Written by: Kirby Stanton, RDN, LDN

The weather is cooling, and autumn is garnering a new season of fresh produce picks.  Hearty fruit and vegetables signal the transition from warmer days to cooler ones — from crisp apples and juicy pears to sweet root vegetables and hearty winter squash. The change in season aligns with changes in cooking techniques like long-simmered stews and sauces, braising, baking and roasting. Reap the benefits of the season’s harvest with fall favorite produce picks from Food City. 

Pumpkins are not just for carving this season.  Pumpkin is full of fiber and beta-carotene, which provides its vibrant orange color. Beta-carotene converts into vitamin A in the body, which is great for your skin and eyes. Try slicing and roasting in the oven or use canned pumpkin puree. To balance pumpkin’s sweetness, try adding savory herbs, such as sage and curry.

Try this Slow Cooker Pumpkin Beef Stew recipe. Made with pumpkin puree, beef stew meat, and loaded with vegetables. This savory slow cooker meal is great for family get-togethers or weeknight dinner.

Beets, or beetroots, are jewel-toned root vegetables. Beets vibrant hues are caused by a phytochemical called betalains, which are anti-inflammatory and act as an antioxidant.  Roasting or steaming beets whole takes the fuss out of peeling — the skin easily slides off after cooking. Do not forget about delicious beet greens that can be sauteed with oil, garlic, and fresh citrus for a flavorful side dish. 

Try this Beet Salad recipe. This delicious easy salad consists of leafy greens, roasted beets, creamy goat cheese, walnuts, and balsamic vinaigrette.  A simple and straight forward way to enjoy roasted beets.

Brussel sprouts are nutrient powerhouses, rich in vitamins, minerals, and antioxidants. Part of the cruciferous vegetable family, the sprouts' cousins include cauliflower, kale, broccoli, cabbage, and collard greens. Tender and sweet when roasted or steamed, they only release their sulfur aroma when overcooked. Try Brussels sprouts sautéed with smoky bacon or shredded and tossed into a kale salad and dressed with a simple lemon vinaigrette.

Try this Sweet and Sour Brussel Sprouts recipe. Oven roasted Brussel sprouts covered in tangy and sweet marinade that perfectly counterbalances the earthy flavor of the sprouts. 

Butternut squash is an in-season favorite that is sweet, earthy, nutty, and deliciously creamy.  Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. The high antioxidant content of butternut squash may reduce your risk of certain conditions, including heart disease, lung cancer, and mental decline. Try featuring in comforting fall recipes, like soup or curry.

Try this quick and delicious Roasted Butternut Squash. Ready in no time without the mess thanks to Food City ShortCuts fresh cut produce. Tender roasted and tossed with maple syrup, cinnamon, and rosemary. 

Focus on enjoying more seasonal produce picks to add the flavors and nutrients of the autumn season.