Autumn Produce Guide

Autumn Produce Guide with 50 seasonal, plant-based recipes | The Grateful Grazer | www.gratefulgrazer.com

Autumn is officially here and that means its time to talk fall produce!  With apples, sweet potatoes, squash…and of course, pumpkin, autumn may just be my favorite time of year for fresh fruits and veggies.

I decided to make this season’s produce guide bigger and better than ever, so I’ve rounded up even more recipes from my favorite nutrition and food bloggers.

Bookmark it as a reference and share it with fellow plant-based foodies that might find it helpful.  (While you’re at it, you might want to bookmark my spring and summer produce guides too!)

Apples

Nutrition:

Contains antioxidant polyphenols and soluble fiber that can help prevent cancer and heart disease.  Also a source of vitamin C and potassium (1).

Peak:

September-November

Flavor:

Sweet, sometimes sour, astringent, with notes of baking spices and honey.

Cooking techniques:

Bake, caramelize, dry, grill, juice, poach, puree, raw, sauté, stew.

Pairs well with:

Cinnamon, cranberries, ginger, lemon, maple syrup, pecans, oats, raisins, squash, sweet potatoes, walnuts.

Try:

Autumn Produce Guide with nutrition and cooking tips for seasonal fruits and vegetables like squash, apples, sweet potatoes, and pumpkin. This guide includes 50 plant-based (whole foods and vegan) seasonal recipes for inspiration!

Apple Pie Energy Bites from The Grateful Grazer

Apple Pie Waffles from Melanie at A Virtual Vegan

Gluten-Free, Vegan Caramelized Apple Nut Squares from Audrey at Unconventional Baker

Simple Paleo, Gluten-Free, and Vegan Apple Crumble from Audrey at Unconventional Baker

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Broccoli Apple Salad with Creamy Lemon-Tahini Dressing from Karen at Kitchen Treaty

No Sugar Added Apple Cinnamon Granola from Kaila at Healthy Helper

Apple Cinnamon Baked Oatmeal from Jessica at Two Green Peas

Smoky Harvest Apple Chips from Jessica at Two Green Peas

Apple Chips from Emily at RDN Mommy

Baked Apple Chips with Cinnamon from Anjali at Vegetarian Gastronomy

Raw Caramel Apples with Chocolate Covered Almonds from Amanda Nicole Smith

Cranberries

Nutrition:

Cranberries contain vitamin C and fiber but its phytonutrients are the real stars.  Cranberry phytonutrients have been shown to have antioxidant, anti-inflammatory, and anti-cancer effects (with studies showing the whole cranberry is better than an isolated supplement).  Cranberries may also help treat urinary tract infections. (2)

Peak:

September-December

Flavor:

Sour, bitter, sweet, chewy when dried.

Cooking techniques:

Boil, dry, simmer

Pairs well with:

Apples, cinnamon, pecans, walnuts, orange, ginger, pumpkin, brown rice,  wild rice.

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Wild Rice Salad with Cranberries and Nuts from Sue at The View from Great Island

Shaved Brussels Sprouts Salad with Dried Cranberries from Amy at Veggies Save the Day

Citrus Quinoa Pilaf Stuffed Acorn Squash from McKel at Nutrition Stripped

Pistachio Crusted Chewy Chocolate Chip Cranberry Cookies from McKel at Nutrition Stripped

Figs

Nutrition:

Figs are a good source of potassium, which can help lower blood pressure and maintain cardiovascular health.  They also contain vitamin B6 and dietary fiber. (3)

Peak:

September-October

Flavor:

Sweet, astringent, soft texture (ripe), chewy (dried)

Cooking techniques:

Bake, broil, caramelize, dry, grill, raw, roast, sauté, simmer, stew

Pairs well with:

Arugula, basil, cinnamon, nuts (almonds, walnuts), orange, vinegar (balsamic), wine

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Fig Tart from Lucie at Win-Win Food

Simple Sweet Potato and Greens Bowl from McKel at Nutrition Stripped

Warm Fruit Bowl and Cashew Milk from McKel at Nutrition Stripped

Grapes

Nutrition:

Grapes are also phytonutrient powerhouses, containing compounds like resveratrol, flavanols, and beta-carotene.  Grapes are probably best known as a source of resveratrol, which has antioxidant, anti-inflammatory, and anti-cancer properties.  Grapes may also play a role in slowing down the aging process. (4)

Peak:

September

Flavor:

Sweet with juicy texture

Cooking Techniques:

Freeze, raw, roast

Pairs well with:

Almonds, apples, lemon, olive oil, parsley, vinegar, walnuts

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

The Perfect Salad for Fall from Evi at Green Evi

Roasted Acorn Squash with Black Grapes and Cardamom Persimmons from Debi at Life Currents

Balsamic Brussels Sprouts and Warm Grapes from McKel at Nutrition Stripped

Mushrooms

Nutrition:

Mushrooms are packed with nutrients and are especially known for their immune system benefits.  Mushrooms contain high amounts of essential minerals and B vitamins.  Because they contain a special fatty acid called CLA (conjugated linoleic acid), they may be especially beneficial for anyone at risk for breast or prostate cancers. (5)

Peak:

Autumn

Flavor:

Earthy, woodsy, meaty

Cooking techniques:

Bake, broil, grill, roast, saute, steam, stew, stuff

Pairs well with:

Barley, bread crumbs, chives, garlic, lemon, marjoram, nuts (almonds), olive oil, onion, parsley, pepper, polenta, potatoes, rosemary

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Spicy Black Bean + Mushroom Taco Lettuce Wraps from The Grateful Grazer

Vegan Stuffed Portobello Mushrooms from Rebecca at Strength and Sunshine

Butternut Squash Noodles with Spinach and Mushrooms from Kelly at Tasting Page

7 Ingredient Vegan Stuffed Mushrooms from Dana at Minimalist Baker

Pears

Nutrition:

Recent studies have shown that the flavanols in pears could decrease risk for type 2 diabetes.  Be sure to eat the skin! Its been shown to contain 3-4 times the amount of phytonutrients as the flesh.  Pears are also rich sources of dietary fiber, vitamin C, and vitamin K. (6)

Peak:

July-October

Flavor:

Sweet with notes of citrus, custard, honey, and nuts

Cooking techniques:

Bake, braise, grill pickle, poach, puree, raw, roast, saute, stew

Pairs well with:

Apples, arugula, caramel, cardamom, chocolate, cinnamon, cranberries, ginger, lemon, maple syrup, almonds, pecans, orange, spinach, vanilla, vinegar, watercress, wine

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Raw Chai Spiced Pear Tart with Cashew Cream from E.A. at The Spicy RD:

Pear and Walnut Oatmeal with Salted Chocolate Sauce from Melanie at A Virtual Vegan

Pear, Raddichio, Fennel, and Walnut Salad from Katie at Helathy Bites

Pear, Apple & Pistachio Crumble from McKel at Nutrition Stripped

Pumpkin

Nutrition:

Pumpkin is loaded with beta-carotene, which is converted to vitamin A inside our bodies.  (One cup provides well over your daily needs for vitamin A.)  Beta-carotene has been shown to reduce risk for certain types of cancer, heart disease, and asthma.  Pumpkin also contains dietary fiber, vitamin C, vitamin E and potassium. (7)

Peak:

September-December

Flavor:

Sweet, earthy, with a dense texture

Cooking techniques:

Bake, boil, grill, mash, puree, roast, steam

Pairs well with:

Allspice, apples, bay leaf, beans (cannellini, white), chili peppers, cinnamon, cloves, coconut, garlic, ginger, maple syrup, nutmeg, onions, orange

Try:

Autumn Produce Guide | The Grateful Grazer | www.gratefulgrazer.com | #autumn #fall #produce #seasonal #vegan #plantbased

Cream of Pumpkin and Apple Soup from Evi at Green Evi

Thai Pumpkin Soup with Coconut Milk from Jennifer at Delicious Everyday

Savory Pumpkin Hummus from Rebecca at Strength and Sunshine

Tempeh Pumpkin Hash from Kara at The Foodie Dietitian

Southwest Pumpkin Risotto from Jenn at Veggie Inspired

Pumpkin Pie Spice Pecan Waffles from Anjali at Vegetarian Gastronomy

Pumpkin Spice Breakfast Cookies from Sina at Vegan Heaven

Super Antioxidant Pumpkin Smoothie from Ruxandra at Gourmandelle

Nutty Pumpkin Pecan Cake with a “Cream Cheese” Topping from Audrey at Unconventional Baker

Gluten-Free, Vegan, and Paleo Pumpkin Cheesecake from Audrey at Unconventional Baker

Squash (Winter)

Nutrition:

Winter squash varieties are rich sources of the carotenoids (including beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin).  Squash is a rich source of vitamin A, B vitamins, vitamin C, and fiber.  Including squash in our diets offers antioxidant support and anti-inflammatory benefits. (8)

Peak:

October-December

Flavor:

Sweet, with notes of butter or nuts, creamy in texture

Cooking techniques:

Bake, boil, braise, grill, mash, puree, roast, saute, simmer, steam, stew, stuff

Pairs well with:

Apples, cinnamon, garlic, ginger, nutmeg, nuts, olive oil, red onions, pecans

Try:

Autumn Produce Guide from The Grateful Grazer with 50+ seasonal, plant-bsed recipes.

Butternut Squash Soup with Curried Kale Chips from The Grateful Grazer

Apple, Corn and Butternut Squash Soup with Curry from Lucy at Turnip the Oven

Easy Butternut Squash Soup from Kaila at Healthy Helper

Delicata Squash Soup with Chinese 5 Spice from Sharon Palmer, RDN

Butternut Squash, Apple, and Walnut Salad from Dixya at Food, Pleasure, and Health

Butternut Squash Veggie Pizza from Dana at Minimalist Baker

Sweet Potato

Nutrition:

With their bright orange color, its no surprise that sweet potatoes also provide more than our daily needs of beta-carotene (or vitamin A).  Sweet potatoes are extremely nutrient-dense and also contain B vitamins, vitamin C, essential minerals, and dietary fiber. (9)

Peak:

November-January

Flavor:

Sweet with notes of chestnut, pumpkin, and vanilla

Cooking techniques:

Bake, boil, broil, grill, mash, puree, roast, saute, simmer, steam

Pairs well with:

Apples, black beans, bell peppers, chili peppers, cilantro, cinnamon, coconut, garlic, ginger, kale, lime, maple syrup, nutmeg, nuts, olive oil, onions, oranges, parsley, rosemary, sesame, soy sauce, balsamic vinegar

Try:

5 Ingredient Sweet Potato Chips from The Grateful Grazer

Award Winning Vegan Sweet Potato Soup from Heather at The Nutty Nutritionist

Sweet Potato Cauliflower Soup from Vanessa at Vegan Family Recipes

Maple-Balsamic Roasted Winter Vegetables from Marie at Healthy Ideas Place

Sweet Potato and Walnut Baked Falafel from Melanie at A Virtual Vegan

Sweet Potato Pie Oats from Dana at Minimalist Baker

Did you find this guide helpful?  Which fruit or veggie are you most excited to cook with this season?  Let me know!

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16 thoughts on “Autumn Produce Guide

  1. Oh, wow, what a post! I see a lot of people doing produce guides, but I’ve never seen such a detailed one as this one, absolutely amazing!
    I love that you mentioned cooking methods and especially the pairings. Pears with watercress sounds amazing!
    Thank you for including two of my recipes :)
    Evi @ greenevi recently posted…No-Bake Sweet Potato Cake

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