Fall cooking: Benefits of eating with the seasons + a roundup of gut-healthy fall recipes
In today’s world, you can walk into any grocery store and find strawberries in December, and while this convenience might seem like a great thing, there's some downsides to the constant availability of produce all year round. Eating seasonally is about more than just food; it’s about reconnecting with nature, improving your health, supporting the environment, and even supporting the local economy. As we head into the fall season, I wanted to explore the numerous benefits of eating seasonally and provide my favorite nourishing & grounding fall recipes that take advantage of seasonal fruit & veg.
How your Body Benefits from Eating Seasonally
When we consume food that’s fresh and in season, we’re eating it at its peak nutritional value. Here’s why that matters:
1. Higher Nutrient Content: Seasonal produce is harvested at its prime, meaning it’s more nutrient-dense than fruits and vegetables that are grown out of season and transported over long distances. Studies have shown that produce that’s picked when ripe and consumed shortly thereafter contains higher levels of vitamins, minerals, and antioxidants. For example, studies have found that spinach grown in-season contains more vitamin C than spinach grown out of season.
2. Fresher, Tastier Food: Ever bitten into a winter strawberry and been disappointed by its bland, watery taste? That’s because fruits and vegetables that are grown out of season often have to travel long distances and are picked before they’re ripe to withstand the journey. By the time they reach your plate, they’ve lost much of their flavor. Eating seasonally means you’re getting produce that’s fresher, more flavorful, and bursting with natural sweetness or savory richness.
3. Better Digestion: Our bodies naturally crave and process different foods in different seasons. For example, in the cooler months, we often crave heartier, warming foods like root vegetables and squashes. In the summer, lighter, hydrating foods like cucumbers and watermelon are more appealing. Eating in harmony with the seasons helps support optimal digestion and keeps your body balanced.
4. Variety in Your Diet: One of the best parts of eating seasonally is the variety it introduces into your diet. Each season brings with it new flavors, textures, and colors to explore. By rotating your fruits and vegetables throughout the year, you’re also ensuring that you’re getting a diverse range of nutrients, which is key for overall health.
How your mind benefits from eating seasonally
One of the most overlooked benefits of eating seasonally is the opportunity it gives us to reconnect with the natural world and practice mindfulness when it comes to our food choices.
1. Living in Tune with Nature: Eating seasonally helps you develop a deeper connection to the cycles of nature. As the seasons change, so do the foods available to us, offering a beautiful reminder of the natural rhythms of life. By embracing these seasonal shifts, we can cultivate a sense of harmony with the world around us, which can lead to a more grounded and mindful way of living.
2. Mindful Eating: When you focus on seasonal eating, you’re more likely to be mindful of where your food comes from, how it’s grown, and the impact it has on your body and the environment. This awareness can foster a deeper appreciation for the food on your plate and encourage healthier, more intentional eating habits.
3. Seasonal Rituals and Traditions: Embracing seasonal eating can also inspire new food-related rituals and traditions. You might look forward to your first apple-picking trip in the fall, savoring warm roasted root vegetables in winter, or enjoying fresh berries and salads in the summer. These traditions help create a sense of connection to the seasons and offer opportunities for celebrating nature’s abundance.
How the World Benefits from Eating Seasonally
While the health benefits of eating seasonally are obviously important, the environmental impact is definitely something to consider. The way we eat impacts the planet, and making the switch to seasonal eating can help reduce your carbon footprint in several ways.
1. Reducing Transportation Emissions: When you eat seasonally and source food locally, you’re significantly reducing the carbon footprint associated with food transportation. The global food system relies heavily on fossil fuels to transport out-of-season produce across the world. By choosing to buy local, seasonal foods, you’re cutting down on the fuel needed to get that food from farm to table, thus lowering your personal contribution to greenhouse gas emissions.
2. Supporting Sustainable Farming: Seasonal eating encourages the use of sustainable farming practices. Many industrial farms rely on artificial methods like heated greenhouses and synthetic pesticides to grow out-of-season crops. These practices can not only deplete soil health and contribute to environmental degradation, but also impact our gut health as well. In contrast, smaller, local farms that grow seasonal produce often use more sustainable, regenerative farming methods that support soil health, biodiversity, and the surrounding ecosystem.
3. Less Food Waste: When we buy seasonal produce, it’s often fresher and lasts longer, which can help reduce food waste. Out-of-season produce is typically harvested before it’s fully ripe to endure long transportation times, which means it may spoil faster once it reaches the store. Additionally, because local seasonal produce isn’t shipped halfway across the world, it’s less likely to lose quality during transit, meaning we waste less at home.
4. Preservation of Local Ecosystems: Eating seasonally helps protect local biodiversity. When we choose to support farmers growing a variety of crops based on the season, we’re supporting a more diverse agricultural system. Monoculture farming, which is common with out-of-season crops, can deplete soil nutrients and harm local ecosystems. Seasonal farming promotes crop rotation, which helps preserve soil health and supports the long-term sustainability of the land.
5. Boosting Local Busienss: When you buy seasonally, you’re more likely to buy from local farmers’ markets or community-supported agriculture (CSA) programs. These farmers depend on the support of their local community to thrive, and by purchasing directly from them, you’re helping to sustain their livelihoods. In turn, you’re contributing to a more resilient and self-sufficient local food system.
6. Keeping Your Money in Your Community: Buying seasonal, local produce helps keep your dollars circulating within your community. Rather than giving your money to large supermarket chains, you’re supporting small-scale farmers, local artisans, and businesses, which helps build a stronger, more vibrant local economy.
7. Affordable and Budget-Friendly: Believe it or not, seasonal produce is often more affordable than out-of-season imports. When food is in season, it’s more abundant and doesn’t require the extra costs associated with transportation, storage, and artificial growing conditions. This means you can enjoy fresher, higher-quality produce without breaking the bank.
Simple Ways to Start Eating Seasonally
1. Support your local farmers’ market: One of the easiest ways to eat seasonally is to visit your local farmers’ market. The produce available there is usually grown locally and reflects what’s in season. Not sure what to do with a particular fruit or vegetable? Ask the farmer! They’re usually more than happy to share recipes and cooking tips.
2. Join a CSA: Community-supported agriculture programs are a cost effective way to get fresh, seasonal produce and locally sourced proteins delivered to your door.
3. Do Your Research: Learn about what’s in season in your area throughout the year and use the USDA Snap-Ed guide to check up on what’s in season. There are plenty of online resources and seasonal produce guides that can help you plan your meals around what’s fresh and available.
4. Enter Your Gardening Era: If you have the space, consider starting your own garden. Even a small windowsill herb garden can help you connect with the seasons and provide fresh, homegrown ingredients for your meals.
What’s in season for fall?
Say goodbye to strawberries (you can always buy frozen instead!) and prioritize these delicious fruits & veggies:
Apples
Banans
Beets
Bell peppers
Broccoli
Brussels Sprouts
Cauliflower
Celery
Carrots
Ginger
Grapes
Green beens
Kale
Kiwi
Lemons & limes
Lettuce
Mangos
Mushrooms
Onions
Pineapples
Pomegranates
Pears
Pumpkin
Potatoes
Raspberries
Spinach
Swiss chard
Squash
Seasonal recipe ideas for Fall
If you want to get into seasonal eating but don’t know where to start, check out this list of gut healthy, nourishing fall recipes that take advantage of fall produce.
7. Kale Caesar Salad with Grilled Chicken & Tahini Caesar Dressing
Don’t forget your protein
When you’re focusing on seasonal recipes, many will include protein, but some will not. Remember that you can easily prep your proteins and add as a side or topping to any recipes that don’t have much protein already included. Here are my go-to proteins that can be added to almost any meal.
Baked Salmon (choose wild caught where possible)
Cast Iron Steak (organic, local and pasture raised where possible)
Grilled Chicken (organic where possible)
Crispy Tofu (organic where possible)
In conclusion
Seasonal eating isn’t just a trend—it’s a lifestyle choice that benefits your mind, body, environment, and local community. By aligning your nutrition with the natural rhythms of the earth, you can nourish your body with the freshest, most nutrient-dense foods while simultaneously supporting sustainable farming practices and reducing your carbon footprint. Incorporating seasonal eating into your life allows you to reconnect with the seasons, eat mindfully, and experience the simple, yet profound joys of fresh, vibrant food. Whether you’re picking up a juicy peach in the summer or roasting a squash in the fall, my guess is you will feel much more nourished when you lean into what each season has to offer.
As always, if you need support reaching your health & fitness goals, click here to learn more about wellness coaching.
