7 Delicious New York Fall Produce Options for Nutritious Meals

Fall Harvest

When fruits and vegetables are in-season, they cost much less than they would in the off-season and taste even better! Plus, we grow some of the best fall produce right here in New York! Shopping locally for produce benefits the local environment, the future of farming, and local families. Read on to learn more about seven fall favorites that are harvested in the New York area this time of year and the many nutritious meals you can use them in. 

1 - Apples

Harvest time for apples ranges from August - November, when the apple is then at its peak flavor and freshness. While there is a great variety of apples, the ways to prepare them are even greater! For a nutritious snack option, try apple slices with a nut butter, or even roast apples with cinnamon to use as a topping on a bowl of your favorite vanilla ice cream. Raw apple slices can also add nice texture and sweetness to salads by tossing them with some arugula, citrus dressing and maybe even some Brussels sprouts.

It’s always best to enjoy the entire apple, given that many of its nutrients are found in its peel.

When it comes to storage, keep apples in a cool place away from light and heat to maximize the amount of time you can keep them fresh. The vegetable drawer in the refrigerator is a common place to store them, but if you plan on eating them quickly then you can keep them on the kitchen counter at room temperature.

2 - Cauliflower

Cauliflower is planted in the spring and summer, so it is in-season from late summer into autumn.

The common preparation methods for cauliflower include roasting and boiling. A quick roasting technique is to drizzle the florets with olive oil, season them with salt and pepper and put them in a hot oven until tender. Other ways to use cauliflower in delicious and nutritious dishes is to mix the cooked florets into your favorite mac and cheese, or puree them to add in a homemade soup.

When it comes to storage, Cauliflower will stay fresh for a handful of weeks if you keep it dry and covered in the fridge. If it is left uncovered then you will notice it start to deteriorate in just a few days.

3 - Cranberries

It is easy to remember the best season for cranberries, because fall is the only one! From September to November fresh cranberries can be found at local farmers markets or even in the produce section of the grocery store until mid-December.

This year, try making a homemade cranberry sauce for the holiday season! You can also purchase dried cranberries which act as a great addition to granola, homemade oatmeal cookies, or even grain dishes like quinoa for added sweetness. 

Since cranberries are only available once a year for a span of a few months, you can certainly keep them in your freezer to save for a later date. If you are eager to enjoy your cranberries, then you can store the bag short-term in the refrigerator or in a colander. 

4 - Pears

Pear trees are harvested from late August to November each year.

Sliced pears are a great compliment to many meals and snacks. For example, try dipping your pears in yogurt mixed with honey, or even use them along with granola and syrup to top a nice stack of pancakes. For a more savory snack, add them into your cheese and cracker stacks (Brie cheese tastes the best in this combo!)

Pears are very perishable, therefore they will not store for long periods of time. Allow pears to ripen uncovered, at room temperature, for a couple of days. Avoid keeping the fruit tightly covered (e.g. in a plastic bag) as they can deteriorate quicker and mold can form from their natural moisture.

Pears are comparable to apples in that an overwhelming amount of nutrients are found in the skin!

5 - Pumpkins

As you probably have guessed, pumpkins begin their season in the early fall. You can keep them for a pretty long time in a cool, dry place.

Pumpkins are not only used for jack-o-lanterns and pie! There are many other ways to incorporate pumpkin into baked goods such as pumpkin bread and even pumpkin cheesecake. Alternatively, pumpkin can also be used in savory dishes by pureeing it and using it as a filling for ravioli. You can also roast the pumpkin seeds (pepitas) to have as a nutritious snack on their own, or as an addition to granola or trail mix.

6 - Tomatoes

You probably have found that tomatoes are available all year round, however the very best tomatoes are found in the summer and early fall. The fall is also when you can find green tomatoes since farmers harvest them before the first frost of the season knowing that they will not be able to ripen in the cold weather.

The tomato is another produce item that can also be used in a variety of ways: raw, cooked, sautéed, roasted, or dried. Pair tomatoes with eggs, seafood dishes, and cheeses. Also, never be afraid to season your tomatoes for extra flavor using herbs such as basil, oregano, and parsley. A quick and easy recipe using tomatoes is a caprese salad. This can be a nice compliment to any meal and the mozzarella provides a good source of fat and protein. Simply slice down a ripe tomato, then place a slice of fresh mozzarella and basil in between each circular tomato slice, finished with a drizzle of olive oil and balsamic vinaigrette on top. Remember, not all salads have to look the same! Variety is good! 

It is always best to keep your tomatoes on the counter versus in the refrigerator because this can cause them to become ‘mealy’. When picking out tomatoes at the grocery store, remember that they continue to ripen after they are picked. Therefore, if you know you will not be using them for a few days, then choose ones that are on the firmer side so they can ripen on your counter at home. Cherry tomatoes are an exception, as they can be stored in the refrigerator, where they will keep for over a week.

7 - Brussels Sprouts

You will start to see Brussels sprouts at many farmers markets starting in the fall because they are mostly considered a cool-weather crop. Similarly, they like to be stored in cool temperatures and will last in the refrigerator for about 2 weeks if they are on the stalk and just 1 week if they are separated from it.

Brussels sprouts are yet another vegetable that can be delicious both raw and cooked. You can slice down raw Brussels sprouts into thin strips to add to your salad for a nice crunch, on top of your taco along with shredded cheese, or as an ingredient in a nice protein-filled wrap. If you prefer them cooked, steaming them is quite easy. Also try sauteeing them as part of a stir-fry or on their own with some crispy bacon!