As the air turns crisp and markets fill with the colors of autumn, fall produce steps into the spotlight. This season offers an abundance of vegetables and fruits that are as nourishing as they are comforting: sweet squash, tart apples, hearty roots, and citrus that brightens the darker days ahead. 

Eating with the season means enjoying foods at their peak, when they’re packed with flavor and nutrients. It’s a way of honoring a traditional Chinese medicine concept known as “yang shen,” which means “nourishing life” when we live in harmony with the seasons.

Use this guide to shop month by month, discover what’s freshest, and make the most of fall’s harvest in your kitchen.

september – the bridge from summer to fall

Seasonal snapshot: Days are warm, but nights grow cooler. Your body starts craving grounding foods while still holding onto the lightness of summer produce. This is a month for balance: fresh salads meet the first comforting soups.

Vegetables to shop

• Zucchini – High in vitamin C and antioxidants that support skin health. Sauté with garlic or bake into muffins.
• Bell Peppers – Loaded with vitamin C to boost immunity. Saute and add to grain bowls.
• Broccoli – Packed with sulforaphane, a compound studied for its antioxidant properties. Steam or roast with olive oil.
• Eggplant – Contains anthocyanins for heart health. Grill or use in a warming ratatouille.
• Green Beans – Rich in folate and fiber. Blanch for salads or sauté with almonds.

Fruits to shop

• Apples – Soluble fiber supports digestion and blood sugar balance. Bake with cinnamon for a cozy snack.
• Figs – High in natural prebiotic fiber. Pair with organic goat cheese or Greek yogurt.
• Grapes – Polyphenols help reduce oxidative stress. Freeze for a refreshing treat.
• Plums – Antioxidants may support healthy aging. Use in crisps or a mobile snack.
• Blackberries – Rich in vitamin K and manganese. Blend into smoothies or sprinkle on oatmeal.

october – peak fall flavors

Seasonal snapshot: The air turns crisp, leaves glow, and earthy flavors dominate. Your immune system prepares for cooler weather, and antioxidant-rich vegetables and fruits help reinforce your defenses.

Vegetables to shop

• Pumpkin – Beta-carotene converts to active vitamin A for immune defense. Puree into soups or bake into breads.
• Butternut Squash – Vitamin C supports collagen and immunity. Roast cubes with sage.
• Brussels Sprouts – Vitamin C + antioxidants fight seasonal bugs. Roast until crispy with balsamic glaze.
• Carrots – Beta-carotene supports eye health. Try glazed with honey and thyme.
• Beets – Natural nitrates may enhance circulation. Roast or steam and toss with goat cheese.
• Cauliflower – Rich in vitamin K and choline. Mash as a potato alternative.

Fruits to shop

• Pears – Fiber aids digestion. Slice into salads with walnuts.
• Cranberries – Proanthocyanidins support urinary health. Simmer into a tangy sauce.
• Pomegranates – Polyphenols protect cells from oxidative stress. Sprinkle seeds over roasted veggies.
• Quinces – High in vitamin C. Poach for desserts or use in preserves.
• Concord Grapes – Resveratrol supports heart health. Enjoy them fresh.

november – grounding roots & bright citrus

Seasonal snapshot: The final harvest gives way to storage-friendly roots and bright citrus that uplift the darker days. These foods help your body stay energized and resilient as winter approaches.

Vegetables to shop

• Sweet Potatoes – Complex carbs for steady energy. Bake and top with cinnamon.
• Parsnips – Fiber + vitamin C for gut and immune health. Roast with rosemary.
• Kale – Vitamin K and antioxidants for cell protection. Massage with lemon juice for salads or add to soups.
• Turnips – Low-calorie source of vitamin C. Mash with potatoes or roast with garlic.
• Radicchio – Bitter compounds aid digestion. Grill for smoky flavor.

Fruits to shop

• Persimmons – Vitamin A supports skin and vision. Eat ripe and soft or slice into salads.
• Clementines – Vitamin C boosts immunity. Snack or juice for a fresh start.
• Kiwi – Antioxidants and vitamin E support cellular repair. Scoop out with a spoon.
• Dates – Natural sugars fuel energy. Stuff with nuts for a sweet bite.
• Guava – Vitamin C powerhouse. Blend into smoothies or eat fresh.

how to shop & use your haul

Think of your grocery list as a reflection of the season. In early fall, load up on apples, figs, and late-summer vegetables. By October, let squash, beets, and brussel sprouts take center stage. As November rolls in, choose hearty roots and leafy greens that will carry you into winter.

Once you’ve stocked up, bring out the spices that define fall cooking. Cinnamon and nutmeg add warmth to baked fruits, while rosemary and thyme deepen the flavor of roasted vegetables. These simple additions can turn even basic dishes into something special.

Make your produce work harder for you by cooking in batches. Roast sweet potatoes, carrots, and squash at the start of the week and reuse them in salads, soups, or grain bowls. This saves time and keeps meals vibrant and seasonal.

Finally, don’t let any of it go to waste. Freeze berries and grapes for smoothies, blanch kale or spinach to lock in their color and nutrients, and keep extra pumpkin puree on hand for quick breads, almond flour pancakes, or even oatmeal. With a little planning, you’ll enjoy fall’s bounty well past the season’s end.