Your Guide to Fresh Fall Produce

Seasonal produce is one notary characteristic of what makes the fall months so fantastic.  Pumpkin and apples are just two foods that are most commonly celebrated at this time of year, but we can’t forget about the abundance of delicious greens like lettuce and cabbage or the colored variety of squash.

Why is it so important to shop seasonally?

Purchasing produce at its peak guarantees the freshest taste, the greatest nutritional value and the most affordable price.

What to buy?  Carrots, sweet potatoes, peppers, and green onions are just a few popular produce items that should be enjoyed in the harvest season.

How to prepare? Season your fall-fresh veggies using autumnal spices and seasonings like cloves, peppercorns, mustard seeds, and ginger. Bake them to create a warm and cozy side dish, soup or to compliment a rustic pasta dish.

Curried Carrot & Apple Soup

This colorful soup is both simple and delicious. Use apples that cook up soft; McIntosh are great in this recipe.

Makes: 8 (3/4 cup) Servings

Total Time: 1 Hour


  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped (2 cups)
  • 1 stalk celery, finely chopped
  • 1 tablespoon curry powder
  • 5 large carrots, peeled and thinly sliced (3 cups)
  • 2 large McIntosh or other apples, peeled and coarsely chopped (3 cups), peeled and coarsely chopped (3 cups)
  • 1 bay leaf
  • 4 1/2 cups reduced-sodium chicken broth
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 2 tablespoons low-fat plain yogurt, for garnish (optional)
  • 1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)


  1. Heat oil in a large saucepan over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.
  2. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.
  3. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.
  4. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.

Nutrition information: 90 Calories; 2g Fat; 1g Sat; 1g Mono; 3mg Cholesterol; 12g Carbohydrate; 3g Protein; 3g Fiber; 188 mg Sodium; 233mg Potassium

Tip: Make ahead! Cover and refrigerate for up to 2 days or freeze for up to 3 months.