5 Nutritious and Delicious Fall Foods

Harvest the nutrition that's ripe for fall with this hearty autumn produce

With each new season comes tasty, nutritious local produce

The secret to great flavour in meals is fresh ingredients, so this fall focus on locally grown seasonal foods. On your next trip to the market, keep your eye out for these fall favourites.

Click through to learn how fall produce can promote hearth health, prevent cancer, lower cholesterol and more.


Pumpkin is a rich addition to soups or stews, and is loaded with vitamins A, C and E. Save the seeds and toast them for a snack rich in heart-healthy fats.


Add grated beets into a salad for a sweet crunch, or roast them to bring out their earthy, buttery flavour. These harvest jewels are not only bursting with colour, but also with nutrients that promote heart health and cancer prevention. While high in sugar, beets are a good source of dietary fibre, vitamin C, magnesium and potassium, and a very good source of folate and manganese. Beets have also been shown to lower blood pressure.


Pick a pear straight off the tree, and enjoy a juicy snack that satisfies a sweet tooth without excess calories. Pears are high in the kind of fibre that lowers cholesterol and protects the heart with its anti-inflammatory properties.


What do you get when you cross a cabbage with a turnip? A rutabaga that is rich in vitamin C, potassium and fibre. Season wedges with cinnamon and paprika, and roast them for festive, nutritious home fries.

Sweet Potatoes

Upgrade classic potato dishes with rustic, sweet potatoes. Try roasting, mashing or steaming sweet potatoes for a starchy side rich in fibre, and vitamins A and C.

More Nutrition Notes

the benefits of Celery

Celery is a good source of riboflavin, vitamin B6, pantothenic acid, calcium, magnesium and phosphorus, and a very good source of dietary fibre, vitamin A, vitamin C, vitamin K, folate, potassium and manganese. Celery also contains the compound 3-n-butylphthalide (3nB), which has shown tremendous promise as a pain reliever for arthritis, fibromyalgia and gout


Kale-Brussels Sprouts? There is such a thing and it could be coming to Canada! A British vegetable breeding company called Tozer Seeds has cross-bred kale and brussels sprouts, to create a hybrid they’re calling “Kalettes.”