A Diet Rich in Fall Vegetables

October 3, 2023

5 Ways to Add More Fall Vegetables Into Your Diet


Help to feel your best is guided by the food you eat.  As we glide through the seasons to Fall, it comes with some foods that are at their peak.  We think of red and orange tied to pumpkins and apples. But there are more powerhouse vegetables that need some light during this season.


Vegetables are a source of many nutrients including potassium, Vitamin C, Vitamin A, dietary fiber, and folate. Although it depends on where you live, typically the Fall vegetables include the following:


•        Beets
•        Bell Peppers
•        Brussel Sprouts
•        Butternut Squash
•        Carrots
•        Celery
•        Corn
•        Cucumbers
•        Eggplant
•        Garlic
•        Green Beans
•        Lima Beans
•        Okra
•        Pumpkin
•        Tomatillos
•        Zucchini

Here are 5 ways to incorporate some more of these vegetables into your diet:


Get Salad Inspired
– If making salads doesn’t appeal to you, you’re not alone.  Get inspired by ordering a fall themed salad at one of your favorite places and try one!

Make a (fruit) and vegetable dessert
–    think low sugar apple crisp with cinnamon and oats
–    more recipes found here

Soup it Up
– try a pumpkin pureed soup or minestrone to warm up on a cool day

Try a Vegetable Lasagna
-zucchini and eggplant are popular substitutes for noodle in this classic dish

Cook a Vegetable Omelet-
– Add sliced bell peppers and feta cheese and you have a more interesting and colorful version

If you need another reason to get going on your veggies, increasing fiber has an association with weight loss.  And the above can be fast, fun and flavorful. 

The Author

Laura Cason, B.S., R.D., L.D.N.

Laura has a Bachelor of Science in Nutrition from Kansas State University. She did her Dietetic Internship at Loyola University Chicago. She is a Certified Diabetes Care and Education Specialist. She is a Licensed Dietitian in Illinois and a Registered Dietitian and Nutritionist. Laura is a former marketing professional turned Registered Dietitian with a heightened passion for helping others. She has extensive experience working with clients seeking assistance with weight. With a background in the corporate setting, she has can empathize with those who work in these environments which often come with stress highs and lows. She helps her clients understand how to eat in order to feel good, boost energy, and be comfortable without restriction or obsessing. Laura believes in forming a partnership with her clients providing them with the tools to succeed and accountability to increase success rate. In her spare time, Laura enjoys cooking, working out, traveling, and beach volleyball.

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