October 2021

Fall Produce to Add to Your Plate

October is here and it’s the perfect time to celebrate the seasonal produce of autumn! Head to your local store or farmers market and fill your basket with these fall produce picks. 

Pumpkin is full of fiber and beta-carotene. Beta-carotene converts into vitamin A in the body, which is great for your skin and eyes. To balance pumpkin’s sweetness, try adding savory herbs, such as sage and curry.

Beets are edible from their leafy greens down to the bulbous root. The leaves are similar to spinach and are delicious sautéed. Roasting or steaming beets helps the skin easily slide off. They also are delicious raw, shredded and tossed in salads or thinly sliced and baked into chips.

Sweet Potato are full of fiber and vitamin A. Sweet potatoes also are a good source of potassium and vitamin C. Try them as a breakfast side dish, or serve them at any meal.

Kale is a nutrient powerhouse. One cup of raw kale is loaded with vitamins A, C and K as well as manganese. Kale is great sautéed and cooked in soup, but also is excellent raw in salad; simply remove tough stems, slice into thin slivers and pair with something a bit sweet such as carrots or apples.

Pears are the most delicious in the fall when they’re at their peak. There are a wide range of pear flavors and textures. And, just like apples, some are excellent eaten fresh while others are best cooked or canned for the winter. Try pears on the grill, poached in red wine, tucked into a panini, pureed into soup or a smoothie, or simply sliced with cheese. If you eat the peel too, they are a great source of fiber. 

Parsnips are typically eaten cooked, but also can be eaten raw. One-half cup of cooked parsnips is full of fiber and contains vitamin C and folate. Try these root veggies roasted, pureed into soup or mashed.

For more tips on seasonal, healthy eating or to find an RDN near you, visit EatRight.org.