We’re lucky to have many types of fruits and vegetables available year-round at most grocery stores. But with so many options, how do we pick the ones that are best for us? The answer is to choose those that are in-season and here’s why. 

Seasonal produce flourishes naturally and grows in abundance. They are ripened on the vine, making them fresher, tastier, and more nutrient-dense.Produce that are out of season are often picked prematurely, forced to ripen in greenhouses and then shipped with refrigeration from far away countries. All of this depletes their flavor and nutrition. 

Also, eating in-season gems offers our bodies optimal vitamins and nutrients for health and wellness for that specific season. For example, Autumn is a time when our bodies need to adjust to colder weather, shorter days, and need extra immune support for the colds and flus that will make their rounds. 

Here is a list of in-season vegetables and herbs to eat during Fall plus some of my favorite soup recipes. 


Butternut squash, acorn squash, spaghetti squash and zucchini (to name a few) provide sustenance and are filling foods that contain healthy carbohydrates, are rich in fiber, and are good sources of vitamins A, B, and C. Vitamin C provides antioxidants to promote wound healing and boost the immune system. They also contain potassium and magnesium that can help to normalize elevated blood pressure. 

●      Try this delicious butternut squash and cider soup recipe on a cold evening. 

Broccoli, Brussels Sprouts, Cauliflower, Arugula, Radishes, Parsnips, Spinach, Pumpkin, Cabbage, Carrots, Turnips, Kale

After a long hot summer, our hair and skin can use some extra rejuvenation. All of these Fall vegetables contain vitamins and nutrients that will not only give our immune system a boost but will also encourage cell turnover to fortify the skin from winter dullness and dryness and help repair any UV damage leftover from summer. 

●      This Chicken Meatball and Cauliflower Rice Italian Soup is a terrific one pot meal. Here’s the recipe. 


Yukon potatoes, yellow potatoes, red potatoes, and sweet potatoes are a staple in many households. These versatile root vegetables are an excellent source of many vitamins and minerals and are rich in compounds like flavonoids, carotenoids and phenolic acids which act as antioxidants. They are hardy and provide sustenance to our bodies. 

●      Try a healthier Chicken Pot Pie Soup with this recipe. 

Autumn Herbs

Boost the nutritional value of any meal by adding in fresh herbs. Many can be planted and grown in your kitchen window so you can snip off a piece at any time. Here are the best herbs to grow during Fall.

Additional benefits to eating in-season produce is that it’s less expensive, it supports your local farmers, and your bodies’ natural nourishment needs. The long and the short of it is that eating seasonally is smart for your body and your wallet. 

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