Fall is the season of abundance, a time of hearty, nutrient-dense foods that can support immune function, gut health, and overall wellness as we transition into cooler months. The markets are brimming with a cornucopia of fruits and vegetables, each with its unique charm and taste. From the earthy sweetness of pumpkins to the tartness of cranberries, fall produce offers a culinary adventure like no other. Embracing the bounty fall produce is an excellent way to harness the nutritional power of seasonal eating.
Key Benefits of Eating Seasonally
Nutrient Density: Seasonal produce is richer in vitamins, minerals, and antioxidants which can deplete over time as produce is stored away. These nutrients are important to help to support immune function, reduce inflammation, and improve gut health.
Seasonal Freshness: Fruits and vegetables eaten in their peak season are more flavorful and packed with nutrients.
Budget-Friendly: Seasonal produce is often more affordable due to abundance and lower transportation costs.
Sustainability: Eating seasonally reduces the environmental impact and supports local farming.
Learn more about the benefits of eating with the seasons in this post
Our new fall menu takes full advantage of fall’s harvest, with a focus on nutrient-dense whole foods transformed into delicious, gourmet creations.
You can choose your favorites from this week’s menu here>>>>>
Discover what’s in season in your area here:
Fall Menu highlights & Favorites
Pumpkins and Winter Squash (Butternut, Acorn, Kabocha, Delicata)
Nutrients: Rich in vitamins A, C, fiber, and potassium.
Health Benefits: Supports vision, boosts immune health, promotes heart health, and aids in digestion due to their high fiber content.
Culinary Ideas: Roast them for soups, purees, or add to stews. Squash can be stuffed with ground meat, sautéed vegetables, or grains for a nourishing meal.
Our Menu Pick: Basil Ginger Chicken with Sautéed Bok Choy and Roasted Acorn Squash
Brussels Sprouts and Cabbage
Nutrients: Loaded with vitamin K, vitamin C, fiber, and antioxidants.
Health Benefits: Anti-inflammatory properties, support heart and gut health, and promote healthy skin due to high vitamin C.
Culinary Ideas: Roast with balsamic vinegar, add to stir-fries, or sauté with bacon for a nutrient-dense, flavorful side.
Our Menu Pick: Roasted Chicken with Lemon Herb Caper Sauce and Brussels Sprouts
Sweet Potatoes
Nutrients: High in beta-carotene (vitamin A), vitamin C, potassium, and fiber.
Health Benefits: Supports immune health, healthy skin, and gut function while offering slow-digesting carbs for steady energy.
Culinary Ideas: Bake, roast, mash, or spiralize them for fries or hash. Pair with proteins like eggs, chicken, or beef for a balanced meal.
Our Menu Pick: Paprika Rubbed Turkey with Figs, Onions, and Roasted Sweet Potatoes
Celery Root (Celeriac)
Nutrients: Rich in fiber, vitamin C, potassium, and phosphorus.
Health Benefits: Supports digestive health, improves bone strength, and helps regulate blood pressure.
Culinary Ideas: Use in soups, mash it like potatoes, or shred into slaws for a unique texture and flavor.
Our Menu Pick: Balsamic Braised Beef with Celery Root Puree and Spinach with Chestnuts
Carrots and Parsnips
Nutrients: Packed with vitamins A, C, K, fiber, and potassium.
Health Benefits: Boost immunity, improve skin health, and promote digestive health.
Culinary Ideas: Roast them with fresh herbs, add to soups, or spiralize them for a low-carb noodle alternative.
Our Menu Pick: Osso Bucco
Kale, Collard Greens, and Swiss Chard
Nutrients: High in calcium, magnesium, iron, and fiber, with an abundance of phytonutrients.
Health Benefits: Anti-inflammatory, promote bone health, and support detoxification.
Culinary Ideas: Use in salads, smoothies, stir-fries, or sautéed as a side dish with garlic and olive oil.
Our Menu Pick: BBQ Brisket with Sautéed Greens and Sweet Potato Mash
Turnips and Rutabagas
Nutrients: High in vitamin C, potassium, and fiber.
Health Benefits: Support immune function, promote healthy digestion, and help regulate blood pressure.
Culinary Ideas: Roast or mash them as an alternative to potatoes, add to soups and stews, or slice thinly for a crunchy, low-carb chip.
Our Menu Pick: Thyme Roasted Turkey with Artichoke and Fennel Barigoule and Roasted Rutabaga
Leeks
Nutrients: Rich in vitamins A, C, K, and folate, with prebiotic fiber to support gut health.
Health Benefits: Improve digestion, support cardiovascular health, and boost immune function.
Culinary Ideas: Use in soups like potato-leek or blend into purees. Leeks can also be sautéed or roasted as a flavorful addition to various dishes.
Our Menu Pick: Pork Tenderloin with Butternut Squash and Leeks
Fennel
Nutrients: High in fiber, vitamin C, potassium, and phytonutrients.
Health Benefits: Aids digestion, supports bone health, and has anti-inflammatory properties.
Culinary Ideas: Roast with root vegetables, slice raw into salads for a sweet, crunchy texture, or add to stews for a mild, aromatic flavor.
Our Menu Pick: Potato, Fennel, Shallot Soup Meal
Cranberries
Nutrients: Rich in vitamin C, fiber, and antioxidants (proanthocyanidins).
Health Benefits: Support urinary tract health, reduce inflammation, and boost immune function.
Culinary Ideas: Make homemade cranberry sauce, add to smoothies, or use dried cranberries in salads and grain bowls.
Our Menu Pick: Braised Beef with Pumpkin and Cranberry Sauce
Herbs and Spices of Fall
Fall is the perfect time to enhance your meals with warming herbs and spices. We these aromatic additions to bring comforting depth and added nutritional benefits to our fall meals!
Sage: Supports digestion and cognitive function. Use in roasts, soups, and stews.
Rosemary: High in antioxidants and great for reducing inflammation. Use in meats, potatoes, and breads.
Cinnamon: Supports blood sugar regulation and has antioxidant properties. Use in baked goods, smoothies, or sprinkle on roasted vegetables.
Nutmeg: Great for digestion and brain health. Use in desserts, soups, or lattes.
Chef Pete’s Tips for Shopping & Storing
Local and Organic: Buy from local farmers' markets when possible to ensure freshness. Prioritize organic to avoid pesticide exposure.
Storage: Keep root vegetables like carrots, potatoes, and beets in a cool, dark place. Store leafy greens in the refrigerator and use them within a few days for maximum nutrient retention.
How to Maximize The Health Benefits Of Fall Produce
Fermentation: Preserve the season’s harvest by fermenting vegetables like cabbage (sauerkraut) and beets. Fermentation increases beneficial probiotics, improving gut health and immune function.
Roasting and Baking: Fall vegetables like root vegetables, squash, and Brussels sprouts become caramelized and sweet when roasted, enhancing flavor without sacrificing nutrients.
Soups and Stews: Make nutrient-dense bone broths and add fall vegetables like carrots, squash, and kale. Soups are warming and hydrating, perfect for colder weather.
Smoothies: Blend fruits like apples, pears, and greens into smoothies with gut-healthy additions like ginger, turmeric, and collagen.
Remember to browse our new fall menu for more delicious meals. Order here >>>>>
Conclusion
Fall is the perfect season to load up on nutrient-dense, colorful produce that not only boosts health but also offers comfort during colder months. By focusing on what is available locally and seasonally, you can enjoy maximum flavor, nutrition, and sustainability in your meals. Whether you’re roasting squash, blending kale into smoothies, or savoring a warm bowl of soup, autumn produce brings incredible variety and nourishment to the table.