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Seasonal Fall Foods

Rachel O'Reilly

What to Eat This Fall

We all have daily, monthly and seasonal cycles that help us ebb and flow, rest then renew, or let go and call in. Likewise, mother nature is always in cycle; the waxing and waning moon, or long summer days, followed by shorter winter days. These cycles can prevent us from getting stuck in ruts. So as we’re saying our slow goodbyes to summer, we get to welcome the refreshing changes of autumn. Part of this transition includes our food choices and eating patterns.

Luckily, if you’re shopping locally or at your farmer’s market, there’s not much work to do on your part; simply become inspired by the new colors and produce showing up. If you’re unable to shop at small grocers or farmer’s markets, below are some of the delicious foods that are in season this time of year.

Some examples of seasonal foods from September to November include:


  • Apples

  • Berries (especially blackberries and raspberries)

  • Pears

  • Pomegranates

  • Grapes

  • Passion fruit

  • Kumquats


  • Squashes such as butternut, acorn or delicata

  • Root vegetables such as carrots, beets and turnips

  • Brussels sprouts  

  • Cauliflower

  • Cabbage

  • Artichokes

  • Sweet Potatoes

  • Green beans

Depending on where you are, seasonal foods for autumn will vary. If you’re around the Bay Area in Northern California, you can get excited for special items such as persimmons, or maybe even abalone! To keep up with seasonal foods specific to your area, check out for a handy food wheel.

General Direction

With only a few months left in the year, the transition into fall is a great time to recommit to healthy eating habits. Setting intentions and knowing your direction is a great way to begin the season, especially before the holidays hit. Here are a few guidelines and ideas for what to eat this fall:

  • While summer and spring are especially good for cleansing and detoxifying, fall and winter are better for hearty, balanced meals. This means not shying away from all the nourishing carbohydrates that root vegetables will bring, or opting for a warming soup or stew made with healing bone broth and hard squashes (think butternut squash soup with a bone broth base).

  • This fall, embrace all those hard squashes coming into season. These vegetables may be intimidating to cut, but just make sure you have a good, sharp knife and they’ll be no match for you! You can also consider buying these vegetables pre-cut, then simply toss them in cooking fat, season with salt (and/or cinnamon, curry, etc.), and roast until tender.

  • As the weather begins to cool down, stay warm with soups made from your favorite vegetables of the season, such as pumpkin, acorn squash or cauliflower.

  • It’s also the perfect season for canning! The beginning of fall is a great time to capture the bounty of late summer foods, which will keep well into winter if canned. Or, get ready for the plethora of apples and pears for things like applesauce or apple/pear butter. Throw a canning party, then give them away as gifts!

Inspired yet? Here are some more simple fall food pairings:

  • Roasted sweet potato, dressed with coconut oil and cinnamon, or pumpkin pie spice

  • Diced butternut squash, tossed in butter/ghee, seasoned with Moroccan inspired seasonings like Ras Al Hanout, or simply curry powder

  • Try adding seasonal leeks to your favorite butternut squash soup recipe

  • Cook down apples and/or pears, then top with full-fat yogurt and cinnamon/nutmeg for a delectable breakfast

  • Arugula greens with pomegranate and/or persimmons and toasted pecans

Did we miss anything? What are your favorite autumn foods or recipes?