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What’s in season for October?

By
Amanda Keefer, Healthy Family Project

Happy October! The leaves are turning brown, Halloween decorations are popping up all over the neighborhood and a plethora of fresh fruits and veggies are in season at a grocery store new you!

Knowing what fresh produce items are in season when you head to the grocery store can not only save you money but also means that you’ll be enjoying fruits and veggies at their peak!

Healthy eating doesn’t have to be expensive. Planning meals around in-season fresh produce is one of the easiest ways to save on groceries. Click on each of the listed items for tips on how to pick, prepare and store these seasonal fruits and veggies, along with tasty recipe ideas.

whats in seasonApples

Apples are a fall staple. With so many varieties, this fruit can easily go sweet or savory and enjoyed as a snack, dessert, on a salad – the possibilities are endless! Check out these 40 Apple Recipes for Fall or this handy guide to apple varieties so you know which to use for snacking, cooking or baking.

Avocados

Avocado lovers can rejoice – this favorite food is available year-round! Whether you’re topping toast, swapping in for a healthier dessert (hello, Dark Chocolate Avocado Brownies!) or whipping up a bowl of guacamole, you can pick up avocados in stores all year.

Bananas

This favorite fruit is in season year-round making it easy to eat as a snack or add to smoothies, muffins, pancakes and turn into “nice” cream. Fun fact: the average American eats 28 pounds of bananas per year!

Beets

Beets get a bad rep due to their earthy taste, but roasting them brings out their natural sweetness and makes them perfect for adding to salads, blending into smoothies and more.

Bok Choy

Bok choy is a type of Chinese cabbage with a mild flavor that’s delicious both raw and cooked. While bok choy is usually available year-round, it’s at its peak in colder months. Try it in a stir-fry, salad, soup, or this homemade Instant Pot Chicken Ramen!

Broccoli

This veggie is full of vitamins and nutrients your body needs. Fresh broccoli is available year-round and can be added to almost any meal. Chop and add to a salad or turn into a broccoli slaw, steam or roast for an easy side dish, or toss into pasta salads, stir-fry, cornbread muffins and more.

Brussels Sprouts

Brussels sprouts have made a serious comeback the last few years. My favorite way to prepare them in by simply tossing in olive oil, salt and pepper and roasting them in the oven, which brings out their natural sweetness. If you weren’t a fan of “stinky” Brussels sprouts as a kid, try them this way!

Carrots

Carrots aren’t just for Bugs Bunny! This kid-favorite veggie can simply be served with a side of ranch for dipping, roasted (bringing out a natural sweetness), steamed, or shredded and added to muffins, soups, mac n cheese, meatballs and more.

Cauliflower

Talk about a comeback veggie! Cauliflower is taking the culinary world by storm and popping up in everything from pizza crust to fried rice. This versatile veggie can be used to make pesto, added to mashed potatoes for a lighter dish, turned into savory waffles or used to replace rice in classic casseroles.

Celery

This crunchy veggie is best known by kids as the base of Ants on a Log, but can also be used in many different ways to add flavor and texture to dishes. Chop and add to a potato salad, use as a base for soups, add crunch to salads and more.

Corn

October is the end of peak season for corn, so get it while you can! You can stock up and freeze for later or enjoy one last grilled corn on the cob before the season ends.

Cranberries

Cranberries are a holiday staple and ad brightness to any dish. Ripe cranberries should be slightly opaque with a scarlet or fire-engine red color. Look for firm cranberries that give slightly when squeezed. Reduce cranberries for a delicious topping for chicken or turkey, bake into this Apple & Cranberry Crisp or serve as a classic cranberry sauce.

Click here for more in season produce items!

This article is brought to you by Produce for Kids/Healthy Family Project.

 

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