Each seasonal change brings the chance to savor fresh, new foods. One of the best ways to increase nutrient and food diversity is by exploring seasonal foods. Food that is in-season will contain peak levels of nutrients and taste its best, too. The myriad, unique fall produce available to inspire new recipes in the kitchen is bountiful. 

The wholesome pumpkin not only transforms into the classic jack-o’-lantern, but also into many delicious autumn dishes. Pumpkin is actually a fruit and not a vegetable, botanically speaking. It is both excellent for digestion and an unconventional remedy for constipation: the soluble fiber and richness of water aids in healthy bowel movements. Pumpkin is rich in magnesium which is especially helpful for those that suffer from seasonal affective disorder (SAD) or other mental health conditions. Also, be sure to utilize pumpkin for its levels of vitamin A, C and zinc which keep the immune system strong. The abundant potassium levels are excellent for regulating blood pressure and alleviating bloating. Pumpkin is also appropriate for those that are temporarily following a low FODMAP meal plan. Some simple ways to incorporate whole or canned pumpkin into a diet include pumpkin protein pancakes for breakfast, pureed pumpkin soup for lunch and stuffed roasted pumpkin for dinner.

This cold-loving root vegetable looks like a white carrot, but is in fact much sweeter to taste. This hearty vegetable can last for weeks before cooking as long as it is kept dry. Parsnips are often overlooked. but are a powerhouse of nutrients. They provide potassium, calcium, iron, vitamin C and folate. Be sure to use parsnips to reach daily fiber goals given that one cup contains six to seven grams of fiber. In addition to the vitamins and minerals, it also provides some critical phytochemicals and antioxidants that protect cells and are anti-cancerous. Add cooked parsnips to mashed potatoes for an earthy and sweet twist on the classic side dish. Parsnips are also delicious when sliced thinly and baked as parsnips chips in either the oven or air fryer.

This bitter leafy vegetable is part of the Chicory family which includes endives, frisee, escarole and more. The bitterness of the leaves provides many healthy benefits to the liver and gallbladder by stimulating bile production and flow. They house significant amounts of vitamin K1 which serves many organs in the body. Vitamin K helps prevent blood clotting, works synergistically with calcium and vitamin D for bone health and protects the heart by preventing the buildup of plaque in the arteries. Additionally, vitamin K can help to regulate blood sugar levels and improve hair health by improving scalp health and blood circulation. Leafy vegetables of the chicory family are commonly served raw in salads but radicchio also can be grilled and drizzled with balsamic vinegar, which reduces the bitter taste. 

These Mexican native green tomatoes in their little papery husk are only in season for September and October. Tomatillos are most commonly roasted or simmered to enhance their natural sweetness, but they also can be eaten raw. They are an excellent source of zeaxanthin and lutein, two antioxidants critical for eye health.

Learning about at least one new type of produce and exploring different recipes with each season is a beautiful way to slowly build your nutritional diversity.