by Caitlin H,
October 30, 2023
People embrace October for a variety of reasons – the cooler temperatures, the stunning gold, brown and red fall colors, the comfort of returning to a settled life after the hustle and bustle of summer, and of course, the seasonal produce!
Autumn is peak season for fruits and vegetables of all kinds – offering plenty of opportunities to enjoy their crunchy goodness eaten raw or as the star of a healthy and delicious recipe.
Below, we’re focusing on five October seasonal fruits and five seasonal vegetables, along with some delicious recipes to pair them with. enjoy!
autumn fruits
We start our list with the most obvious fall produce, the infamous pumpkin, followed by pumpkin spice. It’s infamous for good reason: Johns Hopkins University researchers found that the strong smell of pumpkin spice triggers nostalgia and pleasant, comforting memories. But pumpkin isn’t just the seasonal star of coffee shop lattes and chain restaurant pies. Pumpkin is also rich in vitamin A, which is rich in vitamins that can enhance immunity, protect eyesight, and reduce the risk of chronic diseases. Whatever you like, it’s worth adding as a fall dietary staple.
Whole Wheat Pumpkin Spice Waffles
Pumpkin Overnight Oats
Healthy and Easy Pumpkin Soup
Ah, juicy, crisp, clean apples. What could be worse than this? Apples are good for heart and indoor health, are an excellent source of vitamin C and fiber, and may even help prevent cancer. There are more than 7,500 varieties of apples—yes, you read that right—offering you many ways to enjoy this delicious fall fruit. Plus, there’s something special about booking an apple orchard tour with the family and picking your own apples. Enjoy your day!
Cinnamon Apple Pork Chops
Healthy Apple Muffins
Spelled salad with apple, cheddar cheese and green onions
Cranberries may bring to mind the holidays, but you can actually enjoy them best in the fall. They have numerous health benefits, one of which is being helpful in treating urinary tract infections (UTIs). Cranberries may help prevent bacteria from sticking to the walls of the urinary tract, helping to treat and prevent infections. They also aid cardiovascular health and promote oral health. When you know how to prepare them correctly, they have a unique, rich flavor that enhances desserts, breakfasts, and side dishes.
Healthy Cranberry Coffee Cake
Cauliflower Cranberry Superfood Salad
Cranberry Orange Energy Bites
If you’re struggling with inflammation, you’ll want to add pears to your diet. They’re excellent at this; some reviews even find that they reduce the risk of diabetes and heart disease. Pears, like apples, come in many varieties (about 3,000), most of which have a soft, butter-like texture, even giving them the nickname “butter fruit.” Pears are also versatile in culinary applications, adding delicious flavor to savory dishes and desserts.
Grilled pears with bacon and blue cheese
Healthy Pear Oat Crumb Bars
Pear and Ham Pizza
You might be a little surprised to find a tropical fruit on this list, but believe it or not, star fruit production is highest in October and December, in addition to April through June. If you’ve never tried this bright yellow fruit, it has a unique waxy texture and comes in both sweet and sour varieties. It has anti-cancer and anti-inflammatory properties as well as immunity-boosting abilities, making it perfect for the colder seasons. Just make sure you know which one you’re buying or you might be surprised when you bite into it!
Star Fruit Salad
Star fruit slices
Low-Carb Grilled Salmon with Starfruit Salsa
autumn vegetables
Ah, beets. Many of our childhood experiences involved throwing cold canned beets away with chicken and rice—an unfortunate usage that puts many people off eating these truly delicious vegetables. In fact, beets are high in fiber, iron, vitamin C, potassium, and more, which help improve blood flow and enhance athletic performance. When prepared correctly, beets can be a delicious side dish that will make those childhood memories feel like a dream.
Honey roasted beets
Colorful Beet Salad with Carrots, Quinoa and Spinach
Dark Chocolate Beet Brownies
Love it or hate it, Brussels sprouts have made a comeback in the past decade, often appearing in the appetizer section of many upscale and trendy restaurants. There’s a good reason for this. In addition to potentially helping you prevent many types of cancer and other health problems (like high cholesterol and diabetes), Brussels sprouts also taste great when roasted or caramelized. You can find them almost anywhere and pair them with pork, chicken, or beef—or as a stand-alone dish.
Garlic Roasted Brussels Sprouts
Kung Pao Brussels Sprouts
Brussels Sprouts Carbonara
What to look for in October is a cabbage plant that is free of brown and wilted leaves. Like all vegetables, cabbage is packed with vitamins and nutrients that are particularly helpful in controlling inflammation, improving digestion, and helping with heart-related things like keeping blood pressure and cholesterol levels low. Cabbage is also a staple in any delicious salad, but it’s also a great ingredient to add to other dishes.
Napa Cabbage Wedges with Sesame Ranch
Healing Cabbage Soup
Walnut Apple Cranberry Sandwich with Sauerkraut
Cauliflower is a versatile, nutty vegetable that has become a staple in gluten-free, vegan and vegetarian diets thanks to its ability to replace things like pizza crust and potatoes. It has many health benefits, one of which is how helpful it is in preventing colon cancer and boosting immunity (hello, fiber!). Look for fresh ones with firm heads, no black spots, bright green leaves and thick stems.
Crispy Cauliflower Tacos
Cauliflower Gratin with Manchego Almond Sauce
Curried Cauliflower Soup
Most of us probably started hating broccoli as kids, but as we get older, we slowly but surely come to love its fresh flavor and crunchy texture. Broccoli helps keep blood sugar stable. Its antioxidants prevent eye cell damage. It reduces inflammation and may help prevent cancer and support heart health. Its nutritional value is amazing, and it enhances countless dishes, whether as a main course or a delicious side dish.
The best (roasted) broccoli of your life
Green Cauliflower Sauté
Broccoli and Potato Soup
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Author: Caitlin H
Food community manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about connecting with others online and maintaining a healthy, active lifestyle. She believes moderation is key and that people will have the greatest weight loss success if they practice common-sense healthy eating and fitness.