Your Guide to Fresh Fall Produce

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.


October Harvest Soup

Prep: 20 minutes

Cook time: 30 minutes

Makes: 8 Servings


  • 4 cups reduced sodium chicken broth*
  • 2 cups water
  • 1 tablespoon olive oil
  • 3 large Carrots, peeled and chopped
  • 2 medium Sweet Potatoes, peeled and chopped
  • 1 Orange Bell Pepper, minced
  • 1/2 cup minced onion
  • 1 garlic clove
  • 1 teaspoon fresh grated ginger
  • Salt & Pepper to taste
  • Toasted Pepitas
  • 1 Green onion, chopped


  1. Heat oil in a Dutch oven over medium heat, add onion and bell pepper. Cook stirring occasionally until softened about 5 minutes. Add garlic and ginger; cook an additional minute.
  2. Stir in carrots and sweet potato; add broth and water bring to a boil; reduce heat to a simmer, cook for about 25 minutes.
  3. When carrots and potatoes are soft, remove from heat. Using an immersion blender or working in batches, puree soup in a blender until smooth. Season to taste with salt and freshly ground pepper.
  4. Serve soup warm and top each bowl with a tablespoon of toasted pepitas & chopped green onion.

*Eat Smart Tip: Chicken-flavored broth or “no-chicken” broth can be used in place of chicken Broth for a vegan option. This is preferred over vegetable broth in this recipe as it gives the soup a heartier flavor.

Recipe by: Jacqueline Gomes, MBA, RDN