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What’s in Season for Fall?

By Colette Micko

Fall is upon us, and that means a wide-array of fall fruits and vegetables. Eating seasonally has many benefits including enhanced flavor, better nutritional profile, and sustainability. Bring this list with you to your local grocery store or farmer’s market and fuel up with these fall superfoods!

Click to download: Fall Superfoods Grocery List

Fall Superfoods

Brussels Sprouts

Depending on how they are prepared, Brussels sprouts can be delicious! These cruciferous vegetables are packed with fiber, vitamin K, folate, and iron. They are also very high in vitamin C – a one cup serving provides 124% of your recommended daily intake –  that’s more than an orange!

Spaghetti Squash

Use spaghetti squash as a low-cal, low-carbohydrate alternative to pasta. With only 30 calories per cup, 5 grams of carbs, and 2 grams of dietary fiber, spaghetti squash will be leaving you feeling full and satisfied, without the blood sugar crash.

Parsnips

Parsnips, which come from the same family as turnips, are a great source of Vitamin C, folate, and manganese. They can be used in place of potatoes to make oven baked fries. Compared to potatoes, they have 40% less calories and carbohydrates per cup.

Apples

While apples are available in California all year long, they are in peak season from September-December. Apples can make a great quick and portable snack, providing you with 4 grams of filling fiber and close to 14% of your daily intake of Vitamin C. 

Dates

Have a sweet tooth craving or need a quick boost to get you through a workout? Dates may be your quick fix. One pitted date has 66 calories, 18 grams of carbohydrate, 16 grams of sugar, and 2 grams of fiber. They are also a good source of potassium. Make sure to count dates as a treat due to their very high sugar content.

Find your local farmer’s market here:  https://www.localharvest.org/farmers-markets/