets
Beets are not only vibrant in color but also a rich source of folate, manganese, and nitrates, which can help improve blood flow and lower blood pressure. They’re great for supporting cardiovascular health and are also high in fiber.

Tip: Roast beets for salads, blend them into smoothies or even grate them raw into slaws.

Recipes: Beetroot and Pear Salad, Beetroot Carpaccio, Beetroot Hummus, Beetroot Falafels.

7. Figs
These weeks, we get figs from different trees in our neighborhood. We don’t have a fig tree (yet), but many people around us do, and some branches are basically on the street so we take advantage of that, and for a few weeks, we get fresh figs for free 🤩

Figs are not only delicious but also incredibly nutritious. They're rich in fiber and are a good source of essential minerals like potassium, calcium, and magnesium, which support bone health and maintain healthy blood pressure.

Tip: Figs are perfect when fresh—slice them over yogurt or oatmeal. You can also roast them with maple syrup and herbs or use them in salads for a flavorful burst.

Recipes: Caramelized Onion and Fig Tart, Figs and Vegan Cheese Toast

8. Parsnips
A close relative of the carrot, parsnips are slightly sweeter and packed with fiber, vitamin C, and folate. They also provide antioxidants that support overall health and help reduce oxidative stress.

This is the first time we have parsnips in our garden, so we’ll see how they come out!

Tip: Roast or air fry parsnips with herbs or mash them as an alternative to potatoes for a creamy, nutritious side dish.

Recipe: Air Fryer Parsnips, Festive Roasted Root Veggies

I hope you enjoy this list and give some of these recipes a try 🧡🍂

Don’t forget to answer my three short questions about our next meal plan; it will help me a lot to keep improving!

Talk soon,

Laura.