What’s in Season: November
We all know the benefits of eating seasonally in that you get fresher, sometimes local produce.
However, my favorite part about seasonal eating is that it pushes me to try new things!
About 10 years ago, I signed up for a produce delivery service. I was living in Chicago, so I thought having things delivered from local-ish farms in the fall/winter would be better than eating a lot of gross November supermarket tomatoes. (I love you, tomatoes, but this is not your time to shine.) This brought me face-to-face with what had been to this point my archnemesis.
I am, of course, talking about beets. Which, for the record, I now love. (Not from just one CSA box, but it started here.)
So while it may sound odd, the reason I really like eating seasonally is because when you do (whether a CSA, a produce delivery service, or even the supermarket with this handy list that follows), you are “forced” to try things that aren’t your go-to’s. This gets you out of your comfort zone, and you might find a new thing that you love!!
With that being said, here are the seasonal produce picks for November!
Apples.
Apples are great for cold and flu season because they boost immunity. They have roughly 5 grams of fiber in each apple, high water content, polyphenols, prebiotics, and quercetin.
That means apples help in weight loss, gut health, brain health, alleviating allergies, lower inflammation and blood pressure, fights cancer, and protects lungs. They also increase exercise endurance!
Enjoy it: slice thinly, sprinkle with cinnamon, and crisp in the air fryer or oven. Dip in peanut butter for a healthy and satisfying treat!
Beets.
Beets lower inflammation and oxidative damage in your liver. They also increase your detox enzymes. They are a liver superfood that help repair and prevent liver damage.
Also, the nitrates in beets become nitric oxide in your blood. This in turn helps relax and widen your blood vessels. This helps lower your blood pressure!
Enjoy it: paired with goat cheese! Whether in a simple salad with arugula and lemon vinaigrette or on top of a pizza crust (with the same ingredients!), goat cheese brings out the best in beets!
Broccoli and cauliflower.
We all know how great these are for you! There really isn’t a part of your body that doesn’t benefit from broccoli and cauliflower. Plus, they’re cheap!
Enjoy it: Use a food processor to turn them into “rice,” then top with marinara, meatballs, and parmesan for a healthy twist on pasta.
Brussels Sprouts.
Another liver superstar, brussels sprouts are also great for bone health courtesy of all the vitamin K. Loaded with fiber as well, they keep you feeling full if you’re trying to lose weight.
Enjoy it: shred them and top with a lemon Dijon vinaigrette, shaved parmesan, and toasted walnuts.
Cabbage.
Loaded with vitamin C and fiber, it is also a liver superstar. Cabbage also promotes good gut health, fights cancer and lowers cholesterol (its plant sterols lowers LDL by reducing the absorption of cholesterol).
Not to mention, it has lots of vitamin K (good for bones) and is cheap!
Enjoy it: shred it and top a fish taco along with your favorite hot sauce and mango salsa!
Chicory.
Here’s a great example of a new thing you might be trying when eating seasonally. Chicory is a root that is high in inulin, which is a fiber that is a prebiotic. In other words, this is great for gut health!
Enjoy it: Roast it, grind it, then put it in your coffee maker to make a coffee-like drink (2 tablespoons for each cup of water).
Cranberries.
Most people associate the juice as preventing and alleviating UTIs. However, there are lots of polyphenols in the fruit - mainly in the skin – so it’s worthwhile to eat the cranberries themselves. A big benefit of cranberries is their ability to fight stomach cancer.
Enjoy it: since cranberries are tart, enjoy it as you would in baked oatmeal but with a touch of added sweetener.
Dates.
These natural sweeteners are great substitutes for sugar in a lot of baking recipes, but did you now that dates are good for your brain?? True, not only are they delicious, but they lower brain inflammation. Also, they are loaded with fiber and copper.
Enjoy it: combine with peanut butter, oats, and peanut butter to make energy balls, perfect for your gym back or carryon luggage!
Figs.
Most of us only associate these with the famous cookie. But figs are so much more!
Figs, though naturally sweet, also contain lots of fiber, vitamins, and minerals. Most interesting, though, are the skin benefits they provide. They may help those with dry, itchy skin from allergies, and they fight wrinkles by reducing collagen breakdown.
Enjoy it: like beets, figs are amazing paired with goat cheese (what isn’t though?). Stuff fresh figs with goat cheese, wrap in prosciutto, and bake until crispy. Drizzle with honey and serve.
Leeks.
Leeks are part of the allium family, which includes onions and garlic. They are similar but sweeter in taste.
Leeks support liver health because they help regenerate liver cells! They also contain prebiotics that promote gut health, in addition to a boatload of fiber.
Enjoy it: slice and roast, then put in risotto or pasta dishes.
Pumpkins.
This gourd is filled with vitamin A and fiber.
You know that vitamin A is great for your eyes, but did you know that it helps boost immunity too? That, along with its vitamins C and E, helps your body fight infection and improves your immune response.
Also, pumpkin’s nutrients are great for your skin and heart health!
Enjoy it: try this Pumpkin Pie Chia Pudding!
Winter Squash.
This could be an entire post on its own because of the wide variety. Butternut, acorn, spaghetti, and delicata are but a few of the winter squashes available now. In general, you will find a bounty of vitamin A and fiber in these beauties.
Enjoy it: each variety has its own distinct flavor and features, but spaghetti squash is a go to for building lasagna boats within the shell, pasta-free!
Celery Root.
Aka celeriac. Related to celery, this is an ugly root vegetable that has lots of fiber. Also, it has vitamin K and phosphorus, making it good for your bones.
Enjoy it: The flavor is celery-adjacent and can be substituted for potatoes. Try my dad’s signature recipe and replace half the potatoes in your mashed potatoes recipe with peeled celery root along with a dash of horseradish (depending upon how spicy you like it). These will always be the best mashed potatoes I’ve ever had!
Swiss Chard.
Like many leafy greens, Swiss chard is a superfood for your liver. IT is loaded with vitamin K, iron, and calcium, meaning it is great for promoting bone health!
In addition, it has magnesium, which prevents muscle cramps and may help you sleep better.
Enjoy it: baby Swiss chard is best for salads (swap it for spinach in your favorite salad recipes). Otherwise, saute it in garlic with a squeeze of lemon juice.
You can see that even though it’s getting colder, there are still lots of options for fresh fruits and vegetables this time of year! Some of these are likely not your go-to’s in your regular produce rotation, so why not take this opportunity to try something new? You might find a new favorite!
You’ll also notice that there are a lot of liver superstars on this list. If you’re one of the millions of Americans with fatty liver disease, you can reverse it!
If you are looking to turn this produce into liver-friendly holiday meals, sign up for my FREE Liver-Friendly Holiday Sides Menu!
