The Ingredients For Fall: 5 Foods You Should Be Eating Now

What is it about fall that captures our hearts? Is it the welcome relief that cool air brings after a long and scorching summer? Or perhaps this collective seasonal obsession is more closely related to our memories of back to school shopping and diving head first into piles of red and orange leaves.

Whatever it is, there’s certainly more to the season than just pumpkin spice and cozy sweaters (although I love those two things to pieces), and one of my favorite things to do in autumn is wander the weekend farmer’s markets and harvest festivals. After a summer spent whipping up easy salads and other meals that don’t require the use of a stove, incorporating seasonal fall foods into my cooking is something I always look forward to. This is a time to warm yourself from the inside out, but these bright and bold fruits and vegetables aren’t just delicious, they’re packed with incredible nutrients to keep you healthy throughout the colder months.

Today I’m sharing my top five ingredients for fall and their benefits. Pick some up at your local market and try incorporating them into your menu this week. I think you’ll find they’re a welcome addition to your table:

Fall Harvest

Pumpkin: It seems only natural to start this list with the most autumnal of them all, doesn’t it? Pumpkin is ubiquitous for fall and on top of being flavorful, this squash is also jam packed with good-for-you vitamins and minerals. Pumpkin is incredibly rich in fiber, which helps to keep you feeling full longer and keeps your digestive tract healthy. Pumpkin is also rich in folate, which aids in cell renewal, and is an amazing source of vitamin A, which helps keep your vision sharp. Just 1 cup of pumpkin contains over 200 percent of your recommended daily intake of vitamin A!

While it’s great mixed into baked goods and smoothies, pumpkin is even better when it’s incorporated into savory dishes like soups and stews. You can even roast it and mix it into pasta and rice dishes for an easy meal. And don’t toss the seeds! Pumpkin seeds are rich in phytosterols, plant-based chemicals that have been shown to lower cholesterol, and they also contain tryptophan, an amino acid that can help boost your mood.

Fall Harvest

Fall Harvest

Pomegranate: The pomegranate has been heralded for centuries, and in fact, it’s one of the oldest known fruits in existence. Lucky for us, this gorgeous fruit is still plentiful and we’re able to enjoy the benefits of its jewel-like seeds and juice, which is brimming with free-radical zapping antioxidants. These antioxidants have been shown to lower cholesterol, improve heart health, and possibly inhibit the growth of cancerous cells. On top of this, pomegranates are a great source of iron and vitamin C, and vitamin B-6 which helps keep your body functioning as it should.

Pomegranate seeds are delicious as they are, but they’re also incredible tossed into salads, soups, and smoothies. The next time you break out your juicer, try adding in a few pomegranate seeds to reap their rewards.

Fall Harvest

Fall Harvest

Beets: People seem to either love or hate beets, and I fall into the former category. In my opinion, beets are pretty awesome. These jewel-tone root vegetables were originally harvested for their greens only, but over time people caught on to how delicious the roots were as well, and good thing, because these earthy vegetables are also nutritional powerhouses. Along with vitamin C, folate, and manganese, beets are also a unique source of betaine. Never heard of betaine? You’re not alone, but this elusive nutrient aides in reducing inflammation and has been shown to protect cells from environmental stresses and about a million other things. Beets are also an incredible detoxifyer and help to purify your blood and your liver. And don’t throw out those greens! Buying a bunch of whole beets is a nutritional two-for-one: the greens themselves contain even more iron than spinach.

Beets and beet greens are super simple to prepare. The root can be roasted, juiced, shaved onto salads, and thrown into almost anything. The greens can be steamed, sauteed, or mixed into soups and salads; whichever way you make them, they’re sure to be delicious.

Try this amazing Beet-Feta Dip!

Fall HarvestFall Harvest

Pears: I’ll admit to not being that much of a fan of pears, but after researching their nutritional benefits, I’m willing to change my stance on this autumnal fruit. Just the skin of pears contains over half of the entire fruit’s dietary fiber and three to four times as many antioxidants. Pretty incredible, right? Pears are also a great source of fiber and can help aide in lowering oxidative stress on our cells.

Pears are great raw, but my favorite way to eat them is roasted or baked as a dessert. They’re also an amazing addition to salads and can even be tossed on the grill and served as a sweet accompaniment to a savory dish.

Fall Harvest

Squash: Besides pumpkin, there are countless numbers of other squash available this season, and you should definitely pick some up. Depending on which type you choose, squash is generally an amazing source of fiber and vitamin C, and also contains high percentages of potassium, which can help muscle performance and vitamin A, which helps development.

If you’re new to the wide world of squashes, I think the two friendliest are acorn and butternut. Try trimming and roasting a butternut squash, or making it into butternut squash soup, or try making a stuffed acorn squash. Once you get the hang of it, explore the countless other varieties out there, each one with their own amazing benefits.Fall Harvest

What are your ingredients for an amazing fall? Be sure to share!

More healthy recipes from the BLDG 25 blog.

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Yum yum yum! Definitely excited about all of these!

I do a produce co-op and got three pomegranates in my basket last weekend. However, I am unsure how to cut them up and eat them without making a huge mess. Do you have any tips or am I relegated to enjoying fresh pomegranates in the bathtub? Not that I have ever done that… :P

I sort of use butternut squash and pumpkin interchangeably in recipes – I love butternut squash with fresh sage, and roasted pumpkin puree with cumin and coriander. Those warm, savory flavors are perfect for chilly nights as we transition seasons. I had no idea that pomegranates were in season this time of year, too! I’ll have to whip up some Moroccan and Turkish recipes :)

<3 dani

I love this feature! It’s inspiring me to get into my kitchen. As a side note, I wanted to pin your pear illustration but it doesn’t seem to be pin-able.

Warm Regards,

Every single thing looks delicious, restoring and so “fall”. So happy to finally experience my favorite season of the year! Can’t wait to use all of these Free People tips to really enjoy the season while it’s upon us.

love butternut squash! everything looks so gorgeous in these photos.

Finally it’s pomegranate season again, love those things. Fall as so many delicious foods to offer – perfect for the temperature drop.

xx Cheyenne


This is getting me so excited for EVERYTHING pumpkin. Smoothies, lattes, pies, muffins…. yes please.

xoxo Sara


I juice, or high speed blend squash as an added filler in my juice “conglomeration” the squash adds vitamins, and a nice volume and texture to carrot smoothies. My smoothies ate gluten free, lactose free and ovum free. I adore them.

Love this post! I am a huge fan of pumpkin, pomegranate and beets.:) I love eggplant in the fall as well. I’ve already pinned a bunch of eggplant recipes for safe-keeping.

everytime I see a pumpkin, it just reminds me so much of Harry Potter :D
sadly, the 1st of september passed and I still haven’t got a letter from Hogwarts :/

So much goodness!


Wow! wow! wow! oh pumpkin! I love you so much!


time to go pumpkin crazy y’all!


Lamenting lizzie- cut off the pointy end far enough until u can see the sections of the fruit. Then score the sides of the pomegranate where u can see the white flesh and pull it apart


witch looks great for the holidays …

its too great.

the fruit is the main food for the body’s health. By eating fresh fruit, will reduce a lot of diseases.