5 seasonal fall foods, and how to use them

Fall is a great time to take advantage of seasonal produce in Canada. A routine trip to your local farmers’ market or quick stop at a grocery store leads you to a variety of locally grown fruits and vegetables packed with flavour and nutrition. Continue reading for my favourite 5 seasonal fall foods and how to use them!

1. Apples

Though we have local apples for a large portion of the year in Canada, fall is when they’re at their freshest. A source of Vitamin C and fibre, apples are a versatile fruit that can be used alone for a snack, or in both sweet and savory dishes. Top sliced apples with a small amount of brown sugar and oats, and bake in the oven for a simple crumble, or sauté and pair with your favourite pork dish for a savoury meal.

2. Brussels Sprouts

Brussels sprouts are in-season from September to November in Ontario. A source of fibre, potassium, folate, and Vitamin A, these bite-sized cabbages are a nutrition powerhouse. Enjoy Brussels sprouts roasted with oil, salt, and pepper, stir-fried, or shredded raw in a salad. Regardless of how you prep them – make sure you enjoy this seasonal veggie while it lasts!

3. Cauliflower

Cauliflower is one of the most popular veggies right now – and for good reason. Cauliflower is rich in phytochemicals which help reduce your risk of chronic disease by neutralizing harmful free-radicals in the body. In addition, cauliflower is a source of Vitamin C, folate, potassium, and Vitamin K. This locally grown veggie is in season June through November. Enjoy it “riced” as a side dish, pureed in soup, or roasted with a bit of oil and your favourite spices.

4. Squash

One of the tell-tale signs of fall is spotting varieties of local squash in the grocery store. Squash is a great source of Vitamin A (specifically those with orange coloured flesh), Vitamin C, potassium and folate. Enjoy squash this fall and winter pureed in a soup, roasted with oil, salt and pepper, or mashed with cinnamon, ginger, and nutmeg for a warm side dish.

Green Onion

Although never the star of a dish, green onions add a delicious flavour to salads and stir-fry meals. Available summer through November, take advantage of these local onions as a garnish for fish or egg dishes, or in your favourite stir-fry or casserole recipe.

Don't miss a thing! Be sure to subscribe to our newsletter for Real Good Eats straight to your inbox.

Looking for more Real Good Eats? Browse all recipes here!


Don'tmiss a recipe! Subscribe to our monthly updates newsletter

Real Good Eats makes it easier to find quick, healthy, simple weeknight recipes online.  We’ve searched and brought together a variety of simple, quick, and dietitian-approved recipes so that you don’t have to.


Each recipe is cutting-board-to-table in under an hour, and many are ready in under 30 minutes. Browse our weeknight dinner recipes to find the best quick and healthy recipes from across the web. 

  • Black Instagram Icon
  • Black Facebook Icon
  • Black Pinterest Icon
  • Black Twitter Icon

30-minute healthy dinner recipes | quick and healthy weeknight dinner recipes | healthy sheet pan dinner recipes | one-pan dinner recipes | quick and healthy pasta recipes | vegetarian dinner recipes | plant-based weeknight recipes​

 © 2019 by Real Good Eats