Crisp air, cozy nights, and comfort meals – fall is here and it’s the perfect time to try new foods and seasonal flavors. As a Registered Dietitian, I love including a variety of seasonal produce in my fall meals. I am going to share my top 8 fall fruits and vegetables, why you should add them to your diet, plus recipes and simple ways to incorporate them into your meals.
Apples
When you think of fall fruit, I would bet apples are one of the first to come to mind. Although you may only be familiar with a few varieties like granny smith, honey crisp, or gala, there are actually over 2,500 apple varieties grown in the US!
Apples are a versatile fall fruit, they’re a perfect grab-and-go snack and taste great tossed in a fall salad, in dessert like apple pie or apple crisp, or sliced and paired with cheese on a snack board. Here’s a quick and easy recipe for a festive and healthy dessert with apples warmed on the stove and topped with maple syrup and cinnamon.
Not only are apples a convenient snack, they’re low in calories and nutrient dense. They’re packed with fiber, antioxidants, and provide health benefits such as managing blood sugar levels.
1 Small apple provides 80 calories, 4g of fiber, and 10% RDI (recommended dietary intake) of Vitamin C
Arugula
Also referred to as “rocket” in the UK, this powerhouse green is perfectly tossed into a salad or used as a garnish on a sandwich or sprinkled over pizza. Enjoy all of the savory fall flavors with this simple arugula fall salad.
Arugula is a robust bitter green packed with antioxidants and phytonutrients. Arugula contains a substance called glucosinolates, which may protect against some cancers like breast, prostate, and colon cancer.
1 Cup of arugula contains 5 calories and 20% of the RDI for Vitamin K
Beets
Beets are a colorful superfood known for their deep red color and slightly sweet flavor. Beets are a root vegetable, sometimes referred to as beetroot and provide nutrients such as fiber, vitamin c, and potassium. Beets can also support athletic performance and help reduce muscle soreness.
Add beets as a nutrient-dense savory side dish or toss roasted beets into a salad for an extra boost of nutrition and a sweet and savory flavor.
1 Cup of cooked beets contains 60 calories, 4g of fiber, 11% RDI for Vitamin C, and 7% RDI for Magnesium
Eggplant
Eggplants belong to the nightshade family of plants and are known for their deep purple colored skin and are packed with nutrients and antioxidants, which can help prevent chronic diseases such as cancer and heart disease.
This vibrant vegetable tastes great roasted with a little salt and pepper or sliced thin and added into an eggplant lasagna. Or try a plant-based version of chicken parm with this cheesy eggplant parmesan recipe.
1 cup eggplant contains 20 calories, 3g of fiber, and 5% RDI for Potassium
Figs
Figs are one of the oldest fruits in the world. They are a small fruit filled with tiny seeds and can be enjoyed fresh or dried. Figs are packed with gut-boosting fiber that can support healthy digestion and heart health. They’re also rich in copper and vitamin B6, which can support brain health.
Enjoy figs on their own as a snack or slice them and place over toast with goat cheese and a drizzle of honey.
1 Fresh fig contains 30 calories, 1g of fiber, and 3% RDI for Copper and Vitamin B6
Pears
There are several different varieties of pears ranging in their texture, crispness, and sweetness. These versatile fruits are filled with fiber, potassium, and vitamin C. Pears contain a soluble fiber called pectin, which can help with constipation, and promote good bacteria growth in the gut.
Pears are a great on-the-go snack on their own and also make a great salad topping adding a sweet and crunchy texture. Try this simple honey balsamic salad with pears this fall.
1 Medium pear contains 100 calories, 6g of fiber, 4% RDI for Potassium, and 9% RDI for Vitamin C
Pomegranates
Pomegranates are a beautiful bright pink fruit filled with vibrant colored sweet seeds. They contain powerful antioxidants, which may help lower inflammation in the body. They also provide nutrients that contain anti-cancer properties.
Pomegranate seeds taste great as a snack by the spoonful and can also be sprinkled over yogurt, on avocado toast, or try them mixed into guacamole for a sweet crunch. Getting to the seeds can be a bit tricky, here is a simple step by step guide on how to open and seed a pomegranate.
Seeds of 1 pomegranate contain 230 calories, 11g of fiber, 32% RDI for Vitamin C, and 8% RDI for Magnesium
Pumpkin
We couldn’t talk about fall produce without addressing the pumpkin in the room. These festive and colorful vegetables are a seasonal staple in most households, and they’re more than just a fun decoration. Their vibrant orange color provides a nutrient called beta-carotene, which is a powerful antioxidant that may help reduce the risk of cancer, promote heart health, as well as protect the appearance and health of your skin.
We all know and love seasonal treats like pumpkin pie and pumpkin bread, but pumpkin can also taste great blended into a smoothie with a dash of cinnamon. And don’t forget to enjoy the seeds as well! Pumpkin seeds make a great plant-based protein-filled snack on their own or sprinkled over yogurt or oatmeal.
1 Cup canned pumpkin contains 135 calories, 7g fiber, 209% RDI for Vitamin A, and 18% RDI for iron
1 Ounce of pumpkin seeds contain 160 calories, almost 9g of protein, 20% RDI for zinc, and 14% RDI for iron
The fall season is the perfect time to try new seasonal flavors that are packed with nutrients to fuel your body and mind. Add these fall fruits and veggies to your shopping list this season and enjoy all of the yummy seasonal flavors and powerful health benefits.