Fall is officially here and while that unfortunately also marks the end of peak season for some of our favorite warm-weather fruits and vegetables like juicy tomatoes, fresh berries, and sweet corn, it also brings a fresh crop of seasonal produce to allow for greater variety, flavor, and nutrients! Adding variety to the diet is essential for keeping things interesting and optimizing your micronutrient (vitamin and mineral) intake, which is important when trying to fuel an active lifestyle!
What’s in Season in Indiana This Fall
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Fall fruits: apples, pears, grapes, persimmons, cranberries or pomegranate (not typically grown locally)
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Fall vegetables: sweet potatoes, pumpkin, winter squash (like butternut, acron and spaghetti squash), brussels sprouts, beets, carrots, potatoes, broccoli, cabbage, and kale
Tips for Transitioning Your Favorite Summer Meals Into Fall
You don’t have to completely overhaul your diet when the seasons change. Instead, think about simple swaps and substitutions, such as the following:
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Peaches → apples and pears: Add sliced apples or pears to oatmeal, Greek yogurt, cottage cheese or a post-workout smoothie
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Zucchini → butternut or acorn squash: Roast cubed squash and add it to salads, grain bowls, or alongside your favorite protein for a balanced meal
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Summer berries → pomegranates or cranberries: Sprinkle pomegranate seeds or cranberries over grain bowls, salads, oatmeal, cereal or or yogurt bowls for some added fiber and antioxidants
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Sweet corn → roasted root vegetables: Try carrots, beets, or sweet potatoes roasted with a plant-based oil and your favorite seasonings and serve them as a side or incorporate them into soups and stews!
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Summer salads → hearty fall salads: Build a salad with a kale or cabbage base and top it with plenty of fall produce like apples, roasted squash, or pumpkin (or pumpkin seeds!)
And remember, eating seasonally isn’t about only purchasing and consuming produce that was grown locally or in the fall. Just because a food has gone “out of season”, that doesn’t mean it’s completely off the table. You can still purchase frozen or canned varieties of your favorite summer staples, which are often picked at their peak ripeness and remain just as tasty and nutritious due to how they are preserved. However, it’s encouraged that you branch out and try new foods to keep meals interesting while adding a variety of nutrients to your diet AND embracing the flavors of fall!