Seasonal Fall Foods and Recipes

When I think of fall, I think of the ~cozy~ season where you just want to snuggle up with a pumpkin spice latte, some comforting foods and watch some Halloween movies, who’s with me? But this year- let’s expand our fall grocery list and start eating seasonally! 

Why should we eat seasonally? 

Seasonal foods ensure the freshest quality that are full of flavor and nutrients! This is because they have just been recently harvested, do not have to be shipped from far and do not need additives for them to stay fresh. They are also cheaper at this time, because they are in season and can be grown locally. Produce changes seasonally due to growing conditions and the weather. With these foods, there are countless ways to include them in recipes for meals, snacks, drinks, etc. This is a great way to support your local farmers by eating seasonally. 

Eating seasonally also promotes a diet with a variety of foods each season, to get a taste of everything! When eating produce that is out of season, it is likely that it was grown in bulk, has had modifications made and a long shipment to wherever you are purchasing it from. Therefore, buying in season produce will get you the freshest and most nutrient rich options!

When you are eating seasonally, you are also eating sustainably; both of these concepts focus on natural resources that support local farmers while also consuming less artificially modified foods. This is a simple, healthy, and good for the environment way of eating!

Tips for eating seasonally- 

• Research and find which foods are in season

• Find out where you can find local farmer’s markets

• If you purchase in season food but aren’t ready to eat it, you can freeze, dehydrate, pickle, can, etc. for whenever you are ready to eat it. Even if it is no longer “in-season”, it will still be fresh. 

What are some fall seasonal foods?

• Apples, beets, collard greens, cranberries, green beans, pumpkin, spinach, sweet potatoes, and winter squash (acorn squash, butternut squash, pumpkin squash, and spaghetti squash). 

• For more fall foods: https://snaped.fns.usda.gov/seasonal-produce-guide/fall

FALL RECIPES:

Pumpkin Spice Latte-

Ingredients:

• 2 cups milk (any kind works)

• 2 tbsp pumpkin puree 

• 1 tsp pumpkin pie spice

• ⅓ cup sugar 

• 1 tsp vanilla extract 

• 1 cup coffee 

Toppings:

• Whipping cream

• Pumpkin pie spice

• Cinnamon

• Nutmeg 

Directions: 

• Heat up milk, pumpkin puree, pumpkin pie spice, vanilla, and sugar into a pan over medium heat. Whisk milk to blend everything and bring to a steaming hot mixture.

• Pour into mug with coffee and the pumpkin mixture

• Add toppings as needed

• ENJOY!

Butternut Squash soup-

Ingredients:

• 1 butternut squash (peeled, seeded and cut up into chunks)

• 1 large carrot (peeled and cut up into chunks)

• 2 tbsp olive oil

• 7 tbsp unsalted butter 

• 1 large onion (thinly sliced) 

• 4 medium cloves garlic (thinly sliced)

• 4 cups chicken or vegetable stock

• 2 sprigs fresh thyme

• 1 bay leaf 

• Salt and black pepper to taste

• ¾ cup heavy whipping cream

• ¼ cup sour cream

• Pinch ground cinnamon 

• Pinch nutmeg 

Directions: 

• Preheat the oven to 425 degrees F. Place squash and carrot with olive oil onto baking sheets and roast for about 40 minutes, or until they are browned on most sides. Flip 2 or 3 times while cooking. 

• In a large saucepan, cook 2 tbsp of butter over medium-high heat until lightly brown, then add onion and garlic on medium heat. Stir and let cook for about 10 minutes, adjusting heat. 

• Add squash and carrot to the saucepan and remove from heat. Pour ½ cup stock into each baking sheet, then pour into the saucepan. Add remaining stock, thyme, sprigs, and bay leaf- return to medium-high heat. Bring to a simmer, then lower heat until vegetables are soft- about 10 minutes.

• Using a blender, blend soup until completely smooth. Season with salt and pepper, then return to the saucepan to keep warm. 

• Whisk together cream and sour cream with the cinnamon, nutmeg, and a pinch of salt.

Serve soup, top with spice mixture, and ENJOY!

Piece written by: Emily Goldschmidt

Hi, I’m Emily! I am a HSH intern, a nutrition student at West Chester University of PA, and an RD to be! I love everything health and wellness, with a special passion for Intuitive Eating. 

Thank you for being here, now let’s have some fun with food and nutrition!

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Hey, I'm Lauren! I’m a Registered Dietitian at Happy Strong Healthy. I believe nutrition should add to the fullness of your life and make you feel empowered and confident!

Learn more about me and the HSH offerings here.