4 Tasty Meals That Add Seasonal Fruits and Vegetables To Your Autumn Day

Image: CookinCanuck

With autumn comes the browning of tree leaves and pumpkins everywhere. What else is new and exciting?


Fruits like pears and persimmons and vegetables like cabbage and beets are now plentiful because they’re in season. To help you eat by the season, we have created a recipe guide that incorporates the fruits, nuts, and vegetables of autumn.

Breakfast: Egg Quinoa Parfait with Seasonal Fruit

Breakfast often calls for a fast and easy solution that can be made in bulk for the morning rush. Fortunately, several of the fruits that can be used in those bulk recipes are in season, such as pears, apples, and cranberries.

Health Benefits

Mostly grown in Wisconsin, cranberries contain high amounts of phytochemicals, especially polyphenols which possibly have effects on cardiovascular health, increased immunity, and cancer prevention.

Pears pack a good helping of dietary fiber and vitamin C.

Along with containing fiber, vitamin C, and other nutrients typically found in fruit, apples are set apart by virtue of their flavonoids like quercetin, which have been found to have anti-oxidant, anti-cancer, and neuroactive properties.

Another little-known health benefit of apples is their impact on gut health. In laboratory studies apple polyphenol extracts were found to prevent damage to human gastric epithelial (intestinal wall) cells.

Fortunately, it’s possible to quickly make breakfast packed with fruit and take it on the way to the office. We like the Fruit Egg Quinoa Breakfast Parfait by Marla Merideth.

Lunch: Spaghetti Squash Pasta with Pasture-Raised Chicken and Veggies

Fall is the season of acorn squash, butternut squash, delicata squash, kabocha squash…and even more squash in the form of pumpkins. To avoid the dull task of making every dish (and drink – *cough* Starbucks *cough*) from pumpkins this fall, consider the spaghetti squash, a gluten-free alternative to traditional pasta.

Health Benefits

Spaghetti squash is high in fiber, and serves as a good source of folic acid, potassium, vitamin A, and beta carotene.

With the following lunch recipe, pair spaghetti squash, in place of pasta, with a healthy helping of protein from chicken and nutrients from other vegetables.

Pro tip: The leftover seeds can be roasted, as with pumpkin seeds.

Check out this recipe for Chicken and Spaghetti Squash Pasta

Dinner: Grass-fed Steak and Pomegranate Reduction, with Grilled Sweet Potatoes

With pomegranates and sweet potatoes in season, why not dedicate a dinner to both, as complementary additions to a juicy grass-fed steak? The following two recipes include an entree of steak with pomegranate reduction, and a simple way of making sweet potatoes with a new twist on a classic.

Health Benefits

The fruit from a beautiful flowering plant, the pomegranate has been used in Ayurvedic medicine for centuries, likely due to its micronutrient content. Pomegranates pack vitamin C, K, and folate, and free-radical minimizing punicalagins. It is even being studied for potential benefits in male erectile disorder.

Contrary to popular belief, the potato (a member of the nightshade family) is only remotely related to the sweet potato (not a nightshade plant). Sweet potatoes hold higher nutrient density than potatoes and cereal grains, making it a great alternative to conventional starch-based side dishes.

Recipe: Sumac Skirt Steak with Pomegranate Reduction

Recipe: Oven-Roasted Sweet-Potato Wedges

Dessert: Coconut Pecan Chocolate Covered Dates

With several nuts and fruits in season, it’s easy to make a seasonal dessert. While we like our own treats, we especially like the coconut pecan stuffed chocolate covered dates created by biohacker and WellnessFX practitioner Ben Greenfield. This recipe will make use of pecans and dates, both of which are found most fresh in the fall.

Health Benefits

Pecans are rich in minerals like magnesium, phosphorus, zinc, manganese, and thiamin. Fat from pecans is mainly monounsaturated, with some polyunsaturated fat as well.

A staple food in the Middle East, dates can satisfy even the worst sweet tooth. Fortunately, dates also pack nutrients, including fiber, potassium, protein, and trace elements including copper, magnesium, manganese, selenium, and zinc.

Recipe: Coconut Pecan Stuffed Chocolate Covered Dates, Oh My!

How WellnessFX Can Help

Ever wonder what happens when your body when you switch from a healthy diet to a holiday diet? And then what happens when you go back to a healthy diet?

Your biochemistry is the most accurate way to understand how nutrition, exercise, and lifestyle affect your short and long-term health.

You can get a blood test or even book a 20-minute consultation with a WellnessFX practitioner to learn more about how to connect the changes your body has and the impact they’re having.

By regularly testing your biomarkers, you can better understand your body’s chemistry and reactions to nutrition, both before and after lifestyle changes occur. Read more about the importance of retesting here.

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The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.