By: Sarah Lohm, MS

October is here, and we’re leaning into all things fall in the kitchen! From crisp apples and sweet potatoes to pumpkin and all kinds of squash, there are so many good ingredients to work with this time of year.

Whether you’re ready for cozy meals or it still feels like summer where you are, we’re sharing some of our favorite fall foods and a few ideas for putting them to good use, so when the time comes, you’re prepped and ready to enjoy them all season long.

Let’s see what’s in season this October!

Apples

Crisp, sweet, and incredibly versatile, apples are one of those foods that can easily make their way into just about any part of your day. They’re great on their own for a snack, sliced into a salad, baked into something sweet, or paired with something savory. There are plenty of apple varieties to choose from this time of year, including Honeycrisp, Gala, Fuji, Granny Smith, and Pink Lady. Different varieties work better for different things, so don’t be afraid to mix it up!

Apples are also a good source of fiber and provide vitamin C, making them a simple way to add some extra nutrition to meals and snacks.

Try it: Slice an apple and pair it with peanut butter, add chopped apples to oatmeal or yogurt, or toss them into a fall-inspired salad.

Kitchen tip: If you’re slicing apples ahead of time, give them a quick spritz of lemon juice to help prevent browning.

From the NUWLi Kitchen: Looking for a little inspiration? We’ve got you covered! Here’s one of our favorite ways to put seasonal apples to use in the kitchen: Apple Cinnamon Baked Oatmeal

Pomegranates

Pomegranate arils are a fun way to add a pop of color and a little something different to fall meals. They’re sweet and slightly tart, and their crunchy texture works especially well in salads, grain bowls, yogurt, and more.

Pomegranates also provide fiber and are a source of vitamin C and other antioxidants.

Try it: Sprinkle the arils over a salad, grain bowl, oatmeal, or yogurt, or use them as a colorful topping for a fall appetizer.

Kitchen tip: Opening a pomegranate can get a little messy! Try cutting it open and removing the arils in a bowl of water. The arils will sink while the lighter pieces of peel and membrane float to the top, making them easier to separate. If you want to skip the work altogether, you can also find containers of ready-to-eat pomegranate arils in many grocery stores.

From the NUWLi Kitchen: Not sure what to do with those pomegranate arils? Try this NUWLi favorite for an easy way to add them to your next meal: Pomegranate and Pistachio Whipped Feta

Pumpkin

Pumpkin might be one of the first foods that comes to mind when you think of fall, and for good reason. Beyond pumpkin bread and lattes, pumpkin is incredibly versatile and can be used in both sweet and savory dishes.

It’s a good source of vitamin A, which supports normal vision and immune function, and it also provides fiber.

Try it: Stir pumpkin into oatmeal, blend it into a smoothie, add it to soups, or use it in muffins, breads, and other baked goods.

Kitchen tip: Canned pumpkin is an easy option when you want to add pumpkin to a recipe without having to prepare a whole pumpkin.

From the NUWLi Kitchen: Pumpkin doesn’t have to be reserved for dessert! Here’s a NUWLi recipe that puts this fall favorite to work in a simple, delicious way: Toss & Go Pumpkin Chili

Sweet Potatoes

Sweet potatoes are a fall staple for a reason. They’re naturally sweet, filling, and work just as well in a weeknight dinner as they do on a holiday table.

They’re a great source of carbohydrates and fiber and are especially rich in beta-carotene, which the body can convert to vitamin A.

Try it: Roast them as a side dish, add them to grain bowls, stuff them with your favorite toppings, or turn them into fries.

Kitchen tip: Roast a few at the beginning of the week so you have an easy addition to meals throughout the week.

From the NUWLi Kitchen: Need an easy way to work more sweet potatoes into your meals? Give this NUWLi recipe a try for a simple, satisfying take on this fall favorite: Sweet Potato Breakfast Hash

Acorn Squash

Acorn squash is one of those ingredients that looks a little intimidating at first but is actually pretty simple to prepare. Its naturally sweet flavor makes it an easy addition to both savory and slightly sweeter dishes.

Like other winter squash, acorn squash provides fiber and is a good source of vitamin A.

Try it: Slice it into wedges and roast it, stuff the halves with a grain and protein, or simply roast it with olive oil and your favorite seasonings.

Kitchen tip: You don’t always have to peel acorn squash. The skin becomes tender when roasted and is edible.

From the NUWLi Kitchen: If you’re not sure where to start with acorn squash, we have a recipe for you! Here’s one of our favorite ways to turn this seasonal squash into something worth adding to your fall rotation: Loaded Acorn Squash

Butternut Squash

Butternut squash is another fall favorite that can do a lot of the heavy lifting in the kitchen. Its creamy texture and slightly sweet flavor make it especially good in soups, pastas, grain bowls, and roasted vegetable dishes.

It provides fiber, potassium, and vitamin A, making it a nutrient-rich way to add color and flavor to a meal.

Try it: Roast it with your favorite seasonings, add it to a soup, mix it into pasta, or toss it into a grain bowl with a protein.

Kitchen tip: Not sure how to cut a butternut squash? We’ve got you covered! Check out our guide to cutting squash for a step-by-step look at how to safely prep it before cooking.

🍴 From the NUWLi Kitchen: Butternut squash is one of those ingredients that can easily become a weeknight favorite. Try this NUWLi recipe for a cozy way to enjoy it this fall: Butternut Squash Mac & Cheese

Brussels Sprouts

Brussels sprouts have come a long way from the boiled vegetables many of us remember growing up with. Roasting them brings out their natural sweetness and gives them those crispy edges that make them hard to resist.

They’re a good source of fiber and vitamin C, and they’re an easy way to add a vegetable to a fall meal.

Try it: Roast them with olive oil and seasoning, add them to a grain bowl, shred them into a salad, or pair them with roasted potatoes and your favorite protein.

Kitchen tip: Cut Brussels sprouts in half before roasting to get more of those crispy, caramelized edges.

From the NUWLi Kitchen: If you’re looking for a new way to enjoy Brussels sprouts, start here! This NUWLi recipe brings a little something extra to this classic fall vegetable: Honey Roasted Brussels Sprouts

Cauliflower

Cauliflower is one of the most versatile vegetables around, and it fits right into fall cooking. It can be roasted until golden and crispy, blended into soups, added to curries, or simply served alongside your favorite protein and grain.

It provides fiber, vitamin C, and folate, and its mild flavor makes it easy to pair with all kinds of seasonings and sauces.

Try it: Roast it with olive oil and spices, add it to a grain bowl, toss it into a curry, or use it as a base for a simple roasted vegetable side.

Kitchen tip: Give cauliflower a good sear or roast instead of steaming it if you want to bring out more of its natural flavor. A little olive oil, salt, and your favorite seasonings are all you need to get those crispy, golden edges.

From the NUWLi Kitchen: Cauliflower gets a game-day makeover! These baked buffalo cauliflower bites are crispy, flavorful, and perfect for sharing at your next watch party: Baked Buffalo Cauliflower Wings

Making the Most of Fall

Eating seasonally doesn’t have to mean shopping exclusively at farmers markets, buying every seasonal ingredient you see, or making elaborate recipes from scratch. It can be as simple as picking up an apple because it looks good at the grocery store, throwing some squash in the oven while you make dinner, or adding roasted vegetables to a meal you already make regularly.

And remember, there’s no “right” way to enjoy fall foods. Fresh, frozen, canned, and pre-cut produce can all have a place in your kitchen. The goal isn’t to make things more complicated. It’s to find simple ways to enjoy foods you love and make meals that work for you.

So grab your favorite fall ingredients, keep your usual staples on hand, and have a little fun in the kitchen this season. 🍁