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Fall Must-Have Ingredients

Tips & Tricks | November 03, 2017

Summer has come and gone, and so has our beloved summer produce. The leaves have changed, and so must our diets! It’s time to stock your refrigerator and pantry with some autumnal essentials, in order to bring the freshest, in-season flavors into your dishes. With these ingredients in your fridge, you can create some festive, delicious seasonal treats!


Blackberries are abundant during the fall months, and are a perfect addition to your daily fruit intake! Take them on the go for a healthy snack, or cut them up and throw them in a salad. If you have a bit of a sweet tooth, yet still want to be healthy, mix the berries in with some whipped cream or greek yogurt, and what you’ll get is a low calorie, yet robust ice cream replacement packed with antioxidants. Blackberries are such a versatile fall fruit!

Other fruits that are their juiciest, sweetest, and crunchiest during the fall are grapes and pears.  Grapefruits are also coming into season in just a couple weeks, and of course, we can’t forget about the autumn classic: apples. There are so many fruits to incorporate into your daily diet that will help you live healthier and happier, so don’t sleep on nature’s candy.


Herbs are not always as fresh during the fall and winter months, as some herbs require more sunlight than is available this time of year. Luckily, there are many herbs that do not require constant sun that you can grow indoors if you know how to keep them healthy. Growing herbs indoors for the winter months is ideal, as you have more control over growth conditions. You can often buy fresh herb sprouts or already grown plants that you can pot near a windowsill so that you can always keep these ingredients fresh at your disposal.

Some of the easiest herbs to grow are lemongrass, chives, mint, and parsley, as they do not require full sun. Basil, thyme and oregano do not thrive in the winter, yet you can still keep plants indoors and see yields if taken care of properly. Make sure to place them near a window, do not over-water, and clip the excess leaves and stems off to promote continual growth. Once you have grown some of your favorites, chop them up and throw them in a salad, pizza, pasta, or soup. What an easy way to keep things fresh!


Fall vegetables are important to incorporate into your diet. Don’t forget, you should be eating at least five servings of fruits and vegetables a day, with some scientists arguing you should be eating thirteen! Orange carrots are in-season year round, however, did you know there are carrots of many different colors? Purple, yellow, and white carrots are in-season during the fall, and have varying, yet vital nutrients, so add some to your diet! Feel free to munch on them as a snack, or use a vegetable spiralizer to add some color and flavor to a salad.

As we look forward into the late-fall, early-winter season, we can also start to pay more attention to produce like kale, collard greens, cabbage, beets, and swiss chard. If these do not sound appealing, be sure to wait until after the first frost to purchase them. The frost sweetens these veggies, turning their starches into sugars, and making them generally more pleasant to eat!

These are just a few of the many ingredients and produce items that are at their peak this fall. Don’t be afraid to try new things and to experiment with your cooking. Autumn is a great time to create wholesome, hearty, rustic dishes that are as colorful as they are healthy. Also, make sure to check out Eparé’s spice and herb products to help you create your finest dishes this fall, and feel free to check us out on Instagram for updates and ideas!

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