Although summer is often linked to a bounty of fresh fruits and vegetables, late summer and early fall also offer an abundance of delicious ingredients.
Incorporating seasonal produce into your fall meals ensures the freshest flavours and maximum nutritional value. Elevate your fall menu with these six in-season fruits and vegetables—perfect for side dishes, desserts, and even as the star of the main course.
Here are six of the best in-season fruits and vegetables to include on your table this fall.
Brussels Sprouts
Low in carbohydrates but high in fibre, this vegetable has made a popular resurgence lately due to its nutty flavour and versatility. Fresh brussels sprouts taste far superior to their frozen counterparts, so take advantage and include them in your fall meals. As a side dish, this vegetable can be roasted or shredded raw, so you can include it in various forms in your upcoming meals.
Leeks
An often-overlooked vegetable in the same family as onions and garlic, leeks are a delicious and nutritious late summer crop that can add a surprising twist to your meals. Because they’re high in fibre, vitamin A, and antioxidants, leeks are an excellent choice for soups and side dishes that would otherwise be composed mainly of carbohydrates and refined ingredients. For example, this Leek Gratin recipe has all the flavours of the traditional potato dish but packs a better nutritional punch. If you like to serve a simple vegetable appetizer during the fall, try this Parmesan Roasted Leek recipe for inspiration.
Apples
Apples are a staple in fall cooking, so it’s a bonus that you should be able to find a wide variety of types readily available this time of year. Full of flavonoids (a type of antioxidant) and fibre, apples can add sweetness to a dish without contributing to a sugar crash later. Use apples as a dessert ingredient (like in this low-calorie Cider-Sweetened Apple Pie) or harness their complex flavour in a savoury dish like this vegetarian Apple Quinoa Spoon Bread that could replace a typical Thanksgiving stuffing recipe.
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Cauliflower
Cauliflower is a popular vegetable choice these days, and for good reason. Its high nutrient content (including vitamins C, E, and K, folate, fibre, lutein) and antioxidants make it a great choice for adding something healthy to a meal. This fall, use in-season cauliflower as a substitute for popular dishes like mashed potatoes and cheesy sides. You’ll get a similar texture and flavour profile with far more nutrients and fewer carbohydrates.
Pears
High in vitamin C, potassium, and fibre, pears are a great ingredient to use in your cooking to promote overall health. You can feature this ingredient alongside meat to add some natural sweetness to the dish. This fall or winter, if you’re looking for a holiday recipe that doesn’t revolve around ham or turkey, try this roasted Pork Loin with Pears to wow your guests. As a dessert ingredient, pears bring moisture and sweetness to a dish, so you can choose recipes that are low in added sugar or oils like these Cranberry and Goat Cheese Stuffed Pears.
Leafy Greens (Kale, Chard, Etc.)
Leafy greens are a popular choice for healthy recipes year-round, but during the fall, these vegetables are in-season in many areas and thus less expensive. Adding leafy greens to your meals will infuse them with vitamin C, folate, calcium, and potassium, a key nutrient to combating bloating and water retention from high levels of sodium. You can make leafy greens the star of your dinners with an easy recipe like this Kale, Roasted Pepper, and Olive salad, or add greens to a soup to turn leftovers into a filling and delicious healthy meal.
Including these six in-season fruits and vegetables will elevate your fall meals with fresh flavours and nutritious ingredients.
