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GET READY FOR FALL

October is here, the weather is changing and it’s a great time to experiment with seasonal produce! Have you ever tried pumpkin soup? I tried it for the first time on a visit to Germany exactly a year ago. It was so warm and comforting, and it hit the spot on a chilly day. So, what does it mean to eat foods that are “in season”?

Eating food that is "in season" means you are choosing produce that is harvested when it is naturally at its very best. In the fall, produce like crunchy apples, sweet pears, and bright purple grapes are all perfect for picking. You can also think about incorporating hearty vegetables like pumpkins, sweet potatoes, carrots, butternut and acorn squash.

When fruits and vegetables are picked right when they are perfectly ripe, their flavors are stronger and sweeter. They are also packed with the most vitamins and nutrients, which are important for keeping your body strong and healthy as the weather gets colder. Winter produce provides key nutrients like Beta Carotene, Vitamin C, B Vitamins, Potassium and Fiber.

When you eat with the seasons, your meals change throughout the year, so you get a wide variety of nutrients and colors on your plate. This fall, I encourage you to try experimenting with seasonal produce you haven’t tried yet! Here is one of my favorite recipes for pumpkin soup. It is a yummy way to warm up and try one of the best veggies of the season. Screenshot the recipe below and try it out. Let me know how you like it. Spooky season approved!


Easy Cozy Pumpkin Soup

Ingredients:

  • 1 medium butternut squash (or one can of pumpkin puree)

  • 4 cups chicken or vegetable broth (the liquid for soup)

  • 1 small onion, chopped (grown in the fall!)

  • 1 teaspoon of your favorite spice (like cinnamon or ginger)

  • 1 big spoonful of butter or oil

Instructions:

1) Chop the squash into pieces and cook it until it's very soft. Or use canned pumpkin puree.

2) In a pot, cook the chopped onion in the butter or oil until it’s soft. Add the cooked squash or pumpkin, the broth, and the spice. Cook it all together for about 10 minutes.

3) Transfer soup to a blender and puree until soft, or use an immersion blender to make the soup smooth and creamy.

4) Serve with toppings of your choice: I love pumpkin seeeds, a drizzle of pumpkin oil and some crusty bread.

My 5-ingredient weeknight meal plan

Here’s my go-to trick for stress-free weeknights: a super simple, mix-and-match formula that helps you pull together a healthy meal fast — no recipe required.

Just think of your plate in 5 parts:

  1. Protein – like chicken, tofu, lentils, or eggs

  2. Colorful veggies or fruit – raw, roasted, sautéed… whatever works

  3. Grain – such as quinoa, pasta, or rice

  4. Healthy fat – think avocado, olive oil, or a handful of nuts/seeds

  5. Flavor – garlic, onion, vinegars, citrus, spices... whatever gives it a little punch

That’s it. You can build dinner around whatever you have on hand.

Think: roasted chicken, broccoli, and quinoa with a spoonful of pesto and some toasted almonds. Or lentil pasta with marinara, spinach, and a sprinkle of parmesan. Easy, right?

This formula is endlessly flexible, saves time, and makes healthy eating feel doable — even on the busiest nights.

What combination will you try first?

To your health,
Jen