Cool fall days can inspire you to get back into the kitchen making yummy meals filled with comforting flavors.
Whether you’re heading to the supermarket, a farmers’ market, or ordering your groceries online, a bounty of fall fruits and veggies make this season absolutely delicious — and nutritious.
Fill your basket with the grocery items you don’t want to miss and take advantage of everything fall has to offer.
Check out our fall grocery list — and delicious recipes — for healthy inspiration!
“Fruit is most nutrient dense and tasty when picked at the peak of its season,” says Quyen Vu, M.S., Beachbody culinary nutrition specialist.
In season during fall, apples are a crispy and juicy whole fruit snack, or chopped up as a crunchy topping on oatmeal and salads.
Try these apple recipes:
“It’s delicious sweet or savory and an excellent source of fiber,” says Vu. “One cup of canned pumpkin has 7 grams.”
Her current obsession is adding it to chia seed pudding with cinnamon.
Try these pumpkin recipes:
3. Butternut squash
Roasted or in soup, it’s a fall staple with 7 grams of fiber per 1 cup cubed.
That serving size is also an excellent source of two vitamins: “This golden-orange squash is high in vitamins A and C,” says Holly Layer, R.D. “Try adding it to beef chili with a touch of cinnamon.”
Try these butternut squash recipes:
Use this herb fresh or dried to increase flavor without adding salt, recommends Vu. It pairs well with pumpkin, butternut squash, and chicken, among other dishes.
This fragrant herb is pretty as a garnish or a tabletop centerpiece and amps up flavor.
“Rosemary always makes me think of roasting chicken or turkey,” says Layer. “Simply tuck fresh rosemary between the skin [and breast] before putting your bird in the oven.”
“It goes well in broth and gives you a nice warm feeling,” says Vu. It’s an essential component for classic pumpkin pie spice and also kicks up flavor in savory dishes.
Try these recipe with ginger:
A naturally sweet spice, ground cinnamon adds sweetness without added sugar. “Sprinkle some on top of oatmeal with apples for a fall fave,” says Vu.
8. Sweet potatoes
One medium sweet potato is a good source of fiber and an excellent source of vitamin A.
And they “are just plain delicious,” says Layer. “Incorporate them into weekly meal plans as slices of ‘toast’ for breakfast or roasted on a green salad with dried cranberries.”
“One of my favorite hacks is subbing sweet potato for white flour in muffins,” says Vu.
Try these sweet potato recipes:
A go-to for stocks, you can keep it simple with this root vegetable. “Instead of potatoes for dinner, roast parsnips with olive oil, salt and pepper,” says Vu.
A half cup sliced is a good source of folate and vitamin C.
A hearty pick for autumn salads, a cup of this leafy green is a excellent source of vitamin K. “Kale and pomegranate are a great combo, but I also use it in soup or eat it roasted,” says Vu.
Buy these vitamin- and fiber-rich berries fresh or dried. “Keep in mind that some dried cranberries are covered in sugar,” says Layer. “Look for unsweetened ones.”
You can also make an easy low-sugar cranberry sauce.
“Turkey breast is a great cut of turkey as it is a high-quality protein that is lean and contains B vitamins,” says Vu. Layer loves using it in sandwiches and soup.
Try these turkey recipes:
A classic, warm breakfast cereal, oatmeal is also an easy wheat alternative. “Make oat flour from rolled oats in a blender to replace refined white flour, for added fiber and whole grains,” says Vu.
14. Brussels sprouts
These cruciferous vegetables are in peak season from September to December. Shred raw Brussels sprouts for salad or slaw, or roast them with a tiny bit of olive oil, salt, and pepper.
“There are so many hacks for it — pizza crust, rice, smoothies!” says Vu. This cruciferous veggie is a good source of vitamin C and folate.
Another sweet and savory pick, beets are a fun way to add color to smoothies, muffins, and pancakes, recommends Vu.
“I like roasting beets for a salad with feta, or grating them into muffin batter with cinnamon and blueberries,” says Layer.
“This heavy orb is in season for such a short time,” says Layer. “Get it while you can!”
Pomegranate adds crunch to salads, or a “fruited” guacamole mashed with avocado, finely chopped pineapple and apple, plus diced onion.