A Seasonal Fall Harvest Guide: Eating with the Seasons
Fall is Here! Are You Ready to Eat the Harvest?
As the fall season settles in around us, the bounty of the harvest becomes ripe for enjoyment. This is my favourite time of the year with the cool winds, the bright leaves, and the yummy food! Focusing on eating with the seasons, particularly in the fall, offers a range of nutritional benefits, helps support local agriculture, and connects us to nature’s rhythm. My hope is that this fall harvest guide will provide an overview of the top seasonal produce, the benefits of eating seasonally, and a recipe to help you get started with your fall produce haul.
Why Eating Seasonally is Important
Eating seasonal, locally grown produce is not only beneficial for your health but also for the environment and local economy. It matters and here’s why!
Better Nutritional Value: If you get a chance to visit the local farmers market this fall, it will not disappoint! Seasonal produce is often fresher and more nutrient-dense. Vegetables and fruits harvested at their peak retain higher levels of vitamins and antioxidants compared to those grown out of season and shipped from far away.
Cost-Effective: Let’s be honest, the cost of food is crazy right now! When produce is in season, it’s usually more abundant, leading to lower prices. This helps you save money while supporting local farmers.
Sustainability: Eating locally and seasonally reduces the carbon footprint associated with long-distance transportation. It also supports sustainable farming practices. When our local farmers are thriving, we are all thriving!
Flavour: There's nothing quite like the taste of fresh, in-season produce. These items are often harvested when they're fully ripe, offering better flavour and texture. Right now the carrots are sweeter, the squashes are tender and let’s not forget the love for pumpkin and pumpkin spiced everything!!
Canadian Fall Harvest Produce
We are somewhat limited here in what we can grow in the great white north but what we do have we should be taking advantage of! Here are some of the most popular and nutritious foods available in Canada during the fall season:
Pumpkin: Rich in vitamins A and C, pumpkin supports immune health, especially as cold and flu season approaches.
Squash: Butternut, acorn, and spaghetti squash are high in fibre and contain antioxidants that support overall well-being.
Cabbage: Packed with vitamin C and fibre, cabbage is versatile and affordable. Don’t forget this is the season to make your sauerkraut for gut health!
Beets: Full of iron and folate, beets are ideal for improving blood health and enhancing energy levels.
Brussels Sprouts: These little cruciferous vegetables are high in fibre, vitamins K and C, and help support gut health.
Carrots: Rich in beta-carotene, carrots support eye health and offer a naturally sweet taste that pairs well with fall dishes.
Apples: This quintessential fall fruit is high in fibre and antioxidants, helping to keep digestion regular and prevent oxidative stress.
Recipe: Roasted Fall Vegetable Medley
This simple recipe highlights seasonal fall vegetables and is perfect for a cozy dinner or a holiday side dish.
Ingredients:
1 small butternut squash, peeled and cubed
2 carrots, peeled and sliced
1 red onion, sliced
1 cup Brussels sprouts, halved
1 tablespoon olive oil
1 teaspoon dried thyme
Salt and pepper to taste
Instructions:
Preheat your oven to 400°F (200°C).
Toss all the vegetables in olive oil, thyme, salt, and pepper.
Spread the vegetables evenly on a baking sheet.
Roast for 25-30 minutes, stirring halfway through, until tender and golden.
Serve hot as a side dish or on top of quinoa or greens for a hearty fall meal.
How Eating Seasonally Impacts Health
Research has shown that eating seasonally can have direct health benefits, from improving immune function to reducing inflammation. For example, a study from the British Journal of Nutrition highlights how consuming seasonally available fruits and vegetables can enhance antioxidant intake. Similarly, the increased freshness and ripeness of seasonal foods can support better digestion and nutrient absorption. Let’s face it, we know we are heading into the deep freeze of winter so now’s the time to take advantage of what Mother Nature provides!
Incorporating seasonal fall foods into your diet is a rewarding and healthy practice. It not only allows you to enjoy the flavours and nutrients that nature provides but also connects you to your community and environment. As you explore the variety of fall produce, experiment with new recipes and embrace the natural abundance of the season.
If you're ready to take your nutrition to the next level and incorporate seasonal eating into your lifestyle, No Shoes Nutrition can help guide you through a personalized nutrition plan. Reach out for a free consultation and start your journey towards better health today.
References:
Seasonal Variations in the Intake of Fruits and Vegetables: Health Implications. British Journal of Nutrition.
Seasonal and Local Foods: Benefits for Nutrition. Journal of Food Quality and Health.