Happy Fall!

We are officially into Fall with Winter approaching before we know it! Fall and Winter bring cooler temperatures and often, we naturally crave more comforting, warm foods. Fall and Winter typically mean more time inside + more time spent within ourselves. With this post, I hope to provide you with some insight on what foods may be staples in your kitchen and how these might benefit you!

Benefits of Seasonal Eating

When you choose to eat foods that are in season there are many great benefits. Foods in their prime time season taste better, tend to be cheaper, more environmental friendly and contain the most nutrients for that food. One of my recommendations to clients is to eat a variety of foods. One of the easiest ways to ensure variety when it comes to the produce you eat is to eat with the seasons. This ensures that you are eating different foods quarterly which provides you with an array of benefits. Each different color plant food provides you with different antioxidants (plant compounds). Antioxidants may help prevent different types of cancers, boost immune system, protect cells, decrease risk of chronic disease, improve memory, etc. With that being said, every color of plant foods brings its own benefits. This is why diversity with food is an important component of a balanced diet. Otherwise, there are many health-boosting properties that you could be missing out on! 

What foods are in season in the Fall?

Fall: Apples, bananas, beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cranberries, garlic, ginger, grapes, green beans, herbs, kale, kiwifruit, lemons, lettuce, limes, mangos, mushrooms, onions, parsnips, pears, peas, pineapples, potatoes, pumpkin, radishes, raspberries, rutabagas, spinach, sweet potatoes, swiss chard, turnips, winter squash

Winter: apples, avocados, bananas, beets, brussels sprouts, cabbage, carrots, celery, collard greens, grapefruit, herbs, kale, kiwifruit, leeks, lemons, limes, onions, oranges, parsnips, pears, pineapples, potatoes, pumpkin, rutabagas, sweet potatoes, swiss chard, turnips, winter squash

DIY Soup Toolbox Steps:

The best season is soup season. It is a wonderful go-to comfort meal. The best part? No recipes necessary… I hope this DIY soup toolbox will bring less stress to your kitchen and more warmth!

1. Build a base – Aromatics are a great base of any soup! Aromatics can include veggies from the allium family (onions, leeks, scallions, shallots, garlic). Sauté some of these in some olive oil. Add in some diced veggies of choice (carrots, celery, peppers, etc). Sauté another 8-10 minutes, until soft but not mushy.
2. Spice it up – Add in some dried herbs and spices to kick up the flavor profile. Save any fresh herbs until the end. The spices you choose will depend on what type of soup you are going for. For more autumn flavors, try coriander, paprika, cumin, cinnamon, nutmeg. For a more basic flavor profile, try garlic powder, onion powder, dried oregano, smoked paprika. If you want to add a kick to it, add cayenne pepper. Have fun with the spices!
3. Add in your liquid – Use any kind of stock (vegetable stock or chicken stock), broth, canned crushed tomatoes, coconut milk, etc.
4. Add in any other veggies or starches – Some examples may be diced potatoes, winter squash, corn, rice, quinoa, noodles, etc. If adding potatoes, cover and let cook until soft (this may take about 20-25 minutes for diced potatoes or squash). After your starch has time to cook (read for cooking times depending on what you use), add some greens in (spinach, kale, collards). These should wilt after a few minutes.
5. Add in some beans for protein – canned beans will go in towards the end whereas dried beans will have to go in earlier in the process. Canned beans can be rinsed and thrown in just long enough to warm up!
6. Final toppings – To really boost flavor profile, add in fresh herbs and citrus flavors at the end. Having fresh lemons and limes on hand to squeeze in at the end is so underrated. If you want to make it more creamy, blend some silken tofu in to add to mixture. Or if you use potatoes or winter squash, blend ½ of the mixture to create a creamy, thick base. I also really enjoy adding a crunch on top of soups. Try adding croutons or pumpkin seeds for the final touch.

Soups are a recipe that you can always keep ingredients on hand for. Try to keep your kitchen stocked with broths, canned tomatoes, canned beans, grains, potatoes, onions and a jar of garlic. There are no rules with soup. Have fun and be creative with your cooking!