Urban Alchemy’s Fall Produce Guide & Favorite Swoon-Worthy Fall Recipes

Although summer has officially come to a close, fall time welcomes an abundance of fresh fruits and veggies to adorn. Check out our top seasonal produce picks and our favorite swoon-worthy fall recipes. 

Urban Alchemy's Guide To Fall Produce 


Conventionally grown apples (PLU sticker beginning with either 3 or 4), are exposed to lots of pesticides and usually coated with wax, so look for organic apples or pick your own (ask individual farms and orchards about growing practices). Apples elsewhere: Sugar-Free Apple Pie Chia Seed Jam + Parfait via Oh She Glows

Rich in fiber and low GI, pears make a great choice for blood sugar regulation. Pears are often recommended as a hypo-allergenic fruit and are a great addition to any green smoothie. Pears elsewhere: Creamy Apple Pear Smoothie via Oatmeal With A Fork

We’re totally obsessing over grapes at the moment. Like apples, grapes are also highly susceptible to herbicides and pesticides so choose organic whenever possible. Enjoy grapes straight off the vine. Grapes elsewhere: Roasted Fall Vegetables with a Roasted Grape Sauce

Loaded with antioxidants, and noted for their ability to help prevent urinary tract infections (UTIs), shots of cold-pressed cranberry juice are a fall favorite. Cranberries elsewhere: Raw Cranberry Lemon Cheesecake Bites

Fall produce


Brussels sprouts: 
These little miracle sprouts boast some incredible anti-inflammatory benefits and detoxification properties. Loaded with antioxidants, potassium, manganese, folate, fiber and vitamins K, C, A & E, brussels sprouts pack quite a nutritional punch. As with most produce, the cooking method changes the texture and flavor profile tremendously, so play around with which method you like best (try roasting—so good). Brussels sprouts elsewhere: Shaved Brussels Sprout Christmas Salad via Green Kitchen Stories 

Celeriac root:
Celeriac root is totally under appreciated. Its distinctive flavor—think celery and parsley, makes it an amazing addition to soup (recipe coming soon). Loaded with vitamin K and poly-acetylene antioxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol, celeriac root is our top must-try veggie for fall. Celeriac root elsewhere: Healthy Vegan Butternut Squash & Potato Soup via Sprout Happy 

Sweet to taste, high in soluble fiber and a rich source of vitamin B and folic acid, parsnips are another great addition to soup. Again underutilized, we’ll be taking advantage of this nutritious carrot-esque crop this fall. Alkalites, expect to see it in our kitchen. Parsnips elsewhere:  Roasted Parsnip and Garlic Soup with Mushrooms

Our favorite fall ingredient, pumpkin is a great source of fiber, rich in carotenoids, and one of the best-known sources of beta-carotene, a powerful antioxidant which gives orange vegetables and fruits their bright color, and converts into a useable form of vitamin A. Check out the The Best Ever Use of Pumpkin. Pumpkins elsewhere: Homemade Nutella Swirled Pumpkin Bread with Hazelnuts via Faring Well

Tweet It Out: The best (ever) use of pumpkin.

Pumpkin Fall Produce

Another favorite, mushrooms contain countless health benefits. They’re loaded with antioxidants and contain especially high amounts of the important mineral selenium. Mushrooms are a must this fall. Enjoy them raw, roasted, or steamed in a salad. Mushrooms elsewhere: Veggie burger With A Sweet & Tangy Mustard Sauce + Radicchio Slaw via Faring Well

Turn it up with turnips. Turnips contain high levels of antioxidants, phytochemicals, cardiovascular health benefits and anti-inflammatory properties—plus, turnips are said to prevent body oder, who knew? Turnips elsewhere: Fennel with Turnip Greens via Naturally Ella 

Sweet potatoes & yams:
Many of you already know our obsession with sweet potatoes and yams (we eat them every single day). 1 cup cooked contains 7 grams of fiber, 4 grams of protein and 769% of your daily value of vitamin A. They’re inexpensive, incredibly versatile, and can be consumed sweet, with a spoonful of coconut butter and hempseeds, or savory, loaded with black beans, guac and salsa. Sweet potatoes & yams elsewhere: Gooey Sweet Potato Chocolate Puddings via Glowing Within (these are SO good)

Squash (acorn, butternut, delicata, spaghetti):
Like sweet potatoes, squash is tremendously versatile. There are tons of different varieties, acorn, butternut, delicata, spagetti—definitely give them all a try. Our favorite way to eat, peel and roast (simplicity at its finest). Squash elsewhere: Butternut Cranberry Muffins + Maple Pecan Crumble via Faring Well (can you tell we love her?)

Swiss chard: 
An excellent source of magnesium, copper, manganese, potassium, iron, and vitamins K, A, C, and E, swiss chard is a total miracle green and a great addition to any green smoothie or cold-pressed green juice. Swiss chard elsewhere: Sweet Pear Turmeric Juice via Reboot With Joe

Tweet It Out: What’s in season? Check out @thedailyalchemy's guide to fall produce & favorite swoon-worthy fall recipes. 

We want to know, what are you making this fall? Any go-to fall recipes or ingredients? Let us know what’s in your kitchen this season by leaving a comment below—even if it’s Halloween candy;). 

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Stay yummy, xo
Erika & Jess

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