At Sweet Pea, we know that no matter how expertly crafted, a dish is only as good as its ingredients. That’s why we always start with fresh, high-quality produce to bring out the best in every meal.

This top 5 list highlights some of the fall ingredients we love working with—and how we’ve incorporated them into our menu.

1. Mushrooms

Mushrooms are a year-round favorite, but several varieties really shine in the fall. We use mushrooms in several of our dishes for their earthy flavor and health benefits. They’re a natural source of Vitamin D and antioxidants, which can help support your immune system as the weather cools down. Plus, mushrooms add that perfect umami punch to any meal.

• How to Cook: Sauté them in olive oil, roast with herbs, or toss into soups and sauces.
• Sweet Pea Menu Example: Try our Mushroom Marsala or the Mushroom Black Bean Burger for a filling, nutritious meal.
• Supplier Spotlight: We source our mushrooms from The Fun Guys Inc., a local supplier you can find at the Rochester Public Market and Brighton Market.

2. Sweet Potatoes

Sweet potatoes are a versatile and nutrient-rich ingredient we love using during the fall. They’re high in beta-carotene, which supports eye health, and they’re a great source of fiber and potassium. Their natural sweetness makes them work well in both savory and sweet dishes.

• How to Cook: Roast until crispy, mash for a creamy side, or add to soups and stews for a hearty meal.
• Sweet Pea Menu Example: Our Spicy Queso Mac and "Cheese" features roasted sweet potatoes, adding a satisfying touch to the dish. You can also try our Sweet Potato Hummus, a delicious, nutrient-packed dip perfect for snacking or adding to meals.

3. Pears

Pears might not be the first fruit that comes to mind when you think of fall, but they’re in season and packed with fiber and Vitamin C. They add a natural sweetness to dishes and are perfect in both savory and sweet applications.

• How to Cook: Add them to salads, bake them into desserts, or use as a topping for breakfast dishes.
• Sweet Pea Menu Example: Our Pear Ginger Oats are a great way to start the day, featuring juicy pears and a hint of spice.

4. Beets

Beets are a nutrient powerhouse, loaded with nitrates that can help lower blood pressure. Their earthy, slightly sweet flavor makes them a versatile addition to many dishes, whether roasted, raw, or even blended into smoothies.

• How to Cook: Roast for caramelization, slice raw into salads, or blend into smoothies.
• Sweet Pea Menu Example: We use beets in our Beet Tabbouleh, which is featured in our Mediterranean Tofu Bowl.

5. Cauliflower

Cauliflower is part of the cruciferous vegetable family, known for its powerful health benefits. Cruciferous vegetables are high in fiber, Vitamin C, and compounds that may help reduce inflammation and lower the risk of certain cancers. Cauliflower is also incredibly versatile and can be transformed into almost anything.

• How to Cook: Roast, grill, or mash it as a healthy alternative to starchier sides.
• Sweet Pea Menu Example: Check out our Tofu Saag Paneer, where cauliflower stars in a rich, comforting dish.

Embrace the Flavors of Fall with Sweet Pea

At Sweet Pea, we love celebrating the best of each season through our menu. These fall favorites are just a few examples of how we incorporate fresh, local produce to create meals that are as nutritious as they are delicious. We’re proud to work with amazing local suppliers like The Fun Guys Inc. for our mushrooms and Full Moon Farms, where we get much of our fresh produce. Whether you’re digging into our Mushroom Marsala or starting your day with Pear Ginger Oats, our seasonal ingredients ensure you get the best flavors fall has to offer.