10 Fall Fruits and Vegetables You Need To Eat!

It’s Fall and that means fall fruits and veggies!

I am a huge advocate of eating locally grown produce, supporting my local farmer’s markets, and eating in season fruits and veggies whenever possible.

You probably know by now that I live in North Texas and I am so fortunate to have an amazing market down the road, and local produce in multiple seasons.

Here are 10 products, in season during the Fall, that will aid you on your weight loss journey.  Some are soup-week friendly, some are not, but all are tasty, nutritious, and perfect as the temperatures start to drop.

I know I have a international readers, too, so I wanted to include a few things that people outside the US have asked about, too.

I hope you find this list helpful, and if you find a new favorite food, let me know in the comments or on my Facebook page, where we are 5,000 Soupers strong and growing!!

10 Fall Foods To Try Now!

1.Pumpkin!  I wanted to cover this one first because I get a ton of questions about pumpkin!  It is easy to find in many countries and a hearty fruit.  Pumpkin is low in calories, high in fiber, and low in fat.  You CAN use this during the Cabbage Soup Diet in place on bananas on Day 4 or as a small serving of fruit on your fruit days.

Recipe Time! Pumpkin Oatmeal!


  • -2 cups quick or old fashioned oats
  • -3 cups fat free milk (or coconut or soy!)
  • -1/2 cup canned or fresh pumpkin
  • -1/4 tsp cinnamon
  • -1 tbsp raisins
  • -Sprinkle of brown sugar (or agave!)

Super Easy Prep:

Place oatmeal in a microwave-safe bowl, still in the milk and heat for 2 minutes (or prepare as directed on the stove top).  Add in your pumpkin, spices, and heat for an additional 40-60 seconds.  Remove from microwave, stir in the raisins, and enjoy!  How easy is that!

2.Garlic. This is a pretty basic one, and you probably have it in your fridge or powder in your cabinet.  Adding garlic to anything, either whole cloves in sauces, to sprinkled powder, will help you eat less and be satisfied because the smell triggers the ‘satisfaction’ part of the brain.  Even smelling it helps activate this chemical, leptin, and helps us eat a little less.  Remember, little steps count too!

3.Pears.  These are definitely Cabbage Soup Week friendly!  Add them in salads, slice them with cheese and crackers (on non-Soup weeks of course, and use whole grain crackers and real cheese, please, not processed yucky stuff), or just eat one by itself. They are sweet, crunchy, also high in fiber, and even a big, juicy pair contains less than 100 calories. Perfect!

4. Apples.  The old saying “An apple a day keeps the doctor away” is true!  Apples are low calorie, high fiber, and also crunchy which hits that cravings spot really well.  They help maintain a consistent blood sugar level, too.  When you’re not on the CSD and need a healthy night snack, have half an apple with a touch of all natural peanut butter for a sweet, crunchy, satisfying treat.

5. Rutabaga. Weird name, I know, but it’s a root vegetable full of fiber.  Roast alone or with other veggies and you’ll feel so full and satisfied.  (You CAN bake it into a pie, but you can Google that yourself!)

6. Bok Choy. This is a tall member of the Cabbage family, and for many of my international readers, it is easier to find than other types of Cabbages, so, eat it up!  It is super low cal, high fiber, loads of calcium, Vitamin A, potassium, and goes perfectly in your Cabbage Soup, as a veggie during the week, and in salads of all types.  If you’ve never tried this leafy green, go get some ASAP!

7. Gourds. This is another internationally popular food that those of us in the US really need to eat more of, right now! A pumpkin is a gourd, and squash is a gourd, too.  On the Cabbage Soup Diet, gourds are great by themselves, but off the diet, you can bread them, stuff them with veggies, or grill them. So many possibilities!

8. Cranberries. Choose them whole and fresh over canned and sugared!  Cranberries help the immune system, heart, and promote urinary tract health as well.  Use them in baked goods (sparingly!), or add them to salads.  Freeze them, too!

9. Chestnuts. These are tougher to find outside the US, and I recently read a story in the news that Chestnut trees are disappearing world-wide.  However, if you find them, chestnuts are great for roasting, full of flavor, and contain less fat than other nuts with similar other nutritional content.  They are another high fiber food, too.  You can find them year round, but there’s something about that holiday song “Chestnuts roasting on an open fire…” that makes them seem holiday-like, to me anyway!

10. Dates!  If you’ve been reading my blog posts, you know I have a sweet-tooth, so I saved my favorite for last.  If you need something that tastes rich, sweet, and chewy, try a date!  They have fiber, vitamin B, magnesium, and loads of other nutrients.  I eat them raw, right out of the container.  If you can’t find them locally, you can find them online and order some to freeze for later.

So there is a pretty good list to get you going for the Fall.  If you have any other fall favorites, or if you have recipes to use any of the items listed above, please post them here or on Facebook!


PS: If you are interested in amazing recipes using fresh, whole foods like these, you simply must check out the Beyond Diet, by Isabel De Los Rios.  I get so many ideas from her cookbooks, and you will, too!

  • Okidream

    I am on day two of the CSD and am dreading the bannas and milk on day 4. Can you suggest ways to incorporate the pumpkin into my diet. I’m not familiar with how to use pumpkin except for buying it in a can to make pie.

  • jen

    Can you have green beans and pole beans on this diet?

    • Only if you’re a vegetarian and have them on Days 5 and 6, otherwise, no.

  • Kevin

    Can you eat dates on the cabbage soup diet? You didnt specify on a few of the 10 fruit recommendations you made. I have some dates and am tempted but want to do my diet to the exact recommendations. Thank you!

    • Susan

      Dates are a high calorie food; the website CalorieLab says that just one date, an 8.3-gram serving size, contains 23 calories. However, these are nutritious calories, and dates are still a healthy food. A date also contains about 5.3 grams of sugar. The American Diabetes Association says that dates should be eaten in moderation. Because of their high sugar content, dates have a medium glycemic index value, which means that they will raise blood sugar faster than other fruits.