As the leaves start to turn and the air becomes crisp, fall (autumn) brings with it a bounty of fresh, seasonal produce perfect for a plant-based diet. I have created a list of some fall season foods that are favourites for many.
Eating seasonally not only ensures you’re getting the freshest and most nutritious foods, but it also supports local farmers and reduces your environmental footprint. Here are the top 10 plant-based foods to enjoy this fall, along with their nutritional benefits and some easy recipes to try at home.
Fall Seasonal Foods Eating Guide
1. Pumpkin
Pumpkin is the quintessential autumn vegetable, packed with vitamin A, fibre, and antioxidants. It’s incredibly versatile—use it in soups, stews, pies, or even as a base for a creamy plant-based pasta sauce.
Recipe Idea: Make a comforting pumpkin soup by blending roasted pumpkin with vegetable stock, coconut milk, and a pinch of nutmeg.
For a recipe read: Quick and Easy Pumpkin Soup Recipe Made Vegan
2. Sweet Potatoes
Rich in beta-carotene, vitamin C, and potassium, sweet potatoes are a nutritional powerhouse. They add natural sweetness to dishes and can be roasted, mashed, or baked into a variety of meals.
Recipe Idea: Try oven-roasted sweet potato wedges seasoned with rosemary and garlic for a healthy side dish.
To make these wedges, read Healthy Sweet Potato Wedges Recipe Oil-Free
3. Brussels Sprouts
Brussels sprouts are often misunderstood, but when cooked properly, they’re delicious and nutritious. High in vitamins C and K, fibre, and antioxidants, they are perfect for roasting or sautéing.
Recipe Idea: Roast Brussels sprouts with a drizzle of balsamic vinegar, and a sprinkle of sea salt for a simple yet tasty dish.
For the recipe click Brussels sprouts.
4. Apples
Autumn is apple season, and this fruit is not only delicious but also full of fibre, vitamin C, and various antioxidants. Apples are great in both sweet and savoury dishes.
Recipe Idea: Bake an apple and cinnamon oatmeal for breakfast, or add sliced apples to a salad for a crunchy, sweet addition.
To make this simple recipe click on baked apples.
5. Pears
Pears are another autumn favourite, offering a sweet and juicy addition to your meals. They are rich in dietary fibre, vitamin C, and copper, and they can be eaten raw, baked, or poached.
Recipe Idea: Create a simple pear salad with mixed greens, walnuts, and a light vinaigrette or even a creamy dressing.
For the salad with creamy dressing click Arugula Pear Salad With Walnuts.
6. Cranberries
Cranberries are well-known for their role in Thanksgiving dishes, but they’re also great for adding a tart flavour to a variety of recipes. They’re packed with vitamin C, fibre, and antioxidants.
Recipe Idea: Make a cranberry relish to serve with roasted vegetables or use it as a spread in sandwiches.
7. Butternut Squash
Butternut squash is rich in vitamins A and C, fibre, and potassium. Its sweet and nutty flavour makes it ideal for soups, casseroles, and even baked goods.
Recipe Idea: Prepare a hearty butternut squash risotto, using arborio rice, vegetable broth, and a touch of nutritional yeast for creaminess.
8. Kale
Kale thrives in cooler weather and is a nutritional superstar, providing high levels of vitamins A, C, and K, as well as antioxidants. It’s perfect for salads, smoothies, or as a crispy snack.
Recipe Idea: Make kale chips by tossing kale leaves in olive oil, sprinkling with sea salt, and baking until crisp.
9. Pomegranates
Pomegranates add a burst of colour and flavour to autumn dishes. These vibrant fruits are rich in antioxidants, vitamin C, and fibre, and can be used in a variety of ways.
Recipe Idea: Create a pomegranate salad dressing and pour it over the pear salad. The recipe below can be made from fresh pomegranate or from store-bought juice, meaning you can make it anytime of the year.
For the vinaigrette recipe read Pomegranate Vinaigrette.
Recipe Idea: Make a pomegranate glaze to go over vegetables or tofu.
10. Carrots
Carrots are available year-round, but they’re especially sweet in the autumn. They’re packed with beta-carotene, fibre, and potassium, making them a versatile addition to any meal.
Recipe Idea: Roast carrots with a maple glaze and thyme for a sweet and savoury side dish.
Eat Seasonally this Fall (Autumn)
Autumn is a wonderful time to enjoy the richness of seasonal plant-based foods. Foods that are in season put us more in tune with the world around us. This seasonal produce guide suggests some of the most popular in-season produce. But there are many other vegetables and fruits in season. Why not pop down to your local growers market and see what's in season?
By incorporating these top 10 fruits and vegetables into your diet, you can enjoy the flavours of fall season fruits and vegetables while benefiting from the nutritional goodness they offer. Whether you’re roasting, baking, or blending, these autumnal ingredients are sure to bring warmth and nourishment to your table.
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