Eating fruit and vegetables that are in season can help to cut down on your food costs. Seasonal produce is often cheaper to grow and transport and their abundance can mean that costs come down. Plus seasonal foods are fresher, are likely to taste better and are packed with nutrients. 

By picking seasonal foods, you will not only pay less but also support local farmers and reduce the environmental impact of transporting out-of-season goods. Here’s a guide to what’s in season this autumn and how you can save on food costs. 

What to eat this autumn

Potatoes 

A staple in Northern Ireland, potatoes are cheapest in Autumn. Because they’re grown locally, they’re more affordable than imports, and you can find good deals in supermarkets and farmers' markets. 

Tips: 

• stock up on potatoes and store them in a cool, dark place away from onions
• remove any plastic packaging and remove potatoes that are damaged or going off
• for best storage, keep them in a cloth bag or reusable vegetable sack to help them last longer

Carrots, parsnips and turnips 

These root vegetables are at their best in autumn. They’re locally grown, fresher, and sold at reasonable prices. 

Tips: 

• buy them in bulk and use them in roasted dishes, soups, or salads throughout the week
• if you can’t use them immediately, cut them into chunks and freeze for a later date

Cabbage and kale 

These greens thrive in the cool autumn weather, making them more affordable and widely available. Kale has earned superfood status for its rich nutrient profile, packed with vitamins A, C, K, antioxidants, fiber, and minerals like calcium and iron. It supports immunity, digestion, and heart health, making it a valuable addition to your diet.

Tips:

• store them properly and they will last a long time
• kale can be used in salads, smoothies, soups or roasted or air fired for a nutritious snack

Pumpkins and squash 

Autumn is the peak time for pumpkins and squash. These large, locally grown vegetables are cheap and versatile. It is estimated that of the 39.9 million pumpkins bought last year in the UK, 22.2 million went to waste. Rather than just throw out your Halloween pumpkins, why not use the flesh and seeds to make a nutritious snack or meal.

Tips: 

• roast the seeds for a healthy snack 
• use the squash flesh in soups, stews, salads and sweet or savory pies

Apples and pears 

These fruits are at their cheapest in autumn, especially local varieties. 

Tips: 

• buy in bulk and make crumbles, apple sauce, chutneys, or stew them to add to yoghurt for a healthy breakfast or dessert
• extend the shelf life of your apples by storing them in the fridge
• wait until pears are ripened enough to your liking and then store in the fridge to keep them that way for three to five days