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  • Writer's picturekrisztatiwari


FALL is probably my most favorite season. When the leaves turn into that warm rust color all I want to do is to sit outside wrapped in a cozy sweater and admire the beauty of nature..... just to be clear, I’m talking about sunny, warm fall days not the cold, rainy days for weeks on end… ;) In Northern California we don't have 4 seasons, so nature doesn't change much from season to season. Instead we have a year long fall/spring sweater weather & the most amazing produce in America. ❤️

Interesting fact about fall is that the dominating colors, the shades of warm red, make us hungry and want to eat more. (Not a real reason to start hating fall, you know?!) This used to have a very important role. Back in the days when we lived without heated floors and insulated houses we needed to gain weight for the winter to keep us warm and save us from starvation. Carotenoids that give these produce their amazing color are also strong antioxidants, preparing our immune system for the winter months. 

Have you ever wondered why McDonald's, Wendy’s and similar big food companies colors are yellow and red? 

Well, because they were smart enough to hire marketing people, with psychology degrees to design their brands.🍔🍟

Fall and summer are the most abundant seasons when it comes to fresh produce and fruit, so please make the trip to the farmers market once in a while and buy your food there.

It doesn’t get fresher and nicer than those beautiful hand picked grapes, pears, tomatoes, peppers and squashes.


Here is my fall grocery list to make shopping easier. Now with a NEW downloadable Produce list !

1. Produce: organic, local and seasonal when possible.

Dark leafy greens: chard, collard green, spinach, baby kale

Lettuce: romain, bibb, red leaf, mizuna, endive, radicchio, boston, little gem, frisee, butterhead, arugula, etc.

Crunchy vegetables: red & green cabbage, fennel, gipsy peppers, bell peppers, shishito, hot peppers, cucumbers, celery, green beans.

Root vegetables: carrots, parsnips, rutabaga, beets, sweet potato, new potato, onion,  radishes (in Cali 😉).

Other: yellow and green squash, cauliflower, broccoli, green onion, tomato, tomatillo, eggplant, purple artichokes, avocado, corn, shelling beans.

Fruit: grapes, apples, pears, plums and pluots, pomegranate, persimmon and we still have peaches, nectarines, figs, melons (watermelon, cantaloupe, honeydew, etc.).

2. Grains:

Whole grains, naturally gluten free, are best: buckwheat, quinoa, brown rice, white rice,wild rice, millet, oats.

3. Dairy (if tolerated): 

Whole, full fat dairy products from grass fed cows, especially when fermented are best: kefir, yogurt, buttermilk.

4. Nut/oat milk:

Making your own nut milk is the best way to avoid preservatives and other additives found in commercial products. Buy chemical free raw nuts, if possible. Making your own nut milk  doesn’t take more than 15 minutes and will last for 5-7 days. 

Find a nut milk recipe here.

5. Fats: 

Healthy fats include olives, avocado, both in season, minimally processed extra virgin olive oil, coconut oil, nuts, seeds, grass fed butter, ghee and chicken schmaltz, lard, tallow with moderation. 

6. Proteins:

Animal proteins: the best sources are wild cold water fish, seafood, free-range chicken, eggs, grass-fed beef, lamb, foraging-open pasture pork, game meat and organ meats. Seafood, Seafood calendar, Grass fed/finished and pasture raised meats & eggs

Plant proteins: legumes such as lentils, beans and chickpeas, nuts, seeds and grains. BPA-free, additive free canned beans, lentils and chickpeas are great or you can soak/ cook your own. Here is a recipe for soaking/cooking legumes.

Soy protein (if tolerated): fermented, non-GMO soy products including fermented tofu, tempeh, natto and miso in moderation are great sources of complex protein.

8. Snacks:

Always try to use vegetables and fruits, yogurt, smoothies, nuts, seeds first. If you buy pre-made products, pay attention to the ingredients and try to avoid added sugars, salt, refined oils and preservatives.

Here you can find the many names sugar could be called on labels.

9. Beverages: 

Vegetable and bone broths, teas, fresh fruit juices with pulp and homemade lemonades are all great options.

10. Herbs and spices: 

Fresh parsley, cilantro, rosemary, dill, basil are almost always available in the stores but dried versions are also excellent to use. Oregano, fennel, cumin, cardamom, cinnamon, turmeric, ginger, lemongrass, mint are excellent digestion aids.

11. Flavor boosters: 

To enhance the flavor of food, I always recommend to stock up on these pantry staples: garlic, dijon mustard, sauerkraut, kimchi, tomato paste, vinegars (apple cider vinegar, red wine vinegar, white wine vinegar, balsamic, vinegar, rice vinegar), toasted sesame oil, tahini, seaweed, maple syrup, honey.

Don’t forget to read the labels and choose the ones without additives and preservatives. 

Have a wonderful fall!

Love & melons,



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