How to eat healthy on a budget this fall

Eating With The Seasons: Autumn

There’s nothing quite like biting into a crisp apple—straight from the farmers market. When freshly harvested, produce simply tastes better. Come October, we welcome autumn fruits and veggies with open arms. Without further ado, let’s dive into produce in season: autumn edition. Consider this your fall 2022 produce guide—a cheat sheet for what’s in season right now.

Blackberries

Yes, blackberries are still in season. These delicious fruits offer several health benefits, and they capture the essence of summer in their sweetness. They’re packed with vitamin C, fiber, and antioxidants.

Broccoli

Despite seeing broccoli year-round in the grocery store, broccoli is a cold-weather crop and tastes best when harvested in the fall. October broccoli heads will be large and plentiful, compared to the smaller bunches during the warm months.

Brussels Sprouts

Brussels sprouts are best in October, and if you can, purchase them on the stalk as these will be the freshest. We love them caramelized with garlic and shaved in a salad, but you can also steam and roast them. Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your autumn diet.

Carrots

While they're a year-round supermarket staple, carrots actually have two seasons. There's a late-spring crop as well as a fall crop. Raw carrots are fantastic for balancing hormones.

Cauliflower

Along with broccoli and Brussels sprouts, cauliflower is another cruciferous veggie with a variety of health benefits. When roasted, cauliflower takes on a whole new persona—creamy on the inside, a little crispy on the outside, and a sweet nuttiness that can't be matched.

Cranberries

It's the start of cranberry season. You can eat them raw, pulse them into a relish, or blend cranberries into a super nutritious smoothie. They also freeze beautifully.

Figs

There are two seasons for domestic fresh figs, and we’re currently in the second or "new wood" season. If you spot figs at the grocery store, only buy them if you plan to use them quickly. They're delicious paired with cheese, on toast, in salads, and in yogurt bowls.

Grapes

Although farmers offer grapes year-round, the peak of the domestic grape season is now: early-fall. Another highly sprayed fruit, opt for organic grapes! In moderation, grapes are rich in vitamins, antioxidants, and nutrients. The skin of red grapes contains resveratrol, which supports heart function. From a nutrition perspective, red and green grapes are very similar. However, red grapes contain more antioxidants.

Leeks

Related to garlic, chives, and onions, leeks are super versatile. They keep for up to two weeks in the fridge (but they also do well frozen). The main ingredient in potato and leek soup, this elongated green and white stalk is also delicious sautéed with chicken, swiss chard, or spinach.

Pears

Like apples, it's peak pear season. Ultimately, the recipe you're making will determine which pear(s) you buy. For example, if you're making a cheese plate, opt for winter pears—also called Danjour or Anjou pears. That said, there are endless ways to use pears.

Parsnips

They look like a carrot's very pale cousin, but parsnips are much sweeter and more versatile. Along with being soup vegetables, they're also lovely when roasted, braised, pureed, and even crisped up as fries.

Winter Squash

From delicata to kabocha, there are countless types to choose from. Aim for winter squash that still has the stem attached and feels firm to the touch. While technically all winter squash skin is edible, we recommended peeling butternut squash. Otherwise, enjoy winter squash as a side dish, in salads, or creamy soups.

How To Eat Healthy On A Budget

Yes, it’s possible! Our dear friend Edie, a double-certified Integrative Nutrition Health Coach and Nutrition Consultant, shares how to create nourishing, hormone-friendly meals without breaking the bank:

“Not all healthy food is expensive and not all unhealthy food is cheap.”

Contrary to popular belief, it’s possible to keep your grocery bill low while still fueling your family with nutrient-dense food. Ultimately, it comes down to planning, comparing options, and knowing what’s the best bang for your nutritional buck. Click here to read Edie’s tips and tricks.

Simple Seasonal Fall Breakfast

Who doesn’t love French toast? Elevate your standard weekday breakfast with this simple, delicious, and seasonal recipe.

INGREDIENTS:

• 2 teaspoons coconut oil or ghee
• 2 slices bread of choice (we love Base Culture, AWG Bakery)
• 1 egg
• 2 tablespoons canned pumpkin purée
• 2 tablespoons milk of choice
• Dash vanilla extract
• Dash pumpkin pie spice
• Toppings: Hormone-supporting beeya seeds, pure maple syrup, raw honey, almond butter, cottage cheese, Greek yogurt, toasted pecans, chopped apple, etc.

RECIPE:

1. Heat griddle or large skillet to medium heat.
2. Add coconut oil. In a shallow bowl, whisk together egg, pumpkin purée, milk, vanilla extract, and pumpkin pie spice.
3. Dip bread into mixture. Let soak for 5-10 seconds.
4. Flip gently and let soak on the other side.
5. Add the first piece of bread to the griddle or skillet.
6. Once lightly toasted (about 2-3 minutes), flip and cook for an additional 2-3 minutes.
7. Repeat with the other slice of bread (dip then cook).
8. Add toppings and enjoy!

If you make this recipe, tag us on social! We'd love to see! @beeyawellness

Every month we're highlighting beeya enthusiasts.

Thank you @katescleanlife for recommending us and sharing with your incredible community. We love hearing feedback on how beeya has helped your hormones and the impact it's making!