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Think the end of summer means no more fresh, locally grown produce? Think again! Fall is a bounty in the PNW. There are the famous apples, of course, but also so much more.
We asked dietitians to share some of their favorite vegetables and fruits that are in season during PNW autumns — plus, recipes for some tasty meal inspiration.
What produce is in season in the PNW fall?
“Fall is one of my favorite produce seasons. Like the weather, foods are starting to get warm and cozy,” says Hannah Brady, a registered dietitian nutritionist at UW Medical Center – Montlake.
In the Pacific Northwest, local farms are growing these types of produce throughout the fall (and some of it is also available at u-pick farms):
October: Corn, kiwiberries, watermelons
October-November: Apples, broccoli, cauliflower, Chinese broccoli, grapes, kale, kohlrabi, pears, Romanesco, sweet potatoes, tomatillos, tomatoes
All autumn: Brussels sprouts, cabbage, leeks, onions, parsnips, potatoes, pumpkins, quince, spinach, squash
Mushrooms are also in season during the fall, so check with your local mushroom farm for what they have in stock (some even offer kits you can purchase to grow your own mushrooms at home).
Kaitlin Sandberg, RDN, a registered dietitian nutritionist at UW Medical Center – Montlake, recommends looking for local community supported agriculture (CSA) and other programs where you can purchase fresh, local produce throughout the year.
For people who live in Seattle and meet income requirements, the Fresh Bucks program also offers a monthly stipend to spend on fresh produce.
And don’t forget that eating lots of fruits and veggies — even if you can’t afford or don’t have access to local ones — is what matters most for your health.
“There are also plenty of canned, frozen and imported produce options available throughout the year,” Sandberg says.
Lots of fall veggies are starchy — are they still healthy?
Starchy vegetables have gotten a bad rap in recent years, but they shouldn’t have. Starchy just means that the vegetable contains longer chains of carbohydrates; carbs are your body’s primary energy source.
“There are several forms of starch that metabolize, or break down, in the body differently, so some will be more readily available sources of energy, while others act more like fiber and are not as easily digestible,” says Sandberg.
Starchy vegetables common during the fall months — like carrots, potatoes and squash — are easier to metabolize, which means they give you a quicker energy boost.
This also means they have a higher carbohydrate load per serving, so eating them can make your blood sugar fluctuate more than eating other veggies like leafy greens. If you are managing diabetes, it’s important to include non-starchy produce — but that doesn’t mean starchy veggies aren’t still healthy.
“I am ready for the world to embrace starches again! Potatoes, corn and squash sometimes get bad press, but they’re full of fiber, vitamins and minerals. Pairing them with protein and healthy fats makes for a balanced, satisfying meal,” says Brady.
What are the nutritional benefits of fall veggies and fruits?
All vegetables and fruits have health benefits. But here are some standouts that are often easily available during the autumn months of October and November:
Apples: They provide a mix of soluble and insoluble fiber that promote gut health (plus, all the different Washington-grown varieties are fun to try).
Broccoli: It’s a great source of fiber, Vitamin C, folate and other compounds that may help reduce your risk for cancer, diabetes and heart disease.
Brussels sprouts: They’re fiber-rich and full of antioxidants that help maintain good gut health.
Onions: These aren’t just flavor boosters — they’re rich in sulfur compounds that may promote heart health and reduce inflammation.
Pumpkins and sweet potatoes: Both are packed with beta-carotene, plus antioxidants that can support healthy skin and eyes.
Winter squash: These different varieties, including acorn, butternut and kabocha, are rich in beta-carotene and other antioxidants that reduce cancer risk, bolster the immune system, and support eye and heart health.
What are the best ways to cook fall veggies?
Fruits are usually pretty easy — rinse them and eat them whole or cut them up into small pieces to use in muffins or smoothies. But cooking veggies in a palatable way can be trickier.
Sandberg’s favorite method is to chop veggies into 1-inch pieces, drizzle with olive oil, add a little salt and pepper or your favorite spices, mix it all up, and lay the veggies out on a sheet pan and roast. (You can even add your protein, such as chicken or tofu to the sheet pan to save prep time and dishes.)
“Non-starchy vegetables tend to cook more quickly than starchy vegetables, so if you are cooking potatoes or winter squash, you may want to roast for 45 minutes, whereas broccoli and onions may take closer to 25 minutes,” she says.
Air fryers are also a great way to prepare veggies easily, Brady says.
Try these recipes from Fred Hutch’s Cook for Your Life, featuring in-season produce for some healthy fall meal inspo:
Apples
Brussels Sprouts & Apple Slaw — a great way to get fruits and veggies in one dish
Creamy Curried Parsnip & Apple Soup — fruits and veggies in a comforting soup? Yes, please.
Broccoli
Broccoli Cashew Stir Fry — this one-pan meal is packed with flavor
Broccoli Pesto — try this different take on a traditional pesto dish
Cauliflower
Quick Cauliflower Curry — it can be ready in just half an hour
Spiced Oven-Roasted Cauliflower — get your sheet pan out for this great side dish (or snack)
Pears
Purple Cabbage & Pear Slaw — a little sour, a little sweet, with very little prep time
Pear & Kale Smoothie — for those busy fall mornings when you don’t have time for a sit-down meal
Pumpkin
Winter Pumpkin Pasta Bake — a savory way to get your pumpkin fix
Pumpkin Oatmeal — for all you pumpkin spice fans who want something with less sugar
Sweet potato
Sweet Potato Chickpea Bowl — calling all vegans, or people who want to eat more plant-based meals
Sauteed Kale With Sweet Potatoes — sweet potatoes yet again prove their versatility
