What You Should Eat This Fall

Fall is the best season for fruits and vegetables! And, since eating seasonally is so important for your health, read on to see what you should eat this fall.

Fall has always been my favorite season. Since I was a child, I always loved the way the energy felt as soon as September hit. Back then, I was one of those geeks who loved shopping for school supplies and was happy summer was ending. And, when I became a parent, I relived those days through my kids (even though I was much happier than they were to organize their school supplies)…

Today, I still love fall. But now, instead of it being about school supplies and new school clothes, it’s all about the food. And oh my, the abundance of great fruits and veggies never disappoints.

If you don’t usually spend time at your local farmers market, you just have to get there during the fall. The smells, the colors, the air, the samples, and the fresh foods that are in season now are so mood lifting and energizing that it’s not to be missed.

By eating what’s in season, you are getting the highest level of nutrients from your food at the most affordable prices. Fruits and vegetables that are in season are reasonably priced, provide the most nutrition, and are less-likely to be tampered with in terms of additives and preservatives.

I don’t know about you, but when I see all the squash and buckets of fresh apples and root vegetables, I just end up buying everything in sight because I must have it all. Some of my best recipes have been created because I have so much fall produce sitting on my counter and in the fridge.

Eating the right fall foods will boost your energy, smooth your digestion, reduce your inflammation, raise your immune system, keep you healthy inside, and make you look younger outside. Really. It’s not traditional magic. But, it is the magic of seasonal fall foods. So, keep reading to learn what you should eat this fall.

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I have picked my favorite, nutritious, and healing fall produce items and detailed them for you below. I’ve also included some simple recipes for you, so be sure to add these items to your basket when you are at the market. Eating seasonally in these autumn months is so delicious!

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself by learning what you should eat this fall. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

Be sure to scroll down to the bottom of this post for some awesome fall produce recipes. If you are like me, and you end up with enough food for an army instead of a single family, I’ve got you covered.

Autumn Is Here — What Should You Eat This Fall?

1. Apples

It really is true what they say — an apple a day keeps the doctor away…

Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. The combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick, because cinnamon will boost your immune system and can actually push germs out of your system.  Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

2. Pears

Recent research has shown that pears are good at protecting against lung cancer. Pears are also good for reducing inflammation and decreasing phlegm in the body.

One of my favorite ways to use pears, is to peal them, remove the seeds, and then boil them to make tea. All  you have to do is boil the cut up pear in some water for about 20 minutes, pour the hot liquid into your favorite mug, add some raw honey, and you’ve got a phlegm-busting tonic that will heal you.

3. Beets

Beets are SO good for you. I try to find ways to fit them into my meals as much as possible. Really… many times a week. Beets nourish blood and tonify the heart. Athletes are starting to drink beet juice as a form of endurance therapy. They are anti-carcinogenic, good for anemia, and relieve constipation. I also think it’s a great idea to eat them raw sometimes because their amazing goodness is even more pumped up this way.

4. Butternut Squash

Butternut squash is more than just a delicious vegetable; it’s really good for you. It’s a good fever reducer, it can lessen stomach pain and it can be a comfort during pregnancy when the baby feels like she’s doing acrobatics. It’s also rich in carotenoids and Vitamin B6. This means it’s good for your heart and can help lower bad cholesterol. And, because butternut squash can help reduce inflammation in the body, it benefits almost everyone.

5. Persimmons

If you’ve never had a persimmon, this is the time to try them. I was a first-timer up until a few years ago and now I’m kind of obsessed with them. I can’t figure out what fruit they are similar to, but they are great. They are really, really sweet and smooth and beautifully orange. They actually kind of taste like they look.

Persimmons are great for some coughs and sore throats. They can also relieve diarrhea, quench thirst, and lessen the effects of a hangover. The tops/stems of persimmons are a Chinese herb (Shi Di). This herb is used to stop hiccoughs and can be mixed with other herbs to stop vomiting.

6. Pomegranates

I’m not one for making food difficult. So, when I use pomegranate seeds, I buy them already cleaned and stored in a jar or container; lots of markets seem to be selling them this way. I do, however, know a few people who truly love the ritual of scraping the seeds out of the whole pomegranate fruit. So, do what makes you happy.

Pomegranate seeds nourish the blood. In Chinese medicine, we know that many illnesses and conditions are caused by the body making poor quality blood. Pomegranate seeds are great at helping the body make good quality blood. They are also good to combat diarrhea, anemia and incontinence.

7. Pumpkin

First, let me say that I use pumpkin seeds way more than the actual flesh of the pumpkin. But, this time of year, if the little sugar pumpkins are available, they really make a delicious soup!

Pumpkin can help reduce pain and fever and can soothe stomach irritations. It’s a great food to treat constipation, allergies and asthma. It’s high in vitamin A and can help protect your lungs and intestines from cancer.

Research shows that pumpkin seeds may reduce blood sugar and increase bone density. And, because they are rich in iron, they are good if you are tired or have anemia. In Asian medicine, pumpkin seeds are sometimes used to get rid of intestinal parasites and to decrease inflammation in the body. I buy pumpkin seed protein in powder form because it’s a great easy way to add protein to my shakes and smoothies without adding any extra sugar. (Leave a comment below if you’d like info about which brand I like and where I buy it.)

8. Cranberries

Cranberries are known to most people as being good for the urinary tract and the bladder. They are also good at preventing kidney stones and can be eaten to increase fertility.

I love to make a deliciously tart fresh cranberry sauce (sometimes mixed with cherries or oranges or lavender…) to keep in the fridge so it’s ready to use as a condiment on sandwiches, wraps, and on chicken and fish. Yum. It’s not just for Thanksgiving anymore…

9. Sweet Potatoes

There are some foods that are good for constipation. There are some foods that are good for diarrhea. But, there are not too many things you can eat that are good for both ends of the spectrum. Yams and sweet potatoes are good for both! The starch in sweet potatoes and yams is easily digestible and because there is a high fiber content in them, they are also good for a sluggish intestinal tract.

Sweet potatoes and yams are anti cancerous vegetables. These orange veggies contain carotenoids, which help fight cancer.

Yams and sweet potatoes are a natural diuretic. So, if you have some excess swelling, edema, or water weight, then adding these vegetables to your diet may help you out quite a bit. In some cases, this works so well that the body may become too dry, so it’s smart to be aware of what your needs are at a particular time and if you start feeling dry, cut back on your sweet potato and yam intake a bit.

In Chinese medicine the herb, Shan Yao (Chinese Yao) is used to stimulate the kidneys. This is one of the reasons sweet potatoes and yams are so effective as a natural diuretic.

Sweet potatoes help detoxify the body, and heal your digestive system and when you clean your insides, it shows on your skin. Clearer skin, more elasticity, and fewer wrinkles are some of the benefits you can expect when you add these spuds to your diet.

Okay, I’ll stop here because well… ranting. If you want more info, read my article on the 5 Health Benefits Of Yams And Sweet Potatoes. 

Some Simple Recipes To Use Your Fall Bounty

If you make any of these fall recipes, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

1. Butternut Squash Apple Soup

This soup is everyone’s favorite. Make a big pot of it because your family and friends will devour it!

2. Apple Cinnamon Smoothie

This is a great alternative to your traditional chocolate or berry smoothies. It will make you think of apple picking and colorful leaves… it’s so good!

3. Pomegranate Beets

This is the recipe I use to convert self-proclaimed “beet-haters” into beet lovers… it’s that delicious!

4. Paleo Pumpkin Pancakes

Everyone loves pumpkin pancakes. And these are grain-free, sugar-free, and dairy-free… and OMG they are awesome!

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