Autumn Produce What’s In Season?

Fall is in the air and it is starting to show up at the market!  Autumn produce is as tasty as it is healthy! Enjoy the best that the autumn harvest has to offer by incorporating these foods into your meals:


Butternut Squash is an excellent source of Vitamin A, Vitamin C, potassium and magnesium. It can take center stage when cubed and roasted or take a more supporting role when mashed and added to soups and stews. Butternut squash can be substituted in any recipe that calls for pumpkin.


Cranberries are a good source of Vitamin C and fiber. They are also chock full of antioxidants. Add fresh cranberries to hot cereals, smoothies or muffins for a tart twist! Combine dried cranberries with nuts for a quick healthy snack.


Swiss Chard is bursting with healthy nutrients! It is an excellent source of Vitamin K, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Magnesium and  Iron. It is a very good source of calcium and fiber. Like other vegetables with high oxalate content, cooking helps these valuable nutrients be more easily absorbed by your body. Include Swiss Chard in salads, soups or stews or sauce with a little olive oil , garlic and red pepper flakes for an easy and tasty side.


Pomegranate seeds (arils) are tiny but pack a mighty nutrition punch! They are full of Vitamin C, Vitamin K, Folate and other B Vitamins, minerals and fiber. Toss them into smoothies, mix them into yogurt, add to hot breakfast cereal or add them to a salad for a sweet nutrition boost!


White Cauliflower may be more familiar to you, but did you know that it is available in orange and purple as well? All are high in Vitamin C and are a good source of folate. And all are super versatile! Roast it, stir fry it, mash it like potatoes, steam it or add it to soups and stews!


Persimmons have a distinct, fruity and almost floral sweetness. They are full Vitamin A, Vitamin C and fiber. They are great enjoyed fresh… but they also shine when featured in baked goods like cakes and cookies. Persimmons are available dried which are great added to hot cereals, salads or combined with nuts for a snack.


Sunflower Seeds are a good source of protein, fiber, zinc, B Vitamins, Vitamin E and phosphorus. They are also rich in phytosterols (which are believed to help reduce blood cholesterol) and healthful mono and polyunsaturated fatty acids! Add sunflower seeds to salads, sprinkle them into hot cereals, include them in granola recipes and baked goods or just eat a handful while watching some post season baseball! Go Cubbies! ⚾️



I am a Registered Dietitian Nutritionist living in Greensboro, North Carolina. I help people overcome nutrition obstacles and help them meet their nutrition and wellness goals.

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Hi, I’m Mona. I have been living with Relapsing Remitting Multiple Sclerosis (RRMS) for over ten years. As a registered dietitian nutritionist (RDN) I help others with MS to navigate the nutrition superhighway and make sustainable progress toward their unique wellness goals.

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