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essential foods for fall

essential foods for fall

The change of season arrives, and with it, new seasonal foods appear that you will have to bet on in your kitchen.

Betting on seasonal produce is essential in gastronomy, as it means obtaining and working with food at its best moment of consumption. At the end of summer, autumn arrives, and with it, many new products begin to be seen in the markets that we must take into account when filling our shopping cart. Which are?

Welcome mushrooms!

Mycology lovers may have entered their favorite season since autumn is synonymous with the collection of different types of mushrooms. Soon we will once again have varieties as appreciated as boletus, chanterelles, or thistle mushrooms in the markets, which are always a success in any autumn menu, thanks to the fact that there are countless ways to consume them. Of course, it is essential always to try to respect their taste and gastronomic properties, as they are very rich in fiber and iron.

Green leafy vegetables

Although today we can enjoy all kinds of vegetables all year round, autumn is the star season for green leafy vegetables such as spinach and chard, cabbages and broccoli, and pumpkin, the latter queen of the Halloween holiday at the end of October.


The pumpkin has vitamins and minerals, and they provide almost no calories. It is especially rich in beta-carotene and antioxidant vitamins C and E and lycopene and group B vitamins. Besides being low in calories, it is heart-healthy, takes care of eye health, strengthens the immune system, preventing the typical autumn colds from appearing. Stellar or at least take time to do so and with little intensity. In autumn, a time of great production of pumpkins, they can be found at a reasonable price and at their best time to bet on them in very different elaborations: from purees to stew or stews, vegetable cream, cakes, and biscuits baked with spices, in smoothies …


We say goodbye to watermelons and melons to give way to other delicious fruits such as figs or figs, known to mark the end of summer and which are already abundant in our markets. This fruit is very versatile in the kitchen because, in addition to being eaten fresh, its pulp – rich in potassium, calcium, and fiber – can be used to make a multitude of sauces, as well as jams.

Five apples

Autumn is also the season of other fruits such as apples, which, despite being used to having them throughout the year, show their optimum point of ripeness in this season in which they offer their flavor in its maximum splendor.


Tangerine is easy to find this fall. It is an excellent source of vitamin C. One of our favorite fall fruits is tangerines. Rich in vitamins (A, C, B1, and B2) and minerals (calcium, phosphorus, and magnesium). It is one of the best fruits to ward off autumn colds, and you can consume it as is, in salads or juices. Oranges, lemons, limes, and grapefruits are also from this time of year.


Season of nuts in general, with a remarkable presence of chestnuts that already fall from the trees. It is a very healthy option to consume raw as a snack, but it also has numerous culinary possibilities (creams, stews, salads …). One of its most fantastic attractions is its satiating effect, which is why, when consumed, it provides antioxidants and healthy fats.

Wild asparagus

Autumn is the beginning of the wild asparagus season. Excellent food for weight loss diets due to its low caloric intake, high fiber content, and satiating power. They have vitamins A, C, E, and group B. Wild asparagus is an antioxidant food, improves memory and prevents cognitive decline, and is attributed to anticancer power.


One of the most delicious fruits is undoubtedly the mango, and it is in autumn when you can find them at their best. There are several properties of mango: it is a fruit rich in water and fiber. Its digestive enzymes favor the digestive process and reduce stomach discomforts such as heartburn and reflux. Mango does not have a high glycemic index, so it regulates blood sugar levels. Mango is mainly composed of water, which is an excellent ally for losing weight and preventing fluid retention. It has vitamin A, which is responsible for the excellent condition and growth of tissues, so it brings a flash of beauty to your skin and hair. You can take the whole piece of fruit, add it to curries, juices, salads …


Although it is widely cultivated in greenhouses, the truth is that radishes are a fruit of this time of year. They are very beneficial for the liver system. They keep the body hydrated and help eliminate acid.
Although this vegetable begins to be harvested in August, it keeps very well throughout the fall, even well into winter. For this reason and its versatility in the friendly recipes of this time, it is a common vegetable in our baskets.
Pumpkin benefits

Pumpkin is a fruit that can be found throughout the year, as there are many varieties. But, specifically, winter squash is considered one of the autumnal products par excellence since it is very well preserved due to the thickness of its skin and offers us multiple gastronomic combinations, both in savory dishes and in desserts and pastries.

Pumpkin has numerous nutritional properties; it is a vegetable with high water content, low carbohydrate intake, and practically zero fat. In addition, its high content of vitamin C, fiber and potassium, makes it a fundamental ingredient to take care of the heart since consuming foods rich in potassium is one of the essential keys to combat hypertension.

On the other hand, it is rich in vitamins A (beta-carotene), and the antioxidant par excellence, vitamin C, minerals such as magnesium, calcium, Omega3 and six as well as vitamin E. Precisely, pro-vitamin A or beta-carotene is one of the components most valuable of the pumpkin for its antioxidant action against free radicals generated by our own body.
How to use pumpkin this fall

Undoubtedly, the benefits of pumpkin for our health are many, but it is also very versatile as a main ingredient, for example, in soups and creams or as a garnish both roasted and stewed.

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