As the weather starts to cool and the leaves turn, there’s no better time to embrace eating seasonally. But what exactly does that mean? Let’s dive into the idea of seasonal eating and why it’s such a fantastic choice for your health, taste buds, and even your wallet.
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What Does Eating Seasonally Mean?
Eating seasonally means focusing on produce that’s naturally harvested at the same time you’re consuming it. So, during fall and winter, that means building your meals around produce like apples, squash, root vegetables, and leafy greens. Think hearty soups, stews, and casseroles filled with fresh ingredients that are at their peak this time of year. In a nutshell, this is seasonal eating.
Before the days of industrialized farming and massive grocery stores, this was just how everyone ate. People grew their own vegetables and ate them when they were ripe and ready. These days, we have the luxury of accessing nearly any fruit or vegetable year-round, but that convenience comes with some trade-offs. While large-scale agriculture helps meet global demand, eating seasonally still offers plenty of benefits.
Why Eat Seasonally?
Here are a few great reasons to give seasonal eating a try—especially during the fall!
1. Higher Nutrient Content
Seasonal produce is fresher because it’s been harvested recently, meaning it retains more of its nutrients. The longer fruits and veggies sit in transit or on shelves, the more they lose their nutrient value. So, when you eat what’s in season, you’re getting the most bang for your buck in terms of vitamins and minerals.
2. Better Flavor
There’s nothing quite like biting into a crisp apple or a perfectly roasted butternut squash in the fall. Seasonal produce just tastes better. Why? Because it’s fresh and hasn’t spent weeks traveling across the country. Fresher produce means fuller flavors.
3. More Affordable
When crops are in season, they’re plentiful—and that means lower prices. You’ll notice the difference at your local farmers’ market, where prices tend to drop as certain fruits and veggies hit their peak season. Plus, seasonal eaters often shop locally, cutting out the cost of transportation and middlemen, which saves you even more.
4. Boosts the Local Economy
Speaking of local, buying seasonal produce from farmers’ markets helps put money directly into your community. It supports local farmers, creates jobs, and strengthens the local economy. Not to mention, you’re guaranteed fresh, flavorful produce and a wider variety of seasonal options.
5. Adds Variety and Creativity
Eating seasonally encourages you to try new foods and get creative in the kitchen. Maybe you’ll discover a love for roasted parsnips or find that kohlrabi is your new favorite veggie! Seasonal eating helps shake up your usual meals and makes dinner time a little more exciting. You can find more information about what produce is in season by visiting the united states department of agriculture website and search for their produce guide.
Seasonal Cravings: Why They Change as Temperatures Drop
Have you noticed how your cravings change with the seasons? In fall and winter, your body naturally craves denser, warmer foods like soups, stews, and roasted vegetables. There’s a reason for this!
When the days get shorter and colder, many people stay inside more, which increases the production of melatonin—the sleep hormone. This can make you feel tired, which in turn drives cravings for comfort foods. Comfort foods also release serotonin, the feel-good hormone, which explains why we keep going back for more.
But don’t worry, there are ways to balance out those cravings:
- Get as much sunlight as possible to keep melatonin in check.
- Stay active—the more you move, the less your body will crave heavy, comfort foods.
- Eat seasonal produce like sweet potatoes, squash, and kale. These nutrient-dense foods will satisfy your cravings without the extra calories.
And remember, just like comfort foods, exercise releases serotonin and endorphins, so you can feel good without overindulging.
Favorite Fall Vegetables and How to Use Them
Fall isn’t just about pumpkins (though we love those too)! Here are some fall favorites that are packed with nutrients and full of flavor. Plus, I’ve included some simple ways to enjoy them.
Acorn Squash
- Benefits: High in Vitamin C and a great source of antioxidants.
- How to Use: Roast it! Cut it in half, scoop out the seeds, drizzle with olive oil, salt, and pepper, and bake at 375°F for 45 minutes. It’s sweet, savory, and delicious!
Brussels Sprouts
- Benefits: Loaded with Vitamins C and K.
- How to Use: Sauté them in butter or olive oil for 12-15 minutes over medium heat until tender. They take on a delicious, nutty flavor when cooked this way.
Butternut Squash
- Benefits: Rich in Vitamin A and B-complex vitamins.
- How to Use: Cube and roast it, or use it in soups and casseroles. It’s also great in fall salads or pureed into a creamy soup.
Pumpkin
- Benefits: Full of fiber, potassium, and Vitamin A.
- How to Use: Bake pumpkin for pies or purée it into soups. Don’t forget about roasting the seeds for a healthy snack!
Sweet Potatoes
- Benefits: Packed with nutrients like fiber, Vitamin A, and antioxidants.
- How to Use: Bake them, mash them, or cube and roast them for a side dish. You can even add them to casseroles or use them in pies.
So those are just a few suggestions for eating with the seasons and listed below are 10 Eating Seasonally for Fall Recipes. I hope you give them a try and furthermore enjoy them.
10 Fall Recipes Full of Flavor
These dishes are packed with ingredients for eating seasonally and full of comforting fall flavors. Give them a try and let me know your favorites!
1. Turkey and Squash Casserole
Ingredients:
- 1 lb butternut squash, diced
- 1 cup spinach, chopped
- 8 oz frozen hash brown potatoes
- 1 tbsp butter
- ½ large sweet onion, diced
- 2 tsp garlic, minced
- 1 lb ground turkey
- 1 tsp salt
- 2 tsp poultry seasoning
- Pepper, to taste
- 2 tbsp all-purpose flour
- 1 ½ cups milk
- ½ cup parmesan cheese, shredded (divided)
Instructions:
- Preheat oven to 400°F and grease an 8×11-inch baking dish.
- Combine squash, spinach, and potatoes in a large bowl.
- In a saucepan, melt butter and sauté onions until translucent (about 3 minutes).
- Add garlic, turkey, salt, poultry seasoning, and pepper. Cook until the turkey browns.
- Stir in flour and then milk, simmer until thickened.
- Mix in ÂĽ cup parmesan cheese and combine with squash, spinach, and potatoes.
- Transfer to the prepared baking dish, cover with foil, and bake for 30 minutes.
- Remove foil, sprinkle remaining cheese, and bake for another 20 minutes.
- Bake uncovered for 5 more minutes to brown the top.
2. Fall Beef Stew
Ingredients:
- ÂĽ cup all-purpose flour
- 2 tsp salt
- 1 tsp pepper
- 2 lbs beef chuck, cut into 1½-inch cubes
- 2 strips bacon, chopped
- 1 tbsp olive oil
- 2 medium onions, chopped
- 4 cloves garlic, minced
- 2 tbsp tomato paste
- 5 cups chicken broth
- 2 cups beef broth
- 1 ½ cups dry red wine
- 3 bay leaves
- 1 tsp dried thyme
- 1 tsp smoked paprika
- 1 lb potatoes, cubed
- 1 lb butternut squash, cubed
- 4 carrots, peeled and cubed
- 2 stalks celery, chopped
- ÂĽ cup parsley, chopped
Instructions:
- Toss beef cubes in a bag with flour, salt, and pepper until coated.
- Cook bacon in a large pot until crispy, remove and set aside.
- Add olive oil to bacon fat and brown beef chunks. Remove beef and set aside.
- Sauté onions in the same pot, then stir in garlic and tomato paste.
- Return beef to the pot, add broths, wine, bay leaves, thyme, and paprika. Simmer covered for 1 ½ hours.
- Add potatoes, squash, carrots, and celery. Simmer covered for 15 minutes.
- Uncover and simmer another 15 minutes, or until vegetables are tender.
- Stir in parsley and serve hot.
3. Sweet Potato Casserole
Ingredients:
- 4 cups sweet potato, cubed
- ½ cup sugar
- 2 eggs, beaten
- ½ tsp salt
- 4 tbsp butter, softened
- ½ cup milk
- ½ tsp vanilla extract
- ½ cup brown sugar
- â…“ cup all-purpose flour
- 3 tbsp butter, softened
- ½ cup pecans, chopped
Instructions:
- Preheat oven to 325°F. Grease a 9×13-inch baking dish.
- Boil sweet potatoes until tender, drain, and mash.
- In a large bowl, mix mashed sweet potatoes with sugar, eggs, salt, butter, milk, and vanilla until smooth. Pour into the baking dish.
- In a small bowl, combine brown sugar, flour, and softened butter until crumbly. Stir in pecans.
- Sprinkle the sugar mixture on top of the sweet potatoes.
- Bake for 30 minutes until golden.
4. Chicken Chili
Ingredients:
- 2 tbsp olive oil
- 2 lbs ground chicken
- 1 large onion, chopped
- 2 celery stalks, chopped
- 1 large green bell pepper, chopped
- 2 yellow banana peppers, chopped
- 2 cloves garlic, minced
- 2 tbsp ground cumin
- 1 tbsp chili powder
- 1 tbsp dried oregano
- Salt and pepper, to taste
- 1 (28 oz) can tomato puree
- 2 (14 oz) cans diced tomatoes
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can red kidney beans, rinsed and drained
Instructions:
- Heat olive oil in a large pot over medium heat. Brown the ground chicken.
- Remove chicken and sauté onion, celery, peppers, and garlic for 5 minutes.
- Add chicken back to the pot, along with cumin, chili powder, oregano, salt, and pepper. Cook for another 2 minutes.
- Stir in tomato puree and diced tomatoes. Bring to a boil, reduce heat, cover, and simmer for 30 minutes.
- Add black beans and kidney beans. Cook for an additional 10 minutes. Serve hot.
5. Butternut Squash Stew
Ingredients:
- 2 lbs butternut squash, peeled and cubed
- 1 cup onion, chopped
- 2 cups celery, chopped
- 1 cup dry yellow lentils, rinsed
- Âľ cup wild rice, rinsed
- 6 cups vegetable broth (low-sodium)
- 1 packet dry French onion soup mix
- 1 ½ cups water
- 1 tsp dried oregano
- ½ tsp black pepper
- ÂĽ cup fresh parsley, chopped (for garnish)
Instructions:
- Add squash, onion, celery, lentils, rice, vegetable broth, onion soup mix, water, oregano, and pepper to a slow cooker.
- Stir until well combined. Cook on low for 8 hours.
- Garnish with parsley before serving.
6. One-Pot Harvest Pasta
Ingredients:
- 2 tbsp olive oil
- 1 small eggplant, cubed
- 1 medium zucchini, cubed
- 2 tomatoes, chopped
- â…“ cup red onion, chopped
- 2 cloves garlic, minced
- 1 (19 oz) can white kidney beans, rinsed and drained
- 2 cups vegetable broth
- 1 cup elbow macaroni
- ½ tsp crushed red pepper flakes
- Salt and pepper, to taste
- Fresh basil, chopped (for garnish)
- Grated parmesan cheese (for serving)
Instructions:
- Heat olive oil in a large pot over medium heat. Sauté the eggplant, zucchini, tomatoes, onion, and garlic for about 10 minutes, or until vegetables are almost tender.
- Add beans, broth, macaroni, red pepper flakes, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes, until pasta is tender.
- Remove from heat, garnish with fresh basil, and serve with grated parmesan.
7. Squash and Pear Ginger Soup
Ingredients:
- 1 tbsp olive oil
- 1 large onion, chopped
- 1 tbsp ginger, grated
- 1 large butternut squash, peeled, cored, and cubed
- 2 pears, peeled and chopped
- 4 cups vegetable broth
- Salt and pepper, to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Sauté onion and ginger until onions are translucent.
- Add squash, pears, vegetable broth, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes, or until squash is tender.
- Cool slightly, then blend with an immersion blender until smooth. Serve warm.
8. Pumpkin Alfredo
Ingredients:
- 1 lb fettuccine pasta
- 6 tbsp butter
- 2 cloves garlic, minced
- 1 cup pumpkin purée
- â…” cup half-and-half
- ½ cup grated parmesan cheese
- â…› tsp nutmeg
- 1 tbsp fresh parsley, chopped (for garnish)
Instructions:
- Cook fettuccine according to package directions.
- In a saucepan, melt butter over medium-low heat. Add garlic and cook for 1 minute.
- Stir in pumpkin purée, half-and-half, parmesan, and nutmeg. Stir until sauce is smooth.
- Drain pasta and add to the sauce. Toss to coat. Garnish with parsley and serve.
9. Oven Roasted Brussels Sprouts and Bacon
Ingredients:
- 1 ½ pounds Brussels sprouts
- 6 slices of bacon, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C) and prepare a large baking sheet by lining it with foil or lightly greasing it with oil.
- In a large bowl, toss together the Brussels sprouts, chopped bacon, olive oil, salt, and pepper until the sprouts are evenly coated.
- Spread the mixture in an even layer on the prepared baking sheet.
- Roast in the oven for 20 to 30 minutes, stirring halfway through to ensure even cooking. The Brussels sprouts should be tender and caramelized, and the bacon crisp.
Cranberry Pie with Pecan Crumble
Ingredients:
Pie Filling:
- 5 cups cranberries (fresh or frozen)
- 1 cup sugar
- Zest of 1 orange
- Pinch of salt
- 1 tablespoon cornstarch
Pecan Crumble:
- Âľ cup pecans
- 2/3 cup rolled oats
- ½ cup all-purpose flour
- 1/3 cup sugar
- 1/3 cup brown sugar
- ½ teaspoon cinnamon
- ÂĽ teaspoon sea salt
- 6 tablespoons unsalted butter, melted
Additional:
- 1 store-bought pie dough
Instructions:
- Preheat your oven to 375°F (190°C).
- Par-bake the store-bought pie dough according to its package instructions, then set aside.
- In a medium saucepan over medium heat, combine the cranberries, sugar, orange zest, salt, and cornstarch. Cook for about 5 minutes, stirring frequently until the cranberries begin to break down. Transfer the mixture to a bowl and let it cool.
- In a food processor, pulse the pecans until finely chopped. Add the rolled oats, flour, sugar, brown sugar, cinnamon, and sea salt. Pulse until the mixture is well combined.
- While the food processor is running, slowly drizzle in the melted butter until the mixture forms a crumbly texture.
- Pour the cranberry filling into the par-baked pie crust and sprinkle the pecan crumble evenly over the top.
- Bake the pie for 45 to 50 minutes. If the crumble starts to brown too quickly, cover the pie loosely with foil and continue baking until the filling is bubbly and the crust is golden.
These dishes are packed with seasonal ingredients and full of comforting fall flavors. Give them a try and let me know your favorites!
Your Skin Benefits from Eating Seasonally
You may be wondering why I am writing about eating seasonally and giving you recipes. I firmly believe that beautiful skin happens from more than just the latest new “miracle” product. Yes, I certainly feel that our Soaps and Natural Skin Care products make a difference. But they are not the whole story.
Your skin reflects what’s going on with your whole body. To keep it glowing not only do you need products like our Anti-Aging Face Serum and Carrot Seed Complexion Bar, but you also need to practice good habits for eating, resting and exercise. Hence a post about eating seasonally with “gasp” recipes.
