Even as it gets closer to feeling like winter, there’s still a stretch of late fall left. That means there’s still time to enjoy your favorite farmers market finds like kale, apples, beets, squash, and other seasonal goodies.
To help you get the most out of these delicious fruits and veggies, Mackenzie Burgess, RDN, recipe developer, nutrition expert, and blogger breaks down the creative ways she likes to whip up her favorite fall produce. From beet hummus to cranberry salsa, your autumn is about to get way more delicious.
1Pumpkin
Why it’s healthy: Pumpkin is an excellent source of beta-carotene, an antioxidant that helps maintain eye and skin health.
Best way to eat: To enjoy roasted, fresh pumpkin, cut the gourd into slices, and top with olive oil, salt, and your favorite spices. Baking for 45 minutes at 350°F should do the trick. Then, either enjoy as a side dish, or whip up a pumpkin puree. Add a dollop to your oatmeal or smoothie, or mix it into hummus for a fall-inspired dip.
2Winter Squash
Why it’s healthy: Winter squash varieties like butternut and acorn squash are rich in vitamin A, fiber, and folate. People who don’t get enough folate might be more likely to have depression, research finds, so it’s an important part of your diet.
Best way to eat: Simply slice in half, scoop out the pocket of seeds, drizzle with olive oil and seasonings, and roast in the oven at 400˚F for 50-60 minutes until tender. Enjoy warm as a side dish, or allow to cool, and then cube and toss in a salad. To add more veg to your morning meal, mix cubed squash with onion and turkey sausage, sautée, and then serve with eggs.
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3Kale
Why it’s healthy: Kale is a source of plant-based protein (3 grams/cup) and other important nutrients, including vitamin K, vitamin C, and magnesium, a mineral needed to help maintain normal nerve and muscle function.
Best way to eat: Kale is a great addition to hot soups and fruit smoothies. For kale salads, massage torn kale with oil and salt to break down the fiber (this makes it more supple) and reduce the bitterness. Or make your own kale chips by tossing ripped kale with EVOO and salt, laying the piece out flat on a plate, and microwaving for 2-3 minutes until crispy. Yup, that's right, no oven required!
4Sweet Potatoes
Why they’re healthy: Like pumpkins, sweet potatoes contain beta carotene, which helps maintain good eye and skin health.
Best way to eat: Bake sweet potatoes at 400º F for 40-60 minutes. Then cut them in half, top with spices, and enjoy. Another option? Make a power bowl with cubed, roasted sweet potatoes, greens, roasted veggies, a grain, and a simple dressing. Oh, and if you've never tried sweet potato toast, you're missing out. After cutting the spud into ¼" slices, pop it into the toaster on high. Then, top with yummy combos like Greek yogurt, blueberries and chia seeds or smashed avocado and a poached egg.
5Beets
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Why they’re healthy: Beets are low in calories, high in fiber, and also contain folate, potassium, iron, and vitamin C. Vitamin C helps aid in the absorption of iron and helps heal wounds and form scar tissue.
Best way to eat: Bake peeled and sliced beets into fries (try 400°F for 20 minutes), or peel and slice, then serve them raw in a sandwich. Another idea: after roasting in the oven (50 minutes at 400°F), blend into bean dips or hummus. Reduce food waste and show your beet greens some love, too! Sautée them with oil, salt, and garlic for a healthy, five-minute side dish.
6Mushrooms
Why they’re healthy: Mushrooms are a good source of Vitamin D which helps maintain bone health as well as our mental health.
Best way to eat: Try sautéing mushrooms with olive oil, fresh thyme, and garlic to serve as a savory side dish, pizza topper, or addition to avocado toast. You can also mix raw, chopped mushrooms into ground meat to sneak some extra nutrition into burger or meatball night.
7Apples
Why they’re healthy: Whole apples are a great source of fiber, which can help keep us full longer and stabilizes blood sugar levels.
Best way to eat: For a fun snack, cut apples into thin slices and top with nut butter and granola. Make quick homemade applesauce by boiling apples and throwing them into a blender with fall spices like cinnamon or ginger.
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8Pears
Why they’re healthy: Pears are a great source of fiber and antioxidants, including vitamin C, which plays a key role in maintaining a strong immune system.
Best way to eat: Put diced pears, cinnamon, nuts, oats, and milk into a mason jar and let sit overnight in the fridge for a fall-inspired, ready-to-go breakfast. Baked pears (cut them in half, and pop in a 375°F for 25 minutes), ricotta cheese, and a sprinkling of cinnamon makes for a delicious protein-packed dessert.
9Cranberries
Why they’re healthy: Cranberries are rich in phytochemicals. Research has shown the phytochemicals present in cranberries may help prevent UTIs and bladder cancer.
How to use: Make a salsa by pulsing cranberries in a food processor and combining with finely chopped cucumber, jalapeño, sweet onion, and cilantro. Sprinkle the mixture with some salt, and voila! You can even dry your own cranberries by dehydrating them or baking them at your oven’s lowest setting for about eight hours.