Fall on Your Plate
A chill is in the air, football is back on Sundays, leaves are beginning to fall, and the shift in seasons is here. Fall calls for heartier, warmer foods that are comforting, satisfying, and full of seasonal flavor.
Eating with the seasons is a simple way to enjoy produce at its freshest and most flavorful. From crisp apples and tart cranberries to hearty greens and winter squash, fall’s harvest makes it easy to create nourishing meals for the season.
Favorite Fall Produce Picks
Apples
Is there anything more fall than a crisp apple? From apple-picking afternoons to warm apple crisps, this classic fall fruit brings a little sweetness and nostalgia to the season. Apples are naturally rich in fiber, making them a satisfying snack that can also support digestive health. They also provide vitamin C and a variety of antioxidants.
Easy Ways to Enjoy: Sauté with cinnamon for an oatmeal or yogurt topping, pair with nut butter for a satisfying snack, chop and toss into salads, bake into a crisp, or enjoy on its own.
Brussels Sprouts
If you’re not a Brussels sprout fan yet, give them another try. Roasting transforms these small green vegetables into something crisp, caramelized, and surprisingly sweet. As part of the cruciferous vegetable family, Brussels sprouts are packed with nutrients, including vitamins C and K and plenty of fiber.
Easy Ways to Enjoy: Roast with olive oil, sauté with garlic, shred into salads, or toss with roasted squash.
Cranberries
Cranberries are one of those ingredients that instantly make a dish feel like fall. Their vibrant color and tart flavor brighten everything from holiday dishes to everyday breakfasts. They’re also a source of vitamin C and antioxidants, adding a little nutritional benefit to that pop of seasonal color.
Easy Ways to Enjoy: Stir into oatmeal, add to salads, prepare a cranberry sauce, or use for baking. They pair particularly well with oranges in salads, sauces, or baked goods.
Green Beans
Green beans are proof that a simple vegetable can still pack plenty of flavor. A quick sauté or roast is often all they need to become a perfect addition to a fall meal. They’re a good source of fiber and provide vitamins C and K, making them an easy way to add more vegetables to your plate.
Easy Ways to Enjoy: Sauté with olive oil, garlic and slivered almonds, chop and mix into casseroles, stir into slow-cooker meals, or simply serve steamed with lemon juice.
Pomegranates
Pomegranate seeds are sweet, tart, juicy, and crunchy, adding color, texture, and a pop of flavor to fall inspired dishes. Their antioxidant compounds and fiber make them a nutritious addition to everything from salads to yogurt bowls.
Easy Ways to Enjoy: Sprinkle over salads, oatmeal, yogurt, roasted vegetables, grain bowls, or enjoy them on their own.
Pumpkin
Pumpkin season has officially arrived, and we are here for more than just the latte. Pumpkin is rich in beta-carotene, which the body can convert to vitamin A. It also provides fiber and vitamin C, making it a nutritious addition to both sweet and savory recipes.
Easy Ways to Enjoy: Blend into soup, add to smoothies, roast with seasonings, bake into muffins or breads, or stir into a homemade pumpkin spice latte.
Spaghetti Squash
Spaghetti squash is one of those vegetables that’s almost as fun to make as it is to eat. It’s also one of my favorites! Roast it, grab a fork, and watch the flesh transform into noodle-like strands. It provides fiber and vitamin C and makes a great vegetable-forward base for a variety of meals.
Easy Ways to Enjoy: Roast and serve with your favorite sauce and protein, toss with roasted vegetables, use as a base for bowls, or pair with pesto and Parmesan.
Swiss Chard
If you are looking to switch up your usual leafy green, give Swiss chard a try. Its sturdy leaves make it the perfect green for warm fall dishes. Swiss chard is particularly rich in vitamin K, and also provides vitamins A and C.
Easy Ways to Enjoy: Sauté with olive oil and garlic, stir into soups or slow-cooker meals, add to pasta dishes, or mix into roasted vegetable bakes.
Simple Fall Recipe: Roasted Spaghetti Squash with Chicken, Brussels sprouts, Swiss Chard, & Pomegranate
This fall dish brings together four of our fall produce picks: tender spaghetti squash, caramelized Brussels sprouts, hearty Swiss chard, and flavorful pomegranate seeds. The combination brings plenty of fiber, color, and a variety of vitamins and minerals to the table.
Ingredients:
1 small spaghetti squash
1 pound boneless, skinless chicken breasts or thighs
2 cups Brussels sprouts, trimmed and halved
2 cups Swiss chard, chopped with stems removed
½ cup pomegranate seeds
⅛ cup chopped walnuts
3 tablespoons olive oil, divided
2 teaspoons maple syrup
1 tablespoon apple cider vinegar
½ teaspoon Dijon mustard
1 clove garlic, minced
Salt and freshly ground black pepper, to taste
Optional: crumbled goat cheese
Optional: fresh thyme
Instructions:
Roast the spaghetti squash and Brussels sprouts: Preheat the oven to 400°F. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the cut sides with 1 tablespoon of olive oil and season with salt and pepper. Place the squash cut-side down on a large baking sheet.Toss the Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper, and arrange them cut-side down around the squash. Roast for 25 minutes. Remove the Brussels sprouts if they are tender and caramelized, then continue roasting the squash for another 10–20 minutes, or until the flesh is tender and easily separates into strands with a fork. Let the squash cool slightly, then scrape the flesh into strands using a fork.
Cook the chicken: While the squash and Brussels sprouts are roasting, season the chicken with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Remove from the skillet and let rest for 5 minutes before slicing.
Sauté the Swiss chard: Using the same skillet, add the minced garlic and cook for about 30 seconds. Add the Swiss chard and sauté for 3–5 minutes, until wilted and tender.
Make the dressing: In a small bowl, whisk together the maple syrup, apple cider vinegar, and Dijon mustard. Season with salt and pepper to taste.
Bring everything together: Add the spaghetti squash and roasted Brussels sprouts to the skillet with the Swiss chard. Drizzle with the maple-Dijon dressing and gently toss to combine.
Finish and serve: Divide the spaghetti squash and vegetables among plates. Top with sliced chicken, pomegranate seeds, and chopped walnuts. Add crumbled goat cheese and fresh thyme, if desired. Serve warm.
Fall is the perfect time to slow down and enjoy warm, colorful, and comforting meals. Whether you are cooking after a busy day, gathering with family or friends over the weekend, or looking for something to prepare while watching Sunday football, seasonal fruits and vegetables make it easy to bring the flavors of fall to the table!
Explore More Seasonal Produce
For a full list of California seasonal produce, visit the USDA Seasonal Produce Guide: https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
Need Personalized Guidance?
If you’re unsure how to incorporate seasonal produce into balanced, nourishing meals, our dietitians are here to help. We work collaboratively with you to create an individualized nutrition plan tailored to your needs, preferences, and goals.
Eating with the seasons is one of the simplest ways to support your health. Contact 360 Nutrition (805) 738-5700 to book a consultation today, let us help you make it easy, delicious, and sustainable.
Written by: Lexi Underhill, RDN
References:
U.S. Department of Agriculture (USDA). Seasonal Produce Guide. SNAP-Ed Connection.https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
USDA FoodData Central. Nutrient and food composition information. https://fdc.nal.usda.gov
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