Fall is a wonderful time to embrace seasonal eating. Not only is it budget-friendly and environmentally conscious, but it also brings a variety of flavorful, nutrient-rich produce to your plate. Choosing fruits and vegetables that are in season means they’re at their peak in taste and nutrition and often more affordable at local markets.

Here are some fall favorites and how to make the most of them:

 Apples

• Nutrition: High in fiber and vitamin C.
• Storage: Keep in a cool, dark place or refrigerate to extend freshness.
• Prep Ideas: Slice for snacks, bake into oatmeal, or sauté with cinnamon for a warm topping.
• Easy Recipe: Apple Cinnamon Oatmeal – Cook oats with diced apples, cinnamon, and a splash of vanilla. Top with chopped nuts for crunch.

 Pumpkin

• Nutrition: Rich in vitamin A, potassium, and antioxidants.
• Storage: Whole pumpkins can last for weeks in a cool, dry place. Refrigerate cut pieces.
• Prep Ideas: Roast chunks for soups, puree for baking, or add to smoothies.
• Easy Recipe: Pumpkin Smoothie – Blend pumpkin puree with banana, Greek yogurt, cinnamon, and a touch of maple syrup.

 Sweet Potatoes

• Nutrition: Packed with fiber, vitamin A, and potassium.
• Storage: Store in a cool, dry place and avoid refrigeration.
• Prep Ideas: Bake, mash, or roast with olive oil and herbs.
• Easy Recipe: Roasted Sweet Potato Wedges – Toss with olive oil, paprika, and garlic powder. Roast until crispy.

 Winter Squash (Butternut, Acorn, Spaghetti)

• Nutrition: Excellent source of vitamins A and C.
• Storage: Keep whole squash in a pantry or cupboard; refrigerate once cut.
• Prep Ideas: Roast, stuff, or puree for soups.
• Easy Recipe: Stuffed Acorn Squash – Fill roasted halves with quinoa, cranberries, and pecans.

 Pears

• Nutrition: Good source of fiber and vitamin C.
• Storage: Ripen at room temperature, then refrigerate.
• Prep Ideas: Slice into salads, bake into crisps, or poach for dessert.
• Easy Recipe: Pear & Walnut Salad – Toss mixed greens with sliced pears, walnuts, and a light vinaigrette.

 Brussels Sprouts

• Nutrition: High in fiber, vitamin K, and antioxidants.
• Storage: Refrigerate in a breathable bag or container.
• Prep Ideas: Roast, sauté, or shred into slaws.
• Easy Recipe: Garlic Roasted Brussels Sprouts – Halve and roast with olive oil, garlic, and a splash of balsamic vinegar

Tips for Seasonal Eating Success

• Shop Local: Visit farmers markets or local produce stands for the freshest options.
• Plan Ahead: Use seasonal produce in meal planning to save money and reduce waste.
• Get Creative: Try new recipes or swap seasonal veggies into your favorite dishes.

Shakera Williams, DrHSc, MPH

Associate Extension Agent

Nutrition & Community Health

(Flavors of Health, SNAP-Ed, CDC-HOP/Healthy Communities)

Webster and Claiborne Parishes