Nutritious autumn fruits and vegetables

Autumn always feels like a magical time of year for me and my family. It’s like the crisp, cool air brings a new energy to our household. There’s more than just fashionable scarves and funky boots to get excited about. It’s the season for apple picking and hay rides to the pumpkin patch. It’s time to get hyped for allergy-friendly Halloween and thanksgiving gatherings. Garnish your table with these nutritious fall fruits and vegetables.


An apple a day actually can keep the doctor away! Apples are an excellent source of dietary fiber and contain vitamin C which helps support our immune system, as well as B complex vitamins which keep our red blood cells and nervous system in good health. They are also a source of calcium, potassium and phosphorus. Apple peels contain phytochemicals, or phytonutrients, that anti-aging and known to promote health, boost the immune system and prevent cancer and heart disease.

Keep the doctor away with these allergy-friendly apple treats:


Also called courgette, these summer squash are often mistaken as veggies, but are actually the fruit of a zucchini flower. Zucchini has thin, edible skin and soft seeds and can be eaten raw or cooked. It’s made of 95% water and a source of protein and dietary fiber. It’s also an excellent source of vitamin C which supports your immune system and vitamin A which aids in development and helps keep eyes and skin healthy.

Treat your body well and have a delicious snack with these allergy-friendly zucchini goodies:



Jack-o-lanterns are perfect Halloween ornaments, but pumpkins are so much more than a just a pretty (or scary) face. Sometimes referred to as winter squash, pumpkins are extremely rich in vitamin A which supports healthy eyes and skin, and vitamin C which boosts your immune system. They are also an excellent source of dietary fiber, potassium, iron and zinc.

Pick a treat instead of a trick this Halloween with these allergy-friendly pumpkin recipes: