Five autumn foods to fall in love with

Norbert Kungl's cauliflower
Once I come to grips with the fact that summer is over, each year I slowly start to fall in love with fall and the incredible abundance and nourishment that comes with this favoured season.

The leaves right now in Nova Scotia are out of this world. They are at their peak. As I drive around I’m overcome by the brilliant and vibrant colours the tress are revealing to us as they transition seasons. It is truly a spectacle of fall foliage.

Perhaps it has been made even more splendid by the incredible weather we’ve been having. The leaves against the bright blue sky backgrounds and glorious rays of sunshine make the colours pop to their most brilliant hues.

If you haven’t been getting out and enjoying this feast for the eyes, I highly recommend you do before the trees shed their incredible coats of colour.

The other aspect of fall I adore so much is the abundance of the fall harvest. Farmers’ markets are jam packed right now with the most colourful and nutritious array of fruits and vegetables.

Here are five harvest favourites to fall for this year:

1. Cauliflower

My friend Norbert Kungl, owner of Selwood Green at the Seaport Market, grows the most incredible cauliflowers. He has purple, orange and of course the standard white ones as well. Plus he also has the Romanesco variety which is one of the most beautiful plants ever. It is conical, spirally and pointy shaped. Sometimes referred to as broccoli, the Romanesco is much more like cauliflower and can be prepared the same. Cauliflower is such a versatile low carb veggie and can be used in place of starchier foods like potatoes, pasta and rice.

2. Squash

Over the last few weeks we’ve been buying different types of squash each week at the market. There are so many different sizes, shapes and colours to choose from. Another farmer friend Ted Hutten, Hutten Family Farms at the Brewery Market, grows a wide range of squash and knows so much about the heritage of each one and offers some great cooking tips too. Squash are affordable, nutritious and have a mild, pleasant taste. Some are more creamy in texture while others are a bit stringy. We’ve tried Long Island Cheese, butternut and acorn so far.

3. Dark leafy greens

We’ve been blessed to have many greens since the summer, but right now the dark leafies are superb. Swiss Chard, kale, spinach along with the Asian greens like boc choi, tatsoi and mizuna are fun varieties to try out. Dark leafy greens are a staple in my house at least once a day. They truly are nutrient-dense power houses. Ted Hutten is a master at growing these and has more varieties than you could ever imagine.

4. Cabbage

The lowly cabbage doesn’t often rank among the most exciting veggies. It’s usually thrown into a stew, soup or boiled dinner and cooked until it’s mush. But this time of year you can find some different varieties you may not have tried. Apart from the green cabbage there is also the beautiful deep purple cabbage, savoy and my favourite the Napa cabbage. I personally enjoy cabbage raw in a salad or slaw, cooked lightly and paired with apples for some sweetness, or added to a stir fry for some colour and crunch.

5. Apples

We can’t have a list of favourite fall produce without including the apple. I would like to unofficially recognize the apple as Nova Scotia’s provincial fruit. You can’t scroll through Facebook these days without seeing multiple photos of the annual family apple picking day in the valley. Again, we have a choice among many different varieties, ones that are better for cooking, for pies and sauces, and then ones that are better fresh for eating. Paired with some almond butter is my favourite way to enjoy a good crisp, slightly tart McIntosh.

Over to you. What’s your favourite locally produced fall fruit or vegetable? How do you like to prepare it? Have you shopped at your local farmer’s market lately and taken advantage of the abundance Mother Nature provides us at this time of year? Please share your thoughts in the comments…

This post first appeared here in the Halifax Citizen on October 25, 2016.


  1. Marie Koehler on October 25, 2016 at 2:33 pm

    Michelle – thank you for keeping me in the loop. I’m still doing well after your 2-week cleanse in Feb/March – thank you.
    I buy most of my fresh veg at the Brewery, Mostly from Ted Hutten. I love his experimental passion and try everything he produces. Last few years he had peanuts and edamame in the fall, and this year he has purple nappa. Every so often I absolutely need to make kimchi, and Ted grows a green Korean radish that’s fantastic for it – but alas the nappa is usually not ready at the same time as the radish. Ted’s cauliflower this year was melt in your mouth sublime. His greens, throughout the winter, keep me going.
    The organic grower in the Brewery lobby, downstairs, – can’t remember the name – has wonderful tomatoes this year, all sorts of heritage varieties – my favourite this year is a green striped, and last week had Persian cress – a spectacular substitute for watercress.
    Mid level at the Brewery is Boates, with great bargains on organic apples as well as vinegar and cider; and upstairs, Acadiana Soy has very reliable organic root vegetables as well as greens in season. (In the summer they had wonderful organic red peppers that made me a red pepper fan.)
    At the Seaport i buy sea vegetables from a small fishery near Noggin’s – wonderful juicy, salty herbs; have been admiring the gorgeous mushrooms – some pink, yellow, white in interesting shapes, but never really like mushrooms as much as I think I like them; and I buy all my organic non-GMO free range eggs from Shani’s Farm (they also have non-GMO chickens and have started their pigs on non-GMO feed) Good place for lamb, sausage and duck. Andduck eggs. Also buy occasional veg from the other wonderful ethical growers, as well as occasional local fruit from Noggin’s.
    One of the biggest treats in the fall from several growers is green ginger – so delicious – but presently out of my price range.
    People think that farmers markets charge more for their products than grocery stores. Definitely in the summer Farmers Markets are cheaper and way tastier. In the winter they are a more reliable and believable source for vegetables – got to go early, though.
    If you are on a small budget, the thing to do is to check out on-line lists of what fruits, veg and meat are reasonably safe to eat as conventionally grown and buy organic when you can – for instance, banana has a skin, so what’s inside has not been sprayed, but conventional kale is not reliably pesticide free.

    • Michelle on October 25, 2016 at 2:35 pm

      Awesome Marie. This is fabulous!

    • Michelle on December 1, 2016 at 12:22 pm

      Thanks Marie for sharing your experience with us. Some great market tips here.

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