myFM: Seasonal Foods and What To Do With Them

by Lianne Phillipson September 27, 2023

myFM: Seasonal Foods and What To Do With Them

As the final whispers of summer bid us adieu, we find ourselves stepping into the vibrant and crisp atmosphere of fall. The season's harvest invites us to explore an assortment of root vegetables such as sweet potatoes, carrots, Jerusalem artichokes, and even fresh ginger, especially if you frequent farmers' markets as I do.

Beyond the roots, the fall bounty includes brussels sprouts, broccoli, and a variety of cabbages— savoy, round, and purple — signaling that it’s the perfect time to prepare some homemade sauerkraut. We also welcome the season of pumpkins, an array of squash including spaghetti, butternut, acorn, and my personal favorite, honeynut. Fresh peas, a delightful snack or salad addition, and eggplants, essential for a hearty babaganoush, continue to grace our tables.

Apples are rolling in, ready to be transformed into crumbles, pies, or smoothies. Berries, especially wild blueberries, known for their potent antioxidant properties, continue to be available, alongside the ever-sweet raspberries that pair perfectly with a piece of dark chocolate to conclude a meal.

As we transition into fall, our bodies crave the comfort and warmth of roasted vegetables and wilted greens. Fresh ginger comes to the rescue, making a soothing warm drink with cinnamon, lemon, and honey, perfect for the cooler evenings.

Sprout Right's Apple Crumble Recipe

Egg-free ~ Gluten-free ~ Vegetarian ~ Wheat-free

Serves: 6 to 8

Inspired by my mom’s recipe, this healthier take on the classic apple crumble remains utterly delicious. It serves as an excellent meal when paired with Greek yogurt, a snack, or a delectable dessert.

Fruit Filling:

  • 3 cups (750 mL) sliced fresh fruit (apples, peaches, pears, or a combination)
  • 1 cup (250 mL) fresh or frozen wild blueberries or other berries
  • ¼ cup (60 mL) pure fruit juice, such as apple juice
  • 1 teaspoon (5 mL) ground cinnamon

Crumble Topping:

  • 1½ cups (375 mL) old-fashioned rolled oats
  • ¼ cup (60 mL) pure maple syrup
  • ¼ cup (60 mL) sunflower seeds, chopped
  • ¼ cup (60 mL) walnuts, chopped (optional)
  • ¼ cup (60 mL) unsalted butter or virgin coconut oil
  • 1 teaspoon (5 mL) ground cinnamon


  1. Preheat the oven to 350ºF (180ºC).
  2. In a medium bowl, toss the sliced fruit, blueberries, fruit juice, and cinnamon together.
  3. In a separate bowl, mix the oats, maple syrup, sunflower seeds, walnuts (if using), butter, and cinnamon. Combine by squeezing the ingredients between your fingers to form a soft, coarse crumble.
  4. Transfer the fruit mixture and its liquid into a 9-inch (23 cm) pie plate, and evenly sprinkle the crumble mixture on top. Bake for 35 to 45 minutes, or until the fruit is tender, the filling bubbles and thickens, and the topping turns golden brown. Let it cool slightly before serving.
  5. Store in an airtight container in the fridge for up to 3 days, or freeze before or after cooking for up to 1 month.

Nutritional Information: Rich in vitamin C, fibre, antioxidants, essential fatty acids, trace minerals, and complex carbohydrates, this crumble is not just a treat to the palate but also a boon to your health.

Recipe from "Sprout Right Family Food" by Lianne Phillipson, published by Penguin Random House.

Savor the seasonal flavors, experiment with the produce available, and let each meal be a celebration of fall’s culinary treasures.

Listen to segment below!

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