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How to Eat a More Seasonal Plant-Based Diet This Fall

Written by Ali Brown
seasonal plant-based diet

Fall is upon us, and what better time to embrace the deliciousness of a seasonal plant-based diet? In North America, this season offers an abundance of fresh produce that can be transformed into hearty and nutritious meals. Here are some simple tips, tricks, and recipes to help you savor the flavors of autumn while maintaining a plant-based lifestyle.

The benefits of a seasonal plant-based diet

Eating seasonally offers a multitude of benefits, not only for your health but also for the planet. When you align your diet with the natural rhythm of the seasons, you contribute to a healthier world.

For you health

Eating seasonal produce can have a positive impact on your health. Here's why:

  1. Nutrient density: Seasonal fruits and vegetables are often harvested at their peak ripeness, which means they are packed with essential nutrients. For instance, fall favorites that align with a season plant-based diet, like pumpkins and sweet potatoes, are rich in vitamins, fiber, and antioxidants, all of which support your well-being.

  2. Variety: Embracing a seasonal plant-based encourages a diverse diet. When you consume a wide range of fruits and vegetables throughout the year, you ensure you get a broad spectrum of nutrients, which is essential for overall health.

  3. Taste and flavor: Seasonal produce tends to be fresher and tastier. This means your meals will be more enjoyable, making it easier to maintain a plant-based diet.

For the environment

Eating seasonally is a sustainable choice that benefits the environment in several ways:

  1. Reduced carbon footprint: When you eat a more seasonal plant-based diet, you are more likely to support local farmers. This reduces the need for long-distance transportation of food, which in turn lowers carbon emissions associated with food transportation.

  2. Less energy consumption: Seasonal crops often require fewer resources, such as artificial lighting and heating, to grow out of season. This reduces the overall energy consumption associated with food production.

  3. Preservation of biodiversity: By supporting seasonal crops, you help maintain biodiversity. Farmers are more likely to grow a variety of crops that thrive in different seasons, which can lead to healthier ecosystems.

  4. Less chemical use: Seasonal produce is less likely to be grown with excessive pesticide and herbicide use. When fruits and vegetables are in season, they are more likely to thrive naturally, reducing the need for chemical interventions.

Overall, eating seasonally not only benefits your health by providing you with fresh, nutrient-rich food but also contributes positively to the environment by reducing your carbon footprint and supporting local agriculture. By making seasonal choices in your diet, you can play a vital role in creating a healthier world for yourself and future generations. So, remember, choosing seasonal plant-based foods is a win-win for your well-being and the planet.

Getting started with a seasonal plant-based diet (autumn tips!)

1. Explore local farmers' markets

seasonal plant-based eating farmers market

Start with local seasonal produce! Fall brings a cornucopia of fresh fruits and vegetables, making it an ideal time for a seasonal plant-based diet. Seek out your nearest farmers' market or local grocery store to find seasonal treasures like pumpkins, apples, butternut squash, and Brussels sprouts. Buying locally supports your community and reduces your carbon footprint.

2. Plan your meals wisely

vegan meal plan

Planning your meals is essential for a successful seasonal plant-based diet. Create a weekly meal plan that incorporates seasonal ingredients. For instance, you can make a hearty butternut squash soup, a colorful beet salad, or roasted sweet potatoes. Need some fall meal plan inspiration? Check out this week of vegan immunity-boosting meals for autumn

3. Opt for whole grains

whole grains

Whole grains like quinoa, brown rice, and oats are excellent choices for a plant-based diet. They provide essential nutrients and keep you feeling full. Consider making a comforting bowl of oatmeal with sliced apples and cinnamon for a warm start to your day.

4. Get creative with legumes


Beans, lentils, and chickpeas are versatile plant-based proteins that are readily available year-round. In fall, use them to make hearty stews, chili, or even a spicy pumpkin hummus dip. Furthermore, legumes are affordable and packed with fiber.

Looking for a ready-made soup that fits the bill? MamaSezz Millie's Chili to the rescue! Whole food plant-based and oh-so comforting. 

5. Satisfy your sweet tooth with seasonal dessert delights

Fall desserts can be both delicious and healthy. With this in mind, seasonal plant-based eating offers numerous opportunities for delightful desserts. For example, Bake apples with a sprinkle of cinnamon for a cozy treat. Even more, try your hand at vegan pumpkin pie.

Seasonal plant-based eating, summed up

In conclusion, eating a seasonal plant-based diet in North America during the fall is an enjoyable and sustainable choice. To recap, you can explore your local markets, plan your meals wisely, and get creative with seasonal ingredients. By following these tips and trying out some tasty recipes, you can savor the flavors of autumn while staying true to your plant-based lifestyle. Moreover, it's a wonderful way to connect with nature and support local farmers. So, as a matter of fact, why not give it a try this fall and discover the joy of eating in harmony with the seasons?

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