As the mornings get darker and the leaves get crunchier it can only mean one thing, fall is here. Some may think that with fall comes cooler weather and a limited selection of vegetables and fruits. However, I beg to differ. Now, I can’t control the cooler temperatures but I can give a few suggestions on how to keep your plates full of colorful and healthy ingredients (without spending too much). 

Why Eat Seasonally?

Seasonal food is fresher, tastier, and more nutritious -- and did I mention tastier? It’s true. Studies have shown that fruits and vegetables contain more nutrients when allowed to ripen naturally on their parent plant. Perfect timing for that pesky cold and flu season! 

In addition, eating seasonally is done even better when you purchase directly from your community. By shopping at your local farmer’s market or CSA you will not only positively impact your health but will support your community and other local businesses.

Fall is an especially good time to buy seasonal produce because they are much less expensive than a lot of the summer produce we are used to, and they are more "countertop stable".  You can keep apples, beets, and squash around for over a week without worry.  And, if your apples go a little overripe, throw them in a pie!

My Four Favorite Fall Ingredients 

Eating seasonally does not have to be hard, especially when fall has so much to offer. Here are a few of my favorite fall vegetables and fruits. Bonus, these are all paleo and AIP friendly!

• Butternut Squash
• Rainbow Chard
• Beets
• Apples
  

Butternut Squash  

First up, is a winter squash that is fall harvested and goes by the name of butternut squash. This powerhouse fruit can help boost your immune system -- cough, cough cold season is on it’s way.  Plus, it can be prepared in SO many ways that are all unique and delicious. It can be savory or sweet, and fills out any meal with tons of nutrients and richness.

Benefits:

• Boosts your immune system
• High in antioxidants 
• Reduces inflammation

One of my favorite ways to prepare butternut squash is simply roasting it with a dash of turmeric and garlic. 

• Sautéing with salt & pepper
• Roasting and pureeing with rosemary as a base for lamb chops
• Baking a sweet squash pie (a family favorite)
• Roasting and pureeing for a soup (add pumpkin seeds and plain greek yogurt as garnish) A yummy and easy recipe right here!

Rainbow Chard

Next on my list is a delicious, leafy green with a rainbow assortment of stem colors that make it as pleasing on the plate as it is to the palate (perfect for stepping up your plating game). Of course, I am talking about rainbow chard!  You can enjoy it raw or sauteed, and it is a great way to switch up your dark, leafy greens. Because some days, you just can’t eat any more spinach.

• Nutrient-dense
• Loaded with fiber
• High in antioxidants

When cooking chard, simple is better. One of the best ways I’ve found to enjoy it is to quickly wilt it over medium-high heat in olive oil, garlic, fresh ginger, and red onion.

Other methods of preparing:

• Washing with warm water and enjoy the leaves in a seasonal salad
• Pickling the stems in red wine vinegar and sugar
• Roasting with olive oil, garlic, and a little parmesan cheese (if you can have dairy) for a little extra crispness
• Using the leaves as wraps

Beets

Now, let’s talk beets. I know I'm biased having grown up in Eastern Europe, but these beautiful, bodacious, root vegetables are really good for you and can be SO tasty if prepared right. Some people love them and some people loathe them. If you happen to dislike beats, I am personally asking you to give them another try. The betalain in beets can reduce inflammation and as an extra bonus, they are high in fiber!

Benefits:

• Good source of vitamins
• Reduces inflammation 
• High in fiber

One of my favorite ways to make beets is to boil them and cube them to enjoy in arugula salads. Before you leave from that triggering word “boiling”, wait! The trick to making boiled beets taste great is to SEASON properly once they are tender.  Take them out of the water, drain them, and generously season with sea salt and pepper. 

I love beets so much, that we have a new product with tons of beet goodness in it coming out soon (November 2019)! 

Other methods of preparing:

• Roasting with garlic (sensing a pattern?)
• Boiling and puréeing your beets! This is a perfect earthy base to any dish, plus it’s beautiful
• PICKLING THEM! Don’t be nervous, pickling is very simple and golden beets take especially well to pickling. Here's a video to get you started!

Apples

Last but not least, apples. You say it, your mom said it, and her mom said it too, “an apple a day keeps the doctor away” and there's a good reason for that. Plus, they are unbelievably cheap this time of year.  You can even head to the orchard with your friends and family, and pick a bunch of your own! Activities that include snacking are a personal favorite. 

Benefits

• High in fiber
• Great source of Vitamin C 

The best part, you can have an apple on-the-go or make a warm, ooey-gooey dessert on one of those extra crisp fall afternoons. 

Other ways to make it

• Apple pie (hello)
• For savory dishes, julienne granny smith apples along with red onion and soak in rice vinegar for the perfect pickled radish topping to any steak, pork, or lamb dish
• Homemade applesauce with a little bit of cinnamon

Want a balanced snack with Apple in it that is also AIP? Check out our Apple Pork Meat & Veggie Bar!

 Have other seasonal ingredients you love? Let us know in the comments below!

Love, meat & veggies,

Zora Tabin (Founder, Mom & Healthy Snack Enthusiast)