Fall isn’t just about cozy sweaters and pumpkin spice lattes, it’s also one of the best times of year to refresh your plate with nutrient-packed seasonal produce. Squash, apples, and pumpkins are fall staples that go beyond comfort food. They bring unique health benefits that can support digestion, immunity, and overall energy as we head into the colder months.

Squash

From butternut to acorn, squash is rich in fiber and complex carbohydrates, making it a fantastic base for hearty, filling meals. The natural sweetness satisfies cravings while the fiber keeps your blood sugar steady. Squash is also high in vitamin A, which supports eye health and strengthens your immune system, something we can all use more of during cold and flu season!

Apples

“An apple a day” isn’t just a saying. Apples are packed with soluble fiber that supports gut health and digestion. They’re also a source of polyphenols, plant compounds that can help reduce inflammation. Plus, they make an easy grab-and-go snack or a simple addition to salads, oatmeal, and even savory dishes like roasted chicken.

Pumpkin

Pumpkin deserves the spotlight for more than just pies. It’s rich in beta-carotene, which the body converts to vitamin A, helping protect your skin and support immunity. Pumpkin seeds are also nutritional powerhouses, loaded with magnesium, zinc, and plant-based protein. Great for boosting energy and recovery after workouts.

Other Seasonal Produce in October

Eating with the seasons not only keeps your meals fresh and flavorful but also ensures you’re fueling your body with produce at its nutritional peak. Along with squash, apples, and pumpkin, here are other foods to look for this month:

• Root Vegetables: Carrots, beets, turnips, parsnips, sweet potatoes
• Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts, cabbage
• Leafy Greens: Kale, spinach, Swiss chard, collard greens
• Fruits: Pears, grapes, cranberries, figs, persimmons
• Alliums: Onions, garlic, leeks, shallots

These ingredients are versatile and nutrient-dense, making it easy to mix and match for cozy soups, hearty salads, roasted side dishes, and warming casseroles.

Bringing It All Together

When you eat seasonally, you’re not only getting produce at its peak flavor and nutritional value, but you’re also supporting local farms and sustainable agriculture. This fall, try swapping in roasted squash in place of pasta, adding thinly sliced apples to your sandwiches, or stirring pumpkin puree into soups and smoothies. Small swaps like these can help you feel more energized, balanced, and nourished.

Looking for a hit recipe? Try our Za'atar Sweet Potato Maple Bacon Salad