Fresh for Fall

October 6, 2021
| Created by Heather Lieber, MS, RDN, CD

Today’s blog was written by a previous Harmons nutrition intern Andrea Walsh, a master of science student at the University of Utah, with revisions and updates from Harmons Dietitian Heather Lieber. 

Temperatures are dropping, and fall has arrived! Bring on all the warm soups, stews, and goodies. However, even through Autumn there is still a variety of vibrant, fresh produce to incorporate. This time of year, keep your eyes on the prize with root vegetables, leafy greens, winter squash, and apples that are perfectly in season. m

Root Vegetables

Sure, there are carrots and potatoes (who doesn’t love a classic roast and vegetables?) but what about the other root vegetables? Rutabagas, turnips, parsnips, fennel bulbs and beets are all in full glory in the coming months. Root vegetables are delicious oven roasted, thrown into stews and soups, or mashed for a hearty side. As a bonus, root vegetables are good source of vitamin C, potassium and vitamin A! For general roasting instructions, check out this blog post. For a complete meal, try Dietitian Ashley’s French Chicken Roast recipe that includes a full helping of root vegetables from fennel to beets. 

Leafy Greens

Dark leafy greens are nutrient powerhouses. Include them raw tossed in a salad, or take advantage of their quick cooking time and add them into cooked dishes. We are nearing the end of their season locally, but thanks to the globalization of the food supply these greens are available year-round to accompany all the Fall dishesPictured below is a recipe from Chef Callyn—one of our experts in plant-based cooking. This is a seasonal Kale and Brussels Sprouts Salad which also includes butternut squash. 

Winter Squash

Carotenoids (a type of antioxidant that protects our cells from damage) give winter squashes their beautiful yellows and oranges. These antioxidants alongside vitamins A and C make winter squash a package of immune system supporting nutrients. Winter squash can be roasted and pureed into soups and sauces or folded into ravioli. Really, there’s nothing they can’t do! In the coming months, watch for the unique varieties to hit the shelves such as acorn, kabocha, banana and delicata. Find local butternut and spaghetti squash on the shelves now. For a hearty grain salad, try out Dietitian Jonnell’s Butternut Squash and Sage QuinoaIf you’re short on time, use the shortcut microwave method to cook spaghetti squash and use it as a base for your favorite toppings.


For the perfect sweet treat in early Fall, look no further. Fresh, crunchy apples can give you your fix. Enjoy them as is, dipped into Harmons almond or peanut butter, dipped into Greek yogurt or incorporated into recipes. For a quick breakfast, prep this Apple Pie Chia Pudding or Apple Cinnamon Overnight Oats the night before. 

For more fresh, Fall-inspired ideas, contact the dietitian team at 

Heather’s interest in nutrition sparked from her passion for both delicious food and overall wellness. She completed her degree in Nutrition and Dietetics through Utah State University, and her dietetic internship in the St. George area.

Learn more about Heather here.