With school back in session, many of us are looking forward to cooler times ahead, perfect for playing sports, walking around town, and hosting outdoor get-togethers. Fall is always a relished relief from our hot, sticky summers, and with those cooler temperatures come heartwarming dishes that keep us toasty and herald the end-of-year holidays ahead. Today, we will highlight the flavors of fall (or autumn, whichever you relate to!), discuss what seasonal foods and spices create the rich and classic flavor combinations we savor this time of year, and how you can enjoy the taste of fall in your cooking and fall outings!

Fall: The Best of Both Hot and Cool Seasons

When you think of fall flavors, what foods come to mind? Maybe pumpkin and winter squash, like butternut and acorn? How about apples and sweet potatoes? As we enter September, we can enjoy both enduring summer crops like tomatoes and peppers as well as cool season produce making its return. This time of year we welcome back wholesome greens like collards, mustard greens, broccoli, and kale, all of which have mellow and earthly flavors often with a touch of bitterness or nuttiness. Grapes, apples, persimmons, pears, sweet potatoes, and snow peas are all great, seasonal sweet notes to include in our diets along with the nutty winter squashes and versatile greens like spinach and cabbage. And don’t forget spicy radishes and arugula! These and many more fall crops are almost ready for harvest at our local farms, so be on the lookout for them to arrive every week in stores and local markets to add to your upcoming meals!

Let’s Spice It Up

I find it fascinating that, as the temperature starts to drop, we gravitate towards dishes that invoke warmth and help us feel cozy, while in the summer months we lean into cooler, more refreshing flavors (often created with herbs like mint, basil, and cilantro). Using herbs and spices is a great way to add flavor and aroma to dishes without adding salt. Just like eating a diversity of produce is beneficial for our health, including a variety of herbs and spices in our diet provides similar benefits. Herbs and spices contain nutrients called phytochemicals that are shown to benefit our health in a variety of ways, such as lowering cholesterol and reducing inflammation.

You might be wondering what differentiates a spice and herb. Herbs are the leaves harvested from a herbaceous (non-woody) plant (ex. basil, oregano, sage, mint, etc.). In contrast, spices are derived from parts of the plant such as the seeds, bark, flowers, fruits, and roots (ex. ginger, cinnamon, clove, pepper, coriander, etc.). Spices can be harvested from both herbaceous and woody plants which are native to tropical regions, while herbs are found in more temperate areas (ex. France, Italy, England). Spices are often more potent in flavor as well, so are used in smaller amounts than herbs.

Spices typically associated with fall and winter are often referred to as “warm spices,” and they indeed provide spicy or warm flavors to our dishes. In addition to making us feel cozy, they also offer a variety of health benefits. For example, cinnamon is one of the most classic spices for fall and functions as a digestive aid and to reduce blood glucose levels; it also contains the compound cinnamaldehyde, which tricks our brain into perceiving warmth! Ginger is another digestive aid that also helps with nausea, containing the compound gingerol that promotes gut mobility. Clove, the dried flower of the clove tree, is loaded with antioxidants and contains the compound eugenol, which has been shown to be effective against reducing blood clots. Other notable spices that are often used to create classic fall dishes include cardamom, nutmeg, turmeric, chili powder, and star anise.

Embrace Spice and Everything Nice this Fall!

Hopefully we have peaked your interest to experiment with seasonal produce and warm spices for the cooler months ahead! Try out recipes featuring these fall fruits, vegetables, and tubers and combine them with different spices, you might come up with a new crowd favorite! Also many of the spices we mentioned today can be used in beverages, baked goods, and stews to spice them up!

Also make sure to enjoy the taste of fall with us in downtown Sanford this year! At the Sanford Farmers’ Market on September 14th, the market is hosting their “September Spice and Everything Nice” event to showcase local bakers and their fall-inspired savory and sweet bakes! Also make sure to check out all the fall-themed specials at our local restaurants and farm stands as well!

For more information on how to incorporate local foods and spices into your meal planning for this fall and winter as well as the Sanford Farmers’ Market, contact North Carolina Cooperative Extension at the Lee County Center and ask for Meredith Favre, our Local Foods Coordinator, for more information.