Fall brings a rich harvest of fruits and vegetables that are delicious and packed with nutrients. They are harvested at their peak, meaning they are often richer in vitamins, minerals, and antioxidants. Eating seasonal produce not only enhances flavor but is often more affordable as it is more abundant and doesn’t require long-distance transportation.  

Keep a look out for the fruits and vegetables listed below that are in season during the fall months: 

Fruits 

• Apples 

• Cranberries 

• Figs 

• Grapes 

• Pears 

• Persimmons 

• Pomegranates 

Vegetables 

• Beets 

• Broccoli 

• Brussels Sprouts 

• Carrots 

• Cabbage 

• Kale 

• Mushrooms 

• Spinach 

• Sweet Potatoes & Yams 

• Turnips 

• Winter Squash (Acorn, Butternut, Spaghetti, Pumpkin) 

As the weather gets cooler, a perfect way to warm up while incorporating seasonal produce into your meals is with soups and stews. This helps to boost nutrients, flavor, and color of the dish. Soups also help keep you hydrated, which is important during the cooler months when we may not feel as thirsty.   

Pumpkin Soup 

Ingredients: 

• 1 can white beans (15 ounce, rinsed and drained) 

• 1 onion (small, or 2 teaspoons onion powder) 

• 1 cup water 

• 1 can pumpkin (15 ounces, plain) 

• 1 can vegetable or chicken broth, low-sodium (14.5 ounces) 

• 1/2 teaspoon thyme (or tarragon) 

• salt and pepper (optional, to taste) 

Directions: 

1. Wash hands with soap and water. 

2. Blend white beans, onion, and water. 

3. In a soup pot, mix bean puree with pumpkin, broth, and spices.

4. Cover and cook over low heat about 15 to 20 minutes until warmed through. 

https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/pumpkin-soup