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Nutrition Corner

Falling for the Flavors of Fall

By Michelle Mamis, RD, LDN
Bariatric Dietitian at BIDMC

Saying good-bye to summer is always hard (farewell, sandals and beach days!), but the beginning of fall can be exciting, too. Not only does fall provide us with cooler (but not freezing) temperatures and beautiful foliage, it is also full of wonderful seasonal produce.autumn basket with apples and pears

While most people think about summer as the best time of year for produce, there are many seasonal options in the fall with a variety of preparation methods. Here are some popular choices as well as tasty recipes to try.


  • Popular varieties include Honeycrisp (great for eating and adding to salads), Golden Delicious (great for eating, adding to salads and baking), Empire (great for eating and making apple sauce), Granny Smith (great for eating, cooking and baking).
  • Rich in vitamin C and some B vitamins as well as fiber.
  • Tips for Picking*
    • Look for firm, vibrantly colored apples with no bruises.
    • Skins should be tight and smooth.
  • Recipe: Chicken Thighs with Roasted Apples & Garlic


  • Popular varieties include Bartlett (great for eating and canning), Anjou (great for eating and cooking) and Bosc (great for baking and cooking).
  • Rich in vitamin C and some B vitamins as well as fiber.
  • Tips for Picking*
    • Test for ripeness by applying light thumb pressure near the pear's stem. If it is ripe, there will be a slight give.
  • Recipe: Roasted Beet Salad with Pears & Almonds


  • Popular varieties for cooking/eating purposes include sugar pumpkins or pie pumpkins.
  • Rich in vitamins A, C, E andsome B vitamins as well as potassium.
  • Pumpkin seeds are rich in protein, fiber and heart healthy fats, as well as zinc and magnesium.
  • variety of pumpkins and squashTips for Picking*
    • Look for pumpkins that are small, about 5 to 8 pounds, with tough skin. 
  • Recipe: Pumpkin Pancakes

Winter Squash

  • Popular varieties include acorn, butternut and spaghetti.
  • Rich in vitamins A and C as well as some B vitamins.
  • Tips for Picking*
    • The tastiest winter squashes will be solid and heavy with stems that are full and firm, with a corky feel.
    • The skin of the squash should be deeply colored with a matte finish. Avoid squash with cracks, soft spots, and moldy areas.
  • Recipe: Spaghetti Squash with Meat Sauce

Brussels Sprouts

  • Rich in vitamins A, C and some B vitamins as well as fiber.
  • Can be shredded raw and added to salads or cooked by sautéing or roasting.
  • Tips for Picking*
    • Look for small, firm sprouts with compact, bright-green heads — the smaller the head, the sweeter the taste.
    • Avoid soft, wilted, puffy, or dull-colored heads, as well as those with loose or yellowish leaves.
    • Choose sprouts of similar size so they'll cook evenly.
  • Recipe: Brussels Sprouts with Lemon & Pecans

*Tips for picking from

Above content provided by the Weight Loss Surgery Center Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Fall 2016

Contact Information

Weight Loss Surgery Center
Beth Israel Deaconess Medical Center
Shapiro Clinical Center, 3rd Floor
330 Brookline Avenue
Boston, MA 02215