Embracing the craving for root veggies and warming foods.
As the days grow shorter and cooler, there’s something deeply comforting about turning inward in the fall. It’s the season of soft sweaters, simmering pots on the stove and cozy meals shared at home. And at the heart of it all? The humble root vegetable.
Beets, carrots, squash, parsnips, sweet potatoes and turnips might not be flashy, but these earthy treasures are rich in nutrients, hearty and naturally sweet—making them perfect for everything from soups and stews to roasted sides and nourishing bowls.
Why Root Veggies Matter in the Fall
Root vegetables grow underground, drawing nutrients from the soil and storing them through the season. That makes them rich in minerals like potassium and magnesium, and packed with fibre, complex carbs and antioxidants. They’re also easy to digest and naturally warming—exactly what the body craves in the colder months.
In traditional Chinese medicine and Ayurvedic practice, seasonal eating is all about aligning with the rhythms of nature. In the fall, the focus is on grounding and supporting the body’s immune and digestive systems. Root veggies check all the boxes here—they nourish deeply, support stable energy and help balance blood sugar.
Cooking to Feel Grounded
As much as fall is about embracing nutrient-rich foods, it’s also about slowing down and enjoying the ritual of cooking again. Summer often has us eating on the go or opting for quick salads and smoothies. But fall invites us back into the kitchen.
Roasting a tray of mixed root vegetables with garlic and herbs fills your home with the kind of warmth that no scented candle can match. Simmering a pot of soup or sauce on a Sunday afternoon becomes less of a chore and more of a comfort ritual. Even baking a simple squash loaf or carrot muffins can feel like an act of seasonal self-care.
Eating with the Season
Choosing what is in season doesn’t just taste better—it also connects us more deeply to where we live. In Canada, fall harvests are rich with root vegetables that store well into the winter, making them accessible, affordable and sustainable.
Eating this way supports your body’s natural rhythms. Cooler weather signals a need for denser foods that warm from the inside out. That’s why chilled salads start to lose their appeal and slow-cooked stews, roasted veggies and warming curries take their place.
It’s also a good time to focus on cooked over raw, warm over cold, and spiced over plain. Adding warming spices like ginger, cinnamon, turmeric or cumin boosts not only flavour but also digestion.
Root vegetables remind us that sometimes, the most nourishing things grow in the dark and take time. They’re exactly what we need to feel steady, well-fed and grounded. As the world speeds up again with back-to-school and busy routines, these foods offer an anchor.
There’s nothing quite like coming home to the smell of roasted squash or digging into a warm bowl of soup on a crisp fall evening. That’s the beauty of seasonal eating—it nourishes both body and soul.
Nutritional All-Stars
A quick guide to a few favourites and why they deserve a spot on your plate this fall.
- Beets
These vibrant beauties are full of betalains—powerful antioxidants that help support liver detox and fight inflammation. They’re also rich in folate, iron and nitrates, which can help improve circulation and lower blood pressure. Try roasting them with olive oil and rosemary or shredding them raw into a fall slaw with apple and lemon. - Carrots
Famous for their beta-carotene (a precursor to vitamin A), carrots support eye health, skin and immune function. Their natural sweetness intensifies when roasted, making them a favourite for soups, mash or simply tossed with maple syrup and a touch of cinnamon. - Parsnips
Often overlooked, parsnips offer a slightly sweet, nutty flavour and a good dose of vitamin C and folate. They pair beautifully with carrots and leeks in a puréed soup or can be roasted for a crispy, caramelized side dish. - Squash
Technically not a root vegetable, squash is a fall staple nonetheless. Varieties like butternut, acorn and kabocha are loaded with vitamins A and C, along with fibre and slow-digesting starches. They’re perfect for hearty stews, pasta sauces or simple roasted halves filled with grains and herbs. - Sweet Potatoes
These fibre-rich tubers are an excellent source of complex carbs and potassium. Their orange flesh signals a high dose of antioxidants—especially carotenoids. Bake them whole, slice them into fries or cube and roast them with cumin and smoked paprika for a spicy kick.
Warming Spices for Fall
Support digestion and add depth to your meals.
- Cinnamon: sweet, warming, anti-inflammatory
- Ginger: great for digestion and circulation
- Turmeric: antioxidant-rich and anti-inflammatory
- Cumin: adds warmth and supports gut health
- Nutmeg: lovely in squash or carrot soups
Try adding these spices to soups, curries or roasted veggies for a cozy kick.
