Want to know what’s in season? Here’s your perfect guide for fresh produce this Fall.
The air is getting cooler, and fewer people are tanning in Washington Square Park, which only means Fall has arrived. As we say goodbye to Summer and say hello to the new season, the city welcomes an array of fresh fruits and veggies bursting with flavors and potential. Whether you’re a seasoned private chef looking for inspiration or a home cook excited to explore seasonal ingredients, we’ve got you covered.
In this guide, you’ll get an overview of the most popular fruits and veggies this season, their health benefits, and some recipe inspiration from Gradito.com. If you’re trying to take advantage of your vegetable garden this Fall or explore your local farmer markets, this guide will provide some quick tips on what seasonal ingredients to look out for. And here’s your first insider tip from the private chefs at Gradito: If you don’t have time to garden or go to the Union Square farmer’s market, our friends at Natoora can supply fresh fruits and vegetables directly through their produce delivery app.
Now, go ahead and grab your apron. It’s time to dive into the fun flavors that make this season a culinary favorite!
1) Apples
From grandma’s apple pie to a warm cider, apples are an Autumn timeless classic
● Best time: Late Summer to late Fall
1) Stabilizes blood sugar
2) Lowers cholesterol
3) Reduces blood pressure
4) Anti-inflammatory
5) Boosts your microbiome
6) Satisfies hunger longer
7) Helps you live longer
2) Carrots
A crunchy and lively bite that no one can resist
● Best time: Early Fall
1) Promotes healthy vision
2) Helps weight management
3) Balances blood sugar
4) Lowers risk of cancer
5) Reduces risk of heart disease
6) Boosts immune system
7) Supports brain health
● Fun Fact: Carrots were originally white, not orange.
3) Beets
Eating the rainbow is easy with this vibrant and
earthy root
● Best time: Throughout Fall
1) Rich in essential nutrients
2) Improves digestive health
3) Anti-inflammatory
4) Has anti-cancer properties
5) Supports brain health
6) Helps balance energy-intake
7) Improves athletic performance
● Fun Fact: Beets don’t need bees to
pollinate them. They are wind-pollinated
plants, and as a result, don’t produce
flowers.
4) Figs
A perfect addition to any charcuterie board this holiday season
● Best time: Late Fall
1) Helps relieve constipation
2) Aids in weight loss
3) Regulates blood pressure
4) Great source of prebiotics
5) Boosts reproductive health
6) Improves heart health
7) Supports healthy bones
● Fun Fact: People thought fig trees had no flowers, but in fact, they’re hidden inside the fruit.
5) Sage
Its woodsy and fragrant aroma makes sage the ultimate Fall herb
● Best time: Throughout Fall
1) High in antioxidants
2) Eases symptoms of menopause
3) Improves cognitive function
4) Used for oral health
5) Improves memory
6) Lowers risk of cancer
7) Vitamin K
● Fun Fact: Sage has natural insect-repellent properties.
6) Mushrooms
From shiitake to oyster mushrooms, get creative with the rich umami flavor of these delicacies
● Best time: Late-Summer to Mid-Fall
1) Reduces risk of cancer
2) Lowers cholesterol
3) Regulates sodium levels
4) Protects brain health
5) Vitamin D
6) Stimulates healthy gut
7) Supports a healthy immune system
● Fun Fact: Mushrooms are genetically closer to humans than plants are.
7) Brussel Sprouts
Being a Brussel Sprouts fan is definitely ‘in’ this Fall
● Best time: Throughout Fall
● Health Benefits:
1) Contains many key nutrients
2) Rich in antioxidants
3) High in fiber
4) Vitamin K
5) Vitamin C
6) Helps maintain healthy blood sugar levels
7) Anti-inflammatory
● Fun Fact: In 2013, Brussels sprouts were used to light up an entire Christmas tree on a display in Southbank, London.
8)Pumpkins
It’s pumpkin spice season after all!
● Best time: Early to Mid-Fall
1) Rich in Potassium
2) Boosts immune system
3) High in Fiber
4) Regulates blood pressure
5) Lowers risk of cancer
6) Helps improve vision
7) Reduces risk of chronic disease
● Fun Fact: Research shows that pumpkins are thought to have originated in Central America over 7,500 years ago.
9) Fennel
Perfect for creating the perfect Autumn side dish for your dinner table
● Best time: Mid to Late Fall
● Health Benefits:
1) Benefits heart health
2) Has anti-cancer properties
3) Helps curb appetite
4) Relieves menopausal symptoms
5) Reduces aging-related memory deficits
6) Anti-inflammatory
7) Has antibacterial properties
● Fun Fact: Fennel is beneficial for breastfeeding because it increases milk secretion.
10) Pears
Apples’ lesser known cousin, but filled with delicate sweetness all the same
● Best time: Throughout Fall
1) Supports gut health
2) Lowers the risk of type II diabetes
3) Helps weight management
4) Supports heart health
5) Has anti cancer properties
6) Improves kidney health
7) Boosts skin health
● Fun Fact: Pear tree wood is frequently used to construct musical instruments, furniture, and other wood décor.
11) Sweet Potatoes
A delicious and versatile gem of the season that brings automatic comfort to anyone
● Best time: Early to Mid-Fall
1) Prevents Vitamin A deficiency
2) Regulates blood sugar
3) Lowers risk of cancer
4) Rich in antioxidants
5) Helps promote healthy vision
6) Lowers cholesterol
7) Boosts reproductive system
Gradito’s Recipe Corner:
Gradito is here to help you make cooking easy and nutritious for everyone at home. Whether you book a private chef experience or get inspired by one of Gradito’s talented personal chefs, here’s some fall cooking inspiration for your inner chef.
● Pumpkin& Miso Blini
Roasted Chicken Skin, Charred Eggplant
A texture-rich bite for you and your friends to welcome the Autumn season…
-100 juiced pumpkin
-100 grated pumpkin
Cook slowly until almost dry. Blend until smooth and pass.
-100 puree
-20 yolk
-15 miso
-40 cup4cup (sprinkle atop)
100 chix mousseline
100 boneless thighs, 10 white meat, 3 salt, 200 oat milk yogurt. Grind, blend, pass.
40 pumpkin merengue
100 pumpkin juice, 13 albumin, 5 lemon juice. Boil, strain, scale, chill, stick blend. Swell for 3 hours. Mix the merengue and fold. A la plancha.
Chix Skin
Scrape fat, salt, and Silpat press steam at 100°C for 15 minutes. Roast at 140°C for 60 minutes.
Eggplant
Char until skin blisters and blackens.
Myoga
Pickle myoga: 200 vinegar, 200sugar, 200 water.
● PortobelloMushroom Salad
Treviso, Balsamico di Modena, Garden Sage, Roasted Garlic, Garden Basil
A light Mediterranean dish elevated with notes of fresh Fall sage
Treviso
Chop fresh treviso and toss with anchovy paste, lemon, and olive oil.
Mushrooms
Roast mushrooms with garlic and sage.
Plate mushrooms with treviso on the side and garnish with minced parsley.
It’s time to enjoy Fall produce and add more raw fruits and veggies to your diet. For more inspiration, make sure to check out Gradito.com! Make sure to tag @graditoappwith all your delicious creations this season.
