Fall Favorites & Menu Highlights

Nature's vibrant colors and flavors are on display as the days get shorter and the air becomes crisper. The fall is a time of abundant produce. Markets are filled with an abundance of fruits and veggies, each one with their own unique taste and charm. Fall produce is a culinary experience like no other. From the earthy sweetness and tartness of pumpkins, to the earthy sweetness and sweet taste of cranberries.

Whether it's the local produce section in your supermarket, a CSA or u-pick program, or a farmer's market near you for a weekly shopping trip, the options are plentiful at this time of year

Learn about the benefits to eating according to the seasons by reading this article

Fall Favorites

We have chosen to include some of our favorites in our Fall menu, and we've included:

Butternut Squash

Butternut Squash is an excellent source of vitamin A. Vitamin A is important for the immune system and vision.

This product contains dietary fiber to promote digestive health, vitamins C and E as well as minerals such as potassium and magnesium.

When buying butternut squash, look for a matte-smooth skin with a weighty feel. Avoid squash with soft spots, bruises or cuts.

Storing: Store the whole butternut squash for a few weeks in a dark, cool place. Once the butternut squash is cut, store any unused portions in an airtight container.

Preparation: Roast butternut with olive oil, seasonings and spices for a delicious soup or side dish. You can puree it to make creamy sauces.

We have chosen to highlight butternut in dishes like Grilled chicken with Butternut Squash, Sauteed Arugula and Onions and our Vegan Butternut Squash Risotto

Brussels Sprouts

Brussels sprouts contain vitamin K which is essential for bone and blood clotting. Also, they contain folate, vitamin C and vitamin A.

Buy Brussels sprouts which are compact, bright-green, and firm. The smaller sprouts are usually sweeter and softer.

Storing: Store Brussels sprouts for up to one week in a plastic bag in the crisper drawer of your refrigerator.

Preparation: Sauté or roast Brussels sprouts in olive oil with garlic and seasonings of your choice for a delicious side dish. You can also shred them and use in salads.

We used these delicious vegetables to create our new fall menu, including our Harvest Chicken Scramble as well as our Roasted Chicken and Lemony Herb Caper Sauce with Brussels Sprouts

Cranberries

Antioxidants - Cranberries contain antioxidants that may help protect against chronic disease.

They are a great source of vitamin C, which is important for immunity support. They are also a great source of fiber.

Buying: Cranberries should be plump and firm with a deep, rich red color. Avoid soft or shriveled berries.

Store fresh cranberries for up to 2 months in the original packaging, or in an airtight container. You can freeze them for longer storage.

Preparation: Cranberries can be used to make sauces, relishes and baked goods. Their tartness provides a refreshing contrast in many dishes.

Try our cranberry and pumpkin sauce with our Braised Beef and Cranberry Sauce

Sweet Potatoes

Sweet potatoes are an essential part of the Paleo diet. They contain beta-carotene which is converted to vitamin A, which promotes eye and skin health. Sweet potatoes contain fiber, vitamin C, and several B vitamins.

When buying sweet potatoes, look for ones with a smooth and unblemished surface. Pick ones that are firm and without soft spots.

Storingspan size="font weight: 400 ;">: Store sweet potatoes for up to one month in a dark, cool place. Refrigerated sweet potatoes can change their texture and taste.

Sweet potatoes are great for soups, casseroles, and roasting. Sweet potatoes are packed with nutrients, and they have a natural sweetness.

Why don't you order them as the Maple Rosemary Pork Tenderloin, with Sweet Potatoes, Onions and Hot Honey Sweet Potatoes or Chicken Thighs in Honey Sweet Potatoes with Sauteed Spinach?

Kale

Kale contains a lot of vitamins A, C and K that support skin health and bone density. It is rich in minerals such as calcium, potassium and iron, and antioxidants which may have anti-inflammatory effects.

Buy kale that has vibrant, deep-green leaves. Avoid wilted, yellowed or wilted leaves.

Storage: Kale can be stored in the fridge in a plastic zip-top bag. Remove excess air in order to avoid wilting. It will stay fresh for a few weeks.

Kale can be used in salads, sautes and even baked kale chips. Before using, remove the stems from the kale and tear or chop the leaves.

Why don't you try our Herb Chicken meal with salt and vinegar roasted potatoes and kale?

Acorn Squash

Vitamin A is essential for healthy vision and immunity. Also, it contains vitamin C and B6, potassium as well as vitamins C.

Buying Select acorn squash with a dark, green skin that is unblemished.

Storage: Store the acorn squash for up to one month in a cool and dry place. Once the squash is cut, store any unused portions in the refrigerator.

Preparation: Acorn squashes can be roasted or stuffed. They can also be pureed and added to soups. Its mildly-sweet flavor goes well with many fillings and seasonings.

This meal combines acorn squash with kale and is braised in balsamic vinegar.

Figures

They are rich in dietary fibre, which aids digestion and promotes satiety. They are rich in minerals such as potassium, calcium and magnesium, along with many antioxidants.

When buying: Choose figs with a plump texture, a slight softness, and no bruises or mold.

Storage: Fresh figs can be stored in the fridge for up to one week. You can also dry them or preserve them for longer storage.

Preparation: Figs can be used in many different ways. You can eat them raw, add them to desserts or salads to sweeten them up.

Our Paprika Rubbed Turkey With Figs, Onions and Roasted Sweet Potatoes highlights figs with other fall favorites.

Cauliflower

Cauliflower, like broccoli, is a favorite of those who follow a real-food diet. Vitamin C is essential for skin and immune health. Cauliflower contains antioxidants and dietary fiber that support digestive health.

Buy cauliflower heads that have tightly packed florets, and are bright white in color. Avoid those with brown marks.

Storage: Keep cauliflower in a bag of plastic in the fridge for up to one week. Keep the cauliflower dry to avoid moisture issues.

Preparing You can roast, mash, or use cauliflower as a low carb alternative to dishes such as cauliflower rice and cauliflower pizza crust.

We made cauliflower rice to go with our Creamy Red Curry Pork meatballs with Cauliflower Rice and a mash to go with our Tarragon Braised chicken with Cauliflower Mash, Cornichon "Caviar", and

The menu is updated weekly, and this meal as well as many others will be available all season long. You can browse our menus here >>>>>> and order this week's selections.

Our produce map can help you keep track of the seasonal and local products available in your area.

The fall's abundant produce will not only bring color and texture to your meal, but also a variety of flavors. Remember to choose the best quality and freshest produce when shopping for autumn produce. Store them correctly to extend their shelf life. You can transform these seasonal treasures into delicious dishes that celebrate autumn flavors with a little creativity.

To get more ideas on how to make your favorite fall dishes, grab a copy Chef Pete's Paleo By Season.

Click here to order a copy >>>>>

Enjoy the fall colors, tastes, and textures. This season is full of incredible options. Enjoy cooking with the best fall produce and enjoying it!

Frequently Asked Questions

Is the paleo diet the best for anti-inflammatory purposes?

Contemplating the age-old question, is paleo the best anti-inflammatory diet? Recent research and diet studies have shown that paleo is indeed the best anti-inflammatory diet. You can boost your overall health by eating whole foods, unprocessed and free of common allergens.

Paleo diets include a lot of fresh, wild fish, grass-fed proteins and organic vegetables and fruits. They also contain nuts and seeds, which provide vital vitamins, minerals, fiber, healthy fats, Omega 3 fats, and other important nutrients. This diet helps reduce inflammation in the body by decreasing levels of C-reactive proteins, which are pro-inflammatory markers associated with certain chronic diseases.

Additionally, many inflammatory foods like gluten in wheat products and processed meats have largely been eliminated from Paleo diets, making them extremely effective at reducing systemic inflammation. Paleo has been reported to have a positive effect on skin clarity.

Incorporating frequent light exercise into a paleo protocol can further enhance an individual's ability to manage inflammation. It is important to keep your body moving without causing inflammation. Exercise includes not only gym or workout sessions but also leisurely activities such as walking or yoga that keep one moving yet with little stress on the body.

You can find relief by starting a paleo diet, regardless of whether you are looking for healthy alternatives to processed food or are suffering from chronic pain. Combined with exercise, it can be a powerful way to fight existing inflammatory problems while keeping up with healthy habits for long-term success!

Who shouldn't try the Paleo Diet

Paleo Diet should not be considered for anyone looking to get a quick fix. This eating plan doesn't require drastic lifestyle changes or quick fixes. It might take months for those focused on weight loss to see results finally.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic foods can overwhelm people who are sensitive or need to consume high amounts of protein.

People who switch between diets frequently won't be able to benefit. The idea is to keep to the same routine even if it means changing some ingredients. A commitment level is vital when you commit to the Paleo Diet. So, those who frequently jump between diets should look elsewhere.

Finally, those who don't have access to natural foods or time to prepare meals daily may miss out on reaping the rewards of this lifestyle as convenience foods are typically not part of this eating plan.

What snacks can you eat on a Paleo diet?

Your body's health and vitality can be maintained by eating the right foods. There are many diets out there, but the Paleo diet is the most popular. Eating like a caveman sure packs a punch - if you approach it by eliminating processed food and increasing natural, whole foods, you'll be rewarded with an abundance of health benefits for your body.

What snacks are Paleo-friendly? You want to eat light snacks that are satisfying and not heavy in calories, so you can increase your energy levels between meals. You can find something you are looking for: frozen blueberries or fresh fruit, beef jerky, roasted almonds, dark chocolate (cocoa paste can also be great as a snack when combined with coconut oil); avocado smoothie or guacamole; pumpkin seeds or sunflower seed; coconut chips; flax crackers; coconut butter; almond butter; and apple and almond butter.

There are almost endless options! You have a variety of options for snacks. The best part is? These snacks provide essential nutrients like protein and potassium while satisfying your cravings and staying true to the Paleo diet principles. Grab your favorite snacks-time companions to start living the good Life!

Paleo is there any way to eat cheese?

Cheese temptations can sometimes be too tempting to resist if you aren't paying attention. Is Paleo okay to eat cheese? Here's what you need to know - while there is no hard-and-fast rule, traditionally, cheese was not part of the Paleolithic diet due to its dairy content.

You can still eat moderate amounts of good-quality cheese if you don't want to avoid dairy. It all depends on your specific dietary needs and goals and how you react to certain food items.

Some people are extremely lactose intolerant, and they should avoid dairy products. Some people can tolerate moderate amounts goat and sheep's dairy byproducts.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. It's possible to have some cheesey goodness in your diet while still following a vegan lifestyle.

What food group should you avoid on a Paleo diet

There are many health benefits to avoiding grains, legumes and dairy. Paleo has recently become very popular.

However, many people don’t know that this diet has certain food groups they should avoid. Namely, any foods containing grains, legumes, dairy, or processed ingredients should be removed from your plate.

This means you will be saying goodbye to bread, pastas, pizzas, chips, crackers, and baked goods, such as cakes and cookies. Additionally, you will want to reduce your consumption of traditional dairy products such as cheese and milk.

You should also eliminate all processed foods like canned soups and frozen meals from your daily diet. Your body will not thrive if it isn't exposed to empty calories, refined carbs, and unhealthy fats.

So if you're looking for a way to get back on track with your nutrition and health goals while still being able to enjoy delicious meals - give the Paleo diet a try! It will be a rewarding experience.

Statistics

• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)

External Links

[TAG144]

• Paleolithic nutritional support for metabolic syndrome: systematic reviews and meta-analysis. The American Journal of Clinical Nutrition


• The evidence for the Paleo diet remains insufficient

[TAG147]

• Scoping review of Paleolithic dietary patterns: a definition proposal - PubMed


• Coffee consumption, health benefits and side effects: a narrative review and update for dietitians and nutritionists - PubMed

[TAG150]

• PubMed: Regular consumption of a high-phytate Diet reduces the inhibitory effects of Phytate upon Nonheme iron absorption in women with low iron stores.


• PubMed

[TAG153]

• Whole Grains Chan School of Public Health


• Paleo Diet Chan School of Public Health

How To

What are the best foods for a paleo diet to eat?

Since time began, foraging for food has been part of human history. Unprocessed, raw ingredients and unprocessed meals have been shown to be good for our physical and psychological well-being. The paleo diet is gaining popularity.

Paleo is all about making the right food decisions. Unfortunately, there are many choices. Find healthy recipes that will satisfy your hunger and provide you with energy.

Nuts contain protein, healthy oils, and minerals like iron. This makes them great for snacking or adding to recipes such as power bowls or salads. The same goes for seeds such as chia, sesame, or hemp, which also act as powerful sources of vitamins and minerals, particularly omega 3s.

Organic meat has always been widely accepted on paleo diets due to its rich content of B vitamins required for general health and energy metabolism. Consuming wild seafood is also a great option, since it provides more sustainable nutrients that average farm-raised species.

There are no limits when it comes to fruits and vegetables! Vegetables such as broccoli, spinach, and dark green leafy greens are high in nutrients. Additionally, oranges as well as blueberries, blueberries, and grapes are high in antioxidants which help to offset harmful toxins.

Fermented foods such as sauerkraut, kimchi, and kefir are also encouraged on the paleo diet. These foods are rich probiotics that balance the gut microbiome. They aid in digestion and promote a healthy immune response.

It is important to remember that sugar is not permitted on the paleo diet. However, honey and maple syrup can be used in moderation.

Resources:

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[TAG256] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG257] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG258] This healthy Charoset recipe is one of my favorite foods to make for Passover. Best Charoset Recipe During the Seder, this sweet, fruity dish holds a special,

[TAG259] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG260] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG261] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG262] Wondering how to roast pecans in the oven? I’m here to help! I started out roasting pecans for Mr. Pantry –he has long adored this salty snack. When they were

[TAG263] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG265] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG266] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG267] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG268] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG269] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG270] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG271] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG272] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG273] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG274] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG275] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG276] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for easy recipes for your smoker or grill? These delicious smoker recipes for fish, chicken,

[TAG278] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG279] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG280] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG281] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG282] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

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With the new year finally hear, I know I’m ready for a reset it many areas of my life – including cleaning up my eating! Whether you’re feeling sluggish after

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These easy greek meatballs are perfectly flavorful and delicious dipped in a dairy-free paleo Tzatziki sauce!   Great as an appetizer or as part of a meal over

[TAG292] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG293] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG294] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG295] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG296] Has nutrition ever felt overwhelming to you? Have you wanted to lose weight or gain muscle, but don’t really know where to start? Or have you simply felt like

[TAG297] My Dairy Free Chocolate Christmas Bark makes a fabulous last minute holiday gift, but it’s so delectable and easy to make that we enjoy it all year long.

[TAG298] Refreshingly hydrating and good for every season, my Healthy Easy Recipe for Kombucha Mocktails will brighten up your celebrations in a fun, fresh way. Healthy

[TAG299] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG300] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG301] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG302] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work

[TAG303] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..