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Assorted pumpkins and winter squash in shades of orange, red, and sage green.

Affordable Fall Foods: Enjoying Florida’s Seasonal Produce

Fall is in the air: Cooler temperatures, crunchy leaves, pumpkins galore and, for cold-natured folks, cozy sweaters. As the season changes, so can the foods we bring into the kitchen. The change of season offers a chance to enjoy seasonal fruits and vegetables, find affordable options for your grocery budget and experiment with new ways to incorporate them into your family’s meals.

From winter squash and sweet potatoes to leafy greens, apples, and pears, seasonal produce can add a variety of flavors, textures, colors, and nutrients to your meals without making them complicated or expensive.

Red and yellow apples with golden pears on a rustic wooden board.

Eating seasonally can encourage variety in your diet by introducing different fruits and vegetables throughout the year. A varied diet can provide a wider range of vitamins, fiber and beneficial plant compounds, which can help to keep you healthy.

Seasonal produce may also be more affordable when it is plentiful, making it worth comparing prices and choosing fruits and vegetables that fit your budget. Frozen and canned options can also be affordable alternatives, especially when fresh produce costs more.

Eating seasonally is also a fun excuse to visit a farmers’ market and buy local produce. This supports local farmers and the local economy while giving you access to fruits and vegetables grown in your community.

What Seasonal Fruits Can You Try in Polk County, FL?

Polk County, Florida’s growing seasons differ from those in other parts of the country, so locally available fall produce may not look exactly like the traditional fall foods you see elsewhere. Knowing what is in season can help you find affordable options and plan meals around readily available produce.

Let’s explore a few fruits and vegetables harvested in Florida during the fall and find some simple, budget-friendly ways to add them to your meals!

Pumpkin can be incorporated into a variety of dishes: roasted and added to a harvest soup, blended into a pasta sauce, added to your morning oatmeal or used as a classic addition to your sweet treats.

Canned pumpkin is also a convenient, affordable option you can use across several meals and recipes. Pumpkin provides dietary fiber, which aids digestion, and beta-carotene, supporting eye and skin health.

Bundled bunches of dark, crinkly lacinato kale.

Don’t forget the greens. Dark leafy greens such as kale and mustard greens are among the vegetables available during the cooler season. Leafy greens are rich in vitamins A, C and K, as well as antioxidants. These vitamins support the immune system and promote cellular repair. Leafy greens can also be an affordable way to add vegetables and nutrients to filling meals. You can add them to a fall harvest salad, stir them into your favorite soup or sauté them as a warm side dish. Adding greens to soups, beans or other inexpensive staples can help make a budget-friendly meal more nutritious and filling.

Tangerines and oranges are ready for harvest in the Florida fall season. Citrus fruits are abundant in vitamin C and plant compounds that support your immune system and have anti-inflammatory properties. They are also high in water and fiber, supporting digestion and helping you feel fuller for longer. During the fall months, look for sales or compare prices on bags of fruit versus individual pieces to find the best value. Oranges and tangerines can be used in all types of fall dishes, such as juiced and incorporated into a dressing or marinade. You can also use the zest to brighten fall dishes. Such as baked goods, grains and vegetables. Using up the juice, fruit and zest is also a great way to get more out of what you buy.

You can also sweeten things up with sweet potatoes. Sweet potatoes are packed with fiber and vitamins that support your overall health. Their fiber content and lower glycemic index may also help manage blood sugar. Sweet potatoes also provide potassium, an important mineral that supports heart health.

They can be a filling and affordable ingredient for family meals and pair well with other budget-friendly staples such as beans, rice and vegetables. Try them roasted with cinnamon or savory herbs or add them to chili or stew for extra texture and color.

Make the Most of Florida’s Fall Harvest

Eating seasonally is a way to add variety, flavor and nutrition to your everyday meals while keeping your grocery budget in mind. Florida’s fall harvest offers chances to enjoy some favorites or try something new.

Shopping sales, comparing fresh, frozen and canned options, and choosing ingredients that can be used in several meals can help make nutritious foods more affordable. Whether you roast sweet potatoes, add leafy greens to a soup or brighten a dish with fresh orange zest, there are many simple and affordable ways to bring seasonal produce to your table.

With healthy-living resources, making nutritious choices can become part of your everyday routine. This fall, challenge yourself to choose one seasonal fruit or vegetable you don’t typically buy and find a new, budget-friendly way to enjoy it.

Sandra Giles is a dietetic intern pursuing a Master of Science in Clinical Nutrition. As part of her supervised practice experience, she is completing a community nutrition rotation with UF/IFAS Extension Polk County under the guidance of Andrea Nikolai, MPH, RDN, LDN. Andrea Nikolai can be reached at (863) 519-1072 or andreanikolai@ufl.edu.