Seasonal fall produce + ways to save at the grocery store

Pumpkin season has officially arrived and I couldn’t be happier! Pumpkin spice lattes, pumpkin cream cheese muffins, pumpkin smoothies, pumpkin overnight oats, pumpkin pumpkin pumpkin! As much as I adore all things pumpkin, I don’t want to overlook all of the other fantastic fall produce and foods.

fall produce-pumpkin spice sign


Shopping in season is one quick and easy way to save a little bit on your grocery bill. Produce that is in season is often in abundant supply, thus the prices are lower! Shopping farmers markets or co-ops is a great way to get good prices on local, organic and seasonal produce. Have you ever tried to buy a watermelon in December? Yes, you can usually find one, however chances are you will be paying significantly more than you did for that same watermelon back in July. Check out our list below for seasonal fall produce and some ideas on how to incorporate them into your meals!


Though apples are available throughout the year, they are most fresh in the fall as this is when they are harvested. Apples are nutrient dense, rich in fiber and low in calories. They are very versatile in salads or  desserts and travel well for a quick snack on the go! One of my favorite fall desserts is a variation of this apple crisp recipe!


Winter Squash

Butternut squash, acorn squash and spaghetti squash are the most common winter squash varieties. I personally love butternut squash and an added bonus is that it is rich in vitamin A, vitamin C and potassium. Preparation can be difficult as the outer skin is not easily trimmed and the raw squash itself is quite firm. You can purchase prepared butternut squash in the produce section or even the freezer section and it is great for nutrient packed soups, a side to a dinner or even atop a bed of greens as a salad topper! To roast, peel the outer skin, cube the meaty part, spray with olive oil and sprinkle with salt and pepper. Roast at 400 degrees for 10-15 minutes (depending on the size of your cubes)

fall produce- winter squash

Source: health

Spaghetti squash is great as a pasta alternative. It is rich in fiber and antioxidants and once roasted, can be easily shredded into stringy “pasta-like” noodles! Top with some marinara sauce, turkey meatballs and fresh mozzarella and you have a fiber rich, lower carb version of traditional spaghetti and meatballs!

Sweet Potatoes

These seem to be readily available year round, though you may find them on sale during the fall season. Sweet potatoes are rich in Vitamin A and fiber and are a wonderful alternative to white potatoes. Some of my favorite ways to enjoy sweet potatoes include spiralized and roasted with a pinch of salt or sliced and sautéed in a pan. Sweet potato noodles with veggies and avocado have become a staple in my lunch box over the last couple of weeks. The sautéed slices are perfect for my toddler to dip in ketchup as part of her dinner! (For these, I used the ends of the sweet potatoes I had just spiralized, thats why there are funny lines on them!)



Oh how I miss pears throughout the summer! These fall fruits are rich in fiber, antioxidants and vitamin C.  Slice them up for a low calorie, sweet snack or enjoy them for desert as a “baked pear”. Simply cube up a pear into a microwave safe bowl, top with 1 tsp of butter, 1/2 tsp of cinnamon, 1 tsp sugar (or sugar sub like stevia) and microwave for 1 minute or until softened.


Brussels Sprouts

This quintessential fall veggie often has a bad rap, especially with my husband who continues to claim he doesn’t like them though cannot tell me the last time he had one! Brussels sprouts are a part of the cabbage family, rich in vitamin C, vitamin K and phytochemicals  (anti cancer properties). Steaming and stir frying are ideal for maintaining the nutrient content. This brussels sprout, cranberry and quinoa salad is on my radar! PS- Houston locals- the side order of brussels sprouts at Uchi is phenomenal! 

fall produce- brussels

Source: www.buyfruit/au


This cruciferous vegetable is also in the cabbage family, closely related to broccoli, brussels sprouts and kale. Cauliflower is rich in Vitamin C, folate and fiber as well as anti cancer phytochemicals. Roasted cauliflower with olive oil, salt and pepper is a simple and easy way to maintain the nutrient content while adding flavor and a dose of healthy fats! If you want to get more creative, try a cauliflower pizza crust or cauliflower rice!

fall produce-cauliflower



Though they may be a little pricey, they are well worth it! This funny fruit is full of “arils” or edible seeds that have a tart/sweet flavor similar to cranberry. The arils are rich in vitamin C, vitamin K, folate and fiber. Eat them plain for a high fiber snack or replace your craisins in your salads with the sweet, juicy seeds. To prepare, peel open the fruit and carefully tear away the seeds (yes, this takes time, but the end result is so worth it!). Many stores will carry already prepared pomegranate arils, making it easy to enjoy this seasonal fruit!

fall produce- pomegranate



Tips for making the most of fall produce and saving at the grocery store:

Take advantage of seasonal produce when it is readily available at a good price. Consider stocking up and freezing some for use later in the year. For example: prepare homemade applesauce and freeze a few batches for the spring time when apples are not in season. Stock up on pomegranates when they go on sale, juice them, and store in ice cube trays for fresh pomegranate juice later on. For seasonal veggies, blanch and freeze them to add to casseroles and soups.


Talk to us: What are your favorite fall foods? Do you ever stock up and save seasonal produce for later use?

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