With the arrival of fall comes various yummy fall vegetables just waiting to be placed on your kitchen table. When you combine the health benefits of vegetables with their fantastic taste, fall veggies are a clear cut winner!
Don’t Overlook Vegetables!
You might be craving a pumpkin spice latte or some warm pumpkin bread, but don’t overlook the abundance of fall vegetables in season! Vegetables are a major food group and most Americans don’t eat enough of them. Health professionals recommend you eat 2-3 cups per day depending on your age and activity level. Typically, a cup of vegetables is equal to one cup of cooked vegetables or juice, or two cups of raw leafy greens.
Vegetables are full of vitamins, minerals, fiber, potassium, and other health benefits. They are also low in calories, so it’s easy to pile them on your plate without breaking your calorie bank!
What Fall Veggetables Are in Season?
- Pumpkin: Arguably fall’s most popular vegetable, pumpkins have a ton of vitamin A. Instead of pumpkin pie or pumpkin cake, think about making pumpkin chili, a bowl of hearty pumpkin soup, or roasted pumpkin all on its own.
- Sweet Potatoes: These are available year-round but are seasonal in fall. They are also full of vitamins A and B.
- Kale: This cruciferous vegetable grows best in colder weather, which makes this dark leafy vegetable sweeter. Kale is full of vitamins A, C, and K.
- Winter Squash: Acorn squash, spaghetti squash, and butternut squash all fall into this category. They are high in vitamins A and C and can be cooked in a bunch of ways. Slice and bake butternut squash for an alternative to French fries. Serve spaghetti squash instead of pasta. Acorn squash is delicious when baked.
- Belgian Endive: This low-calorie veggie is rich in vitamins A and C and peaks in late fall. Steam them or put them in a salad. They only have eight calories per cup!
- Broccoli: Even though you can purchase this year-round, broccoli tastes sweeter and less bitter when purchased in season. Broccoli is a vitamin C powerhouse! It’s also rich in vitamins A and K. You can either cook it or eat it raw with a dip.
- Carrots: Carrots can be harvested year-round, but are best in the late summer and early fall. These veggies are full of vitamin A.
- Brussels Sprouts: Steam them or saute them. Sprouts are high in fiber and peak in the fall.
- Cabbage: Even though you see this year-round in the store, it peaks in fall as well. Cabbage can sweeten as you cook it.
- Cauliflower: This veggie is a member of the cabbage family. It is most often used as a creamy potato substitute to lower carb count. You can mash cauliflower, boil it, or use it as the main ingredient in a low-carb pizza crust.
- Onion: You find onions all year, but they are in peak season in the fall and winter. Onions can be used to flavor almost anything, and they are rich in chromium – an element that helps you breathe while providing anti-inflammatory agents.
- Spinach: This dark green leafy veggie is full of folate, vitamins A and K, and iron. Spinach can be used in salads or cooked.
- Zucchini: This fall veggie is full of vitamins C and A. You can saute it, spiralize it, or even put it in bread. The result is delicious!
Let’s Get Cooking!
Now that you know what vegetables are in season during fall, head to your local farmer’s market if you can. In-season vegetables are always fresher, full of flavor, and usually cheaper. Don’t just go with the vegetables you eat regularly. Get out of your comfort zone and try something new! You might end up with a few new favorite recipes for your cookbook.
For more information about cooking with in-season fall vegetables, Click Here.