Pumpkin (around $2/kg)
Pumpkin is a must-have in fall. It’s easy to find, affordable, and incredibly versatile. Plus, it fills your home with that cozy autumn aroma when you pop it in the oven.
What can you make with it?
The classic is creamy pumpkin soup, which you can jazz up with a touch of ginger and top with toasted pumpkin seeds. Craving something sweet? Try a pumpkin pie spiced with cinnamon and cloves. Pumpkin risotto is also a winner—the creamy texture pairs perfectly with rice and cheese, making weeknight dinners extra special.
Why it’s so good for you
Pumpkin is packed with vitamin A, great for your eyes and skin, and loaded with fiber to support digestion. Its antioxidants boost your immune system, and since it’s low in calories, you can enjoy it guilt-free—even if you’re watching your waistline.
Apple (around $4–$15/kg)
Apples are a timeless favorite, especially fresh from the fall harvest. They’re affordable, versatile, and delicious whether eaten raw or cooked.
What can you make with it?
A classic apple strudel or pie is always a hit with the family. For a quick treat, try caramelized apple slices on pancakes or waffles. Apples also shine pureed as a side for meats or tossed into salads to brighten flavors.
Why it’s so good for you
Apples are a vitamin powerhouse, rich in vitamin C to support your immune system, and high in fiber to aid digestion and keep you feeling full. They’re low in calories and their natural sugars provide a gentle energy boost throughout the day.
Sweet Potato (around $2–$5/kg)
Sweet potatoes are gaining popularity—and for good reason. They’re filling, nutritious, and can be prepared in countless ways, making them a family favorite.
What can you make with it?
Try a creamy sweet potato mash as a perfect side for meats or veggie dishes. For something crispy, bake sweet potato chips or fries with spices—kids love them! Sweet potato soup, made creamy with coconut milk, is a cozy fall treat.
Why it’s so good for you
Sweet potatoes are rich in beta-carotene, which your body converts to vitamin A, supporting vision and skin health. Their high fiber content aids digestion and helps keep blood sugar steady, so you stay satisfied longer. Plus, they’re a great source of potassium, good for your heart and muscles.
Pear (around $2–$4/kg)
Pears are one of fall’s juiciest fruits—sweet, juicy, and always available at a great price. They’re perfect in desserts or on a cheese platter.
What can you make with it?
Classic pear compote spiced with cinnamon and cloves fills your kitchen with warmth. For special occasions, poached pears served with vanilla sauce are a real treat. Or simply slice a pear and serve it alongside cheeses—the sweet and savory combo is unbeatable.
Why it’s so good for you
Pears are full of water and fiber, making them super hydrating and great for digestion. They’re rich in vitamin C to support your immune system and potassium to keep your heart and muscles healthy. Easy to digest, they’re a smart choice for kids and sensitive stomachs.
Celery Root (around $2–$2.50/kg)
Celery root might not be the most popular ingredient, but it’s affordable, tasty, and incredibly versatile. When prepared well, it adds a unique flavor to your dishes.
What can you make with it?
Make a celery root purée blended with potatoes or carrots for a milder, slightly sweet taste. It’s also fantastic as a creamy soup, enriched with cream or coconut milk for a comforting meal on chilly days. Roasted celery root sticks with spices are another delicious option.
Why it’s so good for you
Celery root is low in calories, making it great for dieting, yet high in fiber to support digestion. It’s packed with vitamins C and K and potassium, all beneficial for heart health. Plus, it has anti-inflammatory properties and antioxidants that strengthen your body’s defenses.
