Seasonal Eating: Your Fall Shopping List

Clocks and clothes shouldn’t be the only things that change in the fall, foods should as well. We all get stuck in food ruts: smoothie for breakfast, salad for lunch, the same three veggies and proteins rotated for dinner through the week.

Time to mix it up, by adding seasonal foods.

By adding in seasonal foods – meaning the fall vegetation that is at it’s peak growth and nutrient level right now – we can ensure our bodies are getting the nutrients and vitamins they were designed to have.  Maximize the benefits of seasonal eating with herbal teas that help with detox (because bodies love to detox in fall and spring). Source locally if you can, as local vegetables don’t have to travel as far and therefore contain much higher nutrient content and more flavor! Your body will thank you.

Here are some of my favorite foods and teas of the season. All promote easy digestion, support immune health, and nourish the liver for optimal detoxing. 

Your Fall Shopping List:

Root veggies (beets, parsnips, turnips, carrots, onions, leeks, garlic)

  • Chop them up, throw them in a pan with olive oil and sea salt –Throw in onions, leeks and garlic. Roast for 25-30 minutes at 375. And DONE!
  • Turnips, parsnips, celeriac, butternut squash all have fiber (promotes digestion), vitamin C and A (immune power houses) and manganese (critical for healthy cell birth).
  • And the best news: carbs from squash are unique in their ability to provide antioxidant, anti-inflammatory and blood sugar regulating properties.

Raw, local honey

  • 1 teaspoon a day. Filled with electrolytes, and great for lungs and intestines.

Seeds and more seeds (Pumpkin, sunflower, sesame)

  • Throw some pumpkin seeds in the roasting pan with those root veggies for a neutron boost.
  • Great for snacking as well or tossing onto a salad.


  • Arugula, Swiss Chard, beet greens, Brussels sprouts, and broccoli
  • Loaded with calcium, iron, and vitamin K.
  • Squeeze a bit of lemon juice on top – helps with nutrient absorption.

Turmeric and pepper

  • Used daily, turmeric and pepper are warming to the body. They help maximize nutrient absorption, and support circulation.
  • Sprinkle on veggies or proteins for dinner, or mix with warm nut-based milk for a morning elixir.
  • You can find in the spices aisle.


  • Toast cut up apple alongside the squash when making soup or roasting. Keep the skin on.
  • Apples are loaded with vitamin C and Quercitin (found in the apple skin).


  • Loaded with Vitamin C.
  • Throw some in your smoothie – and don’t hesitate to warm up your usual smoothie liquid.

Lemon water

  • In the morning, warm the water to room temp (or boil it), and squeeze in half a lemon. (Note if this bothers your stomach – if it is too acidic – stop)

Favorite Teas:

  • Dandelion Root (for the liver), Dandelion Leaf (for the kidneys).
  • Nettle Tea (natural anti inflammatory, good for respiratory and urinary systems).
  • Daily Detox by Traditional Medicinals or Yogi.
  • Ginger, Lemongrass, and Parsley Teas (all good for nutrient absorption and digestion).

Favorite Soups:

This list should give you a good start in your seasonal eating this fall, and your body will thank you! Should you want to create a customized nutrition and wellness plan tailored to your specific needs and lifestyle, come in for an appointment, and together, we will build a personalized plan for maximum benefits.

Also by Penelope:


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