• Noel Smith

How to Eat Seasonally: Fall Edition

Fruits and vegetables always taste better when they are in season and harvested at the peak of freshness. Eating seasonally is beneficial for many reasons...

1. It saves you money.

When you buy food that is in season, you buy food that is at the peak of it's supply, which means it costs less for farmers and distribution companies to harvest it and get it to your local grocer.

2. It is more healthy.

Seasonal produce is grown more locally, so there is less transportation time needed and less likelihood that your produce has been sitting in a cargo box for days/weeks. It is also harvested at the peak of its season, which means that all of the flavonoids and powerful phytonutrients are in ample supply. Creating this habit also encourages a more diverse plate. Eating the rainbow is beneficial to our health in a lot of ways, but it is especially nourishing to our digestive health. Introducing new fiber-rich fruits and vegetables into your diet that you may not have eaten regularly before will be a welcomed treat to your gut microbiome!

3. It supports local farmers.

Since this produce is often grown and harvested close by, you can guarantee that you are supporting the farmers in your community. To be even more sure, shop at your local farmers market or produce stand. It is always a good idea to #supportlocal, however and whenever you can.

I like to keep things simple and enjoyable when it comes to nutrition, so to make it easier for you to plan your meals and make your grocery list while still fueling your health with your food choices rather than fighting it, I created this seasonal produce manual. I hope that it inspires you to prepare and eat foods that nourish the health of you and your family!

S E P T E M B E R - O C T O B E R H A R V E S T F O O D S




Butternut Squash








Wild Mushrooms











Now that you have the list, what will you do to prepare them? There are so many delicious recipes that incorporate these Fall favorites. This one is a staple in my kitchen every year that Autumn rolls around, and I hope that it will become one for your home as well. Enjoy!

S w e e t & S a v o r y A u t u m n S o u p


1 package Al Fresco Sweet Apple Chicken Sausage, diced and browned

1 32-0z serving of Organic Vegetable Broth (or Chicken Bone Broth)

1 can of Organic Diced and Fire Roasted Tomatoes

2 Sweet Potatoes, peeled (optional) and diced

1/2 cup of Sweet Onion, peeled and diced

2 cloves of Garlic, diced

1 package of Assorted Mushrooms, sliced (baby bella, shiitake, oyster or crimini)

1/2 cup of Red Cabbage, chopped

1 bunch of Kale, chopped

1 tsp of Extra Virgin Olive Oil

smoked paprika, pink Himalayan salt and black pepper to taste


1. Place a large pot over medium heat and toss in the diced sausage, onion, garlic and olive oil and cook until browned.

2. Add in tomatoes, broth, sweet potatoes, mushrooms and seasoning. Stir the mixture well and place the lid on the pot. Cook covered on low-medium heat for 20 minutes.

3. Add in the cabbage and kale then let it cook covered for 10-12 more minutes.

4. Uncover the pot, stir, and serve!

Tip: This soup is also delicious when made with butternut squash in place of sweet potato.

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©2020 by Nutrition with Noel

The information on this website, which includes but it not limited to text, graphics, images and other materials created is intended for educational purposes only. It is not intended to be substituted, nor should it ever be used as a replacement for medical diagnosis or medical treatment. I am not a Licensed Nutritionist or a Registered Dietician, therefore you should always seek the advice of your physician or other qualified healthcare provider with any questions that you may have in regards to a pre-existing or underlying health condition and to receive medical advice.​