Eating with the Seasons: Fall Fruits & Vegetables in North Carolina
Fall in North Carolina is one of the most abundant times of the year for fresh, local produce. As the weather cools, farmers markets fill with hearty root vegetables, crisp apples, and earthy greens—ingredients that naturally lend themselves to comforting, nourishing meals. Choosing what’s in season not only means fresher flavor and better nutrition, but also supports the farmers and growers who make up the heart of our local food community.
What’s in Season in Fall?
From September through November, North Carolina offers a wide variety of fruits and vegetables at their peak. Some highlights include:
Apples – crisp and versatile for both sweet and savory dishes
Pears & Muscadine Grapes – local fruits perfect for snacking, desserts, or even savory dishes
Persimmons & Pecans – uniquely Southern fall flavors
Pumpkins & Sweet Potatoes – seasonal staples that bring warmth to any table
Beets, Carrots, Turnips, & Radishes – colorful root vegetables that roast beautifully
Cabbage, Kale, Collards, & Mustard Greens – hearty greens for braises, soups, and sautés
Broccoli & Mushrooms – versatile vegetables that adapt to everything from stir-fries to casseroles
Peppers, Okra, & Eggplant – late-summer crops still lingering into fall, adding brightness to meals
How to Bring Fall Produce Into Your Meals
Breakfast Boost: Start your morning with sautéed kale and mushrooms folded into scrambled eggs, or top oatmeal with roasted apples, cinnamon, and pecans for a cozy fall twist.
Lunchtime Freshness: Use crisp cabbage and radishes in a slaw to brighten up sandwiches or tacos. A roasted beet and pear salad with goat cheese makes an elegant midday meal.
Weeknight Dinners: Roast sweet potatoes and carrots alongside chicken or salmon for a quick, colorful sheet-pan dinner. Try braised collards with garlic as a hearty side.
Comfort Foods: Puree roasted pumpkin or butternut squash into soups, add sweet potatoes to chili, or fold persimmons into quick breads and muffins for a seasonal treat.
Entertaining Ideas: Impress guests with a fall harvest board featuring muscadine grapes, sharp cheeses, spiced nuts, and local honey.
Recipes to Try with In-Season Ingredients
Cooking with local produce is even more rewarding when you can turn it into something delicious at home. Here are a couple of simple, seasonal recipes featuring North Carolina’s fall fruits and vegetables—perfect for cozy dinners or sharing with friends.
Roasted Beet & Pear Salad with Goat Cheese
Serves 4
Ingredients:
3 medium beets, scrubbed and trimmed
2 ripe pears, thinly sliced
3 cups mixed greens (or baby kale)
¼ cup toasted pecans
¼ cup crumbled goat cheese
2 Tbsp olive oil
1 Tbsp apple cider vinegar
1 tsp honey
Salt & pepper to taste
Instructions:
Preheat oven to 400°F. Wrap beets in foil and roast until fork-tender, about 40–45 minutes. Cool, peel, and slice.
In a small bowl, whisk together olive oil, vinegar, honey, salt, and pepper.
Arrange greens on a platter, then top with roasted beets, pears, goat cheese, and pecans.
Drizzle with dressing and serve immediately.
Substitutions:
Goat cheese can be substituted for gorgonzola or blue cheese
Pecans can be substituted for walnuts, almonds, or even toasted hazelnuts
Creamy Sweet Potato & Pumpkin Soup
Creamy Sweet Potato & Butternut Squash Soup
Serves 6
Ingredients:
2 medium sweet potatoes, peeled and cubed
2 cups butternut squash, peeled and cubed
1 small onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk (or heavy cream)
1 tsp ground ginger
1/2 tsp cinnamon
1/4 teaspoon ground nutmeg
Salt & pepper
Optional:
Add 1/2 teaspoon cayenne pepper when adding the other spices
Top with toasted pumpkin seeds and serve with crusty bread.
Instructions:
Heat olive oil in a large pot. Sauté onion and garlic until softened.
Add ginger, cinnamon, and nutmeg and let the spices bloom for about 30 seconds. **Don’t skip this step! Blooming helps to release their oils and deepen their flavor and aroma.
Add sweet potatoes, butternut squash, broth, salt, and pepper. Bring to a boil, then reduce heat and simmer 20–25 minutes until vegetables are tender.
Use an immersion blender (or carefully transfer to a blender) to purée until smooth.
Stir in coconut milk or heavy cream and adjust seasoning.
Notes:
For a more intense flavor, first roast the sweet potatoes and butternut squash - toss cubed vegetables with olive oil, salt, and pepper and roast at 400 F for about 30 minutes. Add in step 3 however the cook time will decrease in this step.
Why Seasonal Matters
Cooking with in-season produce is more than just flavor. Ingredients harvested at their peak are fresher, more nutritious, and often more affordable. They also help you connect with your community by supporting local farmers and reducing the distance food travels to your plate.
✨ Pro Tip: Next time you’re at the market, ask growers what’s tasting best right now. Often, they’ll share storage tips, recipe ideas, or even family traditions around the produce they grow.
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