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As the leaves turn and the days grow cooler, fall brings a fresh wave of flavors to enjoy. Seasonal eating in the fall means savoring the best produce that this time of year has to offer. From pumpkins and apples to hearty root vegetables, fall ingredients are perfect for creating comforting and flavorful dishes.

If you’re exploring the benefits of seasonal eating, here’s your guide to what’s in season in the fall months and how to make the most of your meals using the flavors of autumn.

The benefits of eating seasonal fall produce

Wondering why you should consider eating seasonal produce this fall? Fresh produce is rich in vitamins, minerals, fiber and more. In the fall, fruits (like apples, pears and citrus) tend to be abundant in Vitamin C, a powerful antioxidant.

Although studies show mixed results on Vitamin C’s ability to reduce the risk of catching a cold, it can still help prevent chronic disease and support immune function. In addition, in season leafy greens are packed with Vitamin A, another antioxidant essential for immune health, vision and reproductive health.

What’s in season in the fall?

Depending on where you live, seasonal produce varies. For Texas residents, look for the following Texas fall fruits and vegetables the next time you head to the grocery store or farmer’s market.

Fruits in season in fall

• MANZANAS
• PERAS
• Pumpkins
• Melons
• Figs
• Fechas
• AGRIOS

Vegetables in season in fall

• Chard
• Col rizada
• Collard greens
• Arugula
• Espinacas
• Zanahorias
• Ajo
• Cebollas
• Rutabagas
• Nabos
• Brócoli
• Coles de Bruselas
• Repollo
• Coliflor
• Squash
• Celery
• Eggplant
• Hongos
• Peppers
• Patatas dulces
• Los tomates

Check out this seasonal food guide to find out what fruits and vegetables are in season in your area.

5 fall recipes to enjoy all season long

1. Sweet Potato Fries

Give this delicious sweet potato fry recipe a try this fall! Customize these fries with your favorite variety of spices to complement their naturally sweet, earthy flavor. While the original recipe uses an oven, you can also use an air fryer for a crispy finish.

2. Chopped Autumn Salad with Apple Cider Dressing

With fall approaching, it’s the perfect time to add crisp apple bites into salads for a yummy crunch. This autumn salad recipe’s key ingredients include leafy greens, apples, pears, bacon, feta cheese and candied pecans. Feel free to buy premade candied nuts and dressing to save time.

3. Honey Balsamic Vinegar Brussels Sprouts

These tangy roasted brussels sprouts are an excellent option for a tasty autumnal side dish. Simply pop your brussels sprouts in the oven and whip up the glaze in the meantime. To make this recipe even easier, you can opt to buy pre-trimmed brussels sprouts.

4. Melon and Prosciutto Appetizer

Try out this simple melon and prosciutto recipe, great for when melons are at their freshest. While not complex, this combination is a popular pairing in countries surrounding the Mediterranean Sea, like Italy. Enjoy on its own or as a fun addition to a charcuterie board.

5. Creamy Tomato Soup

This creamy tomato soup is not only easy to make but also the best comforting dish for when it starts to get chilly. Whether you use an immersion blender or a normal blender, this recipe is sure to be delicious.

Are you hungry yet? Have fun experimenting with these recipes in the kitchen this fall, and don’t be afraid to try new flavors or ingredients. You might discover a new fall favorite!

Remember, although seasonal produce has its advantages, eating any type of fruits and vegetables is beneficial.

Looking for nutrition support to help you achieve your wellness goals? Connect with a dietitian today. 

The blog post was contributed by dietetic intern Rachael Hirst.