There’s something about vegetables pulled straight from the earth that resonates with us—especially in the fall.
Whether you’re brushing the soil off carrots that have been freshly pulled from the earth, taking a first, crunchy bite of your favorite apple, or washing and peeling potatoes to let cook in the crockpot, fall produce can bring back a flood of good memories and cozy feelings, along with a wealth of health benefits.
Shopping Seasonal Fall Produce
For many, fall produce evokes feelings of warmth and coziness, and signals the arrival of cooler temperatures. It also helps provide the nutrients our bodies need to function well.
Our favorite fall fruits and vegetables are “yam-packed” with antioxidants like lutein and zeaxanthin, vitamins C, B, A, potassium, and more. While a diet rich in many vitamins and minerals is essential to keeping our bodies healthy, these nutrients also play an important role in keeping our eyes healthy and functioning well.
As you browse your local farmers market or grocery store aisles, keep an eye out for these in-season fruits and vegetables:
- Apples
- Butternut squash
- Cabbage
- Carrots
- Kale
- Pears
- Potatoes
- Pumpkins
- Spaghetti Squash
- Spinach
- Sweet potatoes
- Swiss Chard
Choosing the Perfect Produce
Purchasing produce that is ripe, but not too ripe, can be a challenge.
When choosing fruits, feel the product (but don’t squish it) before you buy it. Many fruits, such as pears, should be slightly soft. Apples, however, should be firm and not give easily when you press on them. Look for bruising on the fruit and check its color. Fruit with a very light color can sometimes indicate it isn’t ripe yet.
Vegetables often follow the rule that the harder they are, the better they are. Vegetables that are too squishy may be mushy on the inside. When choosing between leafy greens, check the stems and leaves to make sure they are brightly colored, this is a great indicator of their freshness.
Ways to Prepare Fall Produce
Many fall produce favorites, such as apples, pears, and carrots, are perfectly fine (and delicious) when eaten raw. However, you can further cultivate your produce’s flavor and texture with a little preparation.
Here are some fall produce preparation ideas:
- Cut up your apples, add a little cinnamon, and bake them low and slow in the oven for a softer texture and added flavor.
- Dice up your favorite fall veggies, like sweet potatoes and squash, drizzle some olive oil over them, and add spices (like salt, pepper, or garlic), then roast them in the oven.
- Bake your spaghetti squash and serve with spaghetti sauce, it makes a great alternative to pasta!
- Cut up cabbage, carrots, and potatoes, and toss them in a crock pot with vegetable broth to create your own vegetable stew (add any other spices and produce you want to include to really make it your own).
- Sort out the seeds from your pumpkin, toss with some spices, and lay them out on a cookie sheet, roasting them low and slow.
We hope you enjoy cooking with a variety of these nourishing bites as you enjoy this fall season. Your palate, body, and eyes will thank you.
Information is for informational purposes only and does not constitute medical advice, medical recommendations, diagnosis, or treatment. Always seek the advice of your eye doctor, physician, or other qualified health provider with any questions you may have regarding a medical condition.