Holistic Nutritionist | Real Food Advocate

Health & Wellness

Seasonal Eats Of Fall

The days of strawberry filled picnics have come to a close and we’re thick in the season of wool socks, cozy sweaters and pumpkin spiced everything. But don’t fret, Mother Nature dishes up some seriously delicious treats in the cooler months as well. Here are my top 6 picks for fall foods you should be dishing up.

Brusselssprouts

Brussels Sprouts

Mini cabbage/broccoli tasting hybrids. Hated by children. Loved by me.

WHY YOU SHOULD EAT THEM

Cruciferous veggies like kale, broccoli and brussels sprouts have these fancy little compounds called glucosinolates and isothiocyanates, which increase the liver’s ability to produce the enzymes that help neutralize toxic substances. Basically brussels sprouts tell your liver to produce ninjas that beat up the bad stuff lingering in your body.

HOW TO EAT THEM

  • Cut them in half or quarters for more even cooking
  • Boiled, roasted or steamed
  • Shredded in a salad
  • I like to toss them in coconut oil and season with salt and pepper before roasting them at 425 for 15-20 minutes. Once cooked, toss them in 1 tbsp of balsamic vinegar and a little bit of maple syrup and serve. 
  • Magic trick: DON’T OVERCOOK! Aim for al dente or they can get mushy.

Pair them with: balsamic vinegar, maple syrup or honey, dijon mustard vinaigrette, parmesan cheese, walnuts or pine nuts.

Pears

Pears

Sweet, buttery fruit flesh. 

WHY YOU SHOULD EAT THEM

Pears work to help reduce cholesterol in two ways: Their rich phytosterol and fibre content. In clinical trials, Phytosterols have been shown to lower LDL cholesterol by up to 10% when consumed at 2 grams daily. While fibre binds to cholesterol and acts like a broom by sweeping it out of the body and into the toilet. 

HOW TO EAT THEM

  • Snack time! Slice them up and sprinkle with cinnamon or dive right in
  •  Slice on a salad paired with walnuts and goat cheese
  • Top toast with almond butter, sliced pears, cinnamon and honey. PB&J who?
  • Roast them! slices pears in half, scoop out seeds fill with walnuts, a drizzle of maple syrup a dash of cinnamon and roast at 350 for 25 minutes. Top with yogurt and enjoy as breakfast or dessert.

Pair them with: vanilla, almonds, ginger, cardamom and black pepper, honey or almonds.

Cauliflower

Cauliflower

Versatile, mild blonde broccoli. 

WHY YOU SHOULD EAT THEM

I call cauliflower “brain blossoms”. Call me weird but they totally look like a brain to me. Cool thing is, this cruciferous veggie is an awesome brain food. It contains choline, a B-vitamin necessary for brain development and cognitive function.

HOW TO EAT THEM 

  • These brain blossoms are so versatile!
  • Cauliflower mash. Swap out potatoes for cauliflower in your favourite mashed potato recipe.
  • Cauliflower rice. Sneak more veg into your diet by pulsing cauliflower in food processor until the crumbly consistency of rice for a grain free option in your favourite rice dishes
  • Pizza crust. It’s  all the rage and rightfully so. Here’s a great recipe from Nutrition Stripped
  • Roast it. Chop into florets, toss in coconut oil, season with cumin and roast at 425 until lightly golden (20-25 mins) stirring half-way through.

Pair it with: cumin, tahini, broccoli, curry powder, leeks, parsley.

persimmons

Persimmons

Honey, caramel-y sweet, sweet goodness. There are two main types of this lovely little fall fruit. The Fuyu, is smaller and flatter (similar shape to a tomato) compared to the Hayicha, which is more of an acorn shape. The difference? Fuyu are sweet and custard like even when still firm while Hayicha, must be pretty ripe and somewhat squishy before eating.Otherwise, it is very astringent and will make your mouth feel like you’ve eaten a handful of fur. 

Why You Should Eat Them

Because they are delicious and only available for a short period of time. Sure, they are good for you, but sometimes you should just eat something because your taste buds just want to party.

How to Eat Them

  • Straight up
  • Fruit fall salsa-persimmons, lime juice, red onion, pomegranate and mint
  • Super simple Jam. Allow 3-4 persimmons to get really ripe then smash them into a mush. Add 1 tbsp of chia seeds and  some lemon juice and let sit until it thickens to into a jelly

Pair them with: Ginger, turmeric, honey, pomegranates, almond butter, cinnamon.

Figs

Figs

Unique flavour all its own. Velvety skin, crunchy seeds and a touch of sweetness.  

Why You Should Eat Them

Figs are high in fibre which means good things for your weight loss goals. Fibre helps to keep you fuller, longer keeping you from turning into a cookie monster minutes after eating.

How To Eat Them

  • These beauties are the perfect snack on their own
  • Top toast with almond butter and sliced figs
  • Toss in a salad with arugula, walnuts and blue cheese
  • Add to a bowl of sheep’s or coconut yogurt, pistachios and honey
  • Perfect for charcuterie board paired with nuts, seed crackers, prosciutto and goat cheese

Pair Them With: honey, prosciutto, arugula, almond, cinnamon, vanilla and goat cheese.

Whole-leeks-1024x671 2

Leeks

Mildly onion-esque and not nearly as pungent as their cousin, garlic.

Why You Should Eat Them

Leeks are FULL of prebiotic fibre. These indigestible carbohydrates promote the growth of the good bacteria (probiotics) in your gut. Which means mega good things for your overall health. 

HOW TO EAT THEM

  • Make a killer potato leek soup
  • Add sliced leeks to your favourite egg dishes- scramblers, quiche, frittatas 
  • Roast them with your favourite fall veggies
  • Add to soup, stews and broths for extra flavour

Pair them with: potatoes, celeriac, apples, garlic, grass-fed butter, salmon.

So stop longing for the sunny days of summer and embrace the wonderful world of fall foods! Did I leave out your favourite fall food? Hit me up with a comment below.

Ta ta for now!

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