October is the bridge between fall and winter, so depending on where you live, you are probably seeing both fresh tomatoes and pumpkins at the market right now.  The winter squash that you planted at the beginning of the summer is now finally ready to use and hearty greens, like kale, are hanging around.  Most root vegetables are still staying warm in the ground, but summer wild flowers are starting to dry out.  Below is a list of  fruits and vegetables that are in season this month.

Welcome to my October Produce Guide!  October usually brings cooler weather, changing leaves and winter squash.  Most everything in my garden is calming down now, with the exception of my cherry tomatoes.  Here in Santa Fe, NM we are likely to get our first frost of the season this month, which effectively ends garden season for me.  I’m usually ready to have a break from garden chores this time of year, but I’m really going to miss all of my flowers once the cold weather really hits.  This time of year, I’m craving cozy meals that include winter squash, roasted vegetables and fresh apples.  As luck would have it, all of those things are in season now!

P.S, keep in mind that different areas of the country have different growing seasons, so what is in season here may not be what is in season where you live.

Below I’ve highlighted a few of my favorite late summer/early fall produce and I’ve linked to a few recipes that will give you ideas of how to enjoy them!

OCTOBER PRODUCE GUIDE

 

APPLES

As the saying goes, “An apple a day keeps the doctor away” so you know that apples must have tons of healthy benefits to them!  Apples are a great source of vitamin C, fiber and antioxidants.  They can also help lower bad cholesterol, which is important for cardiovascular health.

Apples are great because they can be used in both sweet and savory recipes.  I love putting them into everything from baked oatmeal and muffins to salads and stuffing.  They add a nice refreshing sweetness and a crunchy texture, when served raw.

Caramelized Apple and Peanut Butter Baked Oatmeal Cups

Refreshing Kale Salad with Apples

Fennel and Apple Slaw

Easy Apple Crisp Breakfast Bowls

Easy Apple Pie Bites

 

BEETS

Beets are root vegetables that come in a couple of different colors.  Most people are familiar with red beets which have a very vibrant color, but there are also golden beets that are a little more mild in flavor.  You can eat the beet greens as well!

Beets are high in phytonutrients, which are nutrients found in certain foods that can help keep your body healthy and prevent disease.  They are also high in antioxidants, which have anti-inflammatory properties.  Excess inflammation inside the body can lead to auto-immune issues and other diseases.

Beets can be enjoyed both raw and cooked.  I like to add them raw to salads, like the one below.  Beets can also be pickled, steamed or roasted.  They have an earthy flavor that is slightly sweet.

Beet and Carrot Salad with Chickpeas

Goat Cheese Beet and Balsamic Puff Pastry Bites

Beet and Cherry Smoothie

Vegan Beet Burgers with Brown Rice

Roasted Beet Chickpea and Black Rice Bowls

Healthier Chocolate Cupcakes with Raspberry and Beets

 

BELL PEPPERS

Peppers are in the nightshade family and all types of peppers are in season now. Bell peppers are probably the kind that I cook with most often though.  Green and red bell peppers are commonly used in recipes like pizza and fajitas, but they also come in yellow, orange and purple colors.  Green bell peppers can be slightly bitter in flavor, but the rest of the colors are a little sweeter.

I use bell peppers in so many of my recipes!  I chop them up and throw them into soups, salads, scrambled eggs, wraps and so much more.  They are great raw with creamy ranch dip or hummus, or they can also be sautéed, roasted or cooked in soup.

Vegetarian Stuffed Peppers with Cauliflower Rice

Fajita Gnocchi Skillet with Avocado Salsa

Loaded Breakfast Stuffed Peppers

Vegetarian Fajita Rice Casserole

Vegetarian Cheesy Tortellini Casserole

 

BROCCOLI

Broccoli is a cruciferous vegetable that is in the mustard family, along with cabbage, Brussels sprouts and kale.  There are a few different varieties of broccoli, but Calabrese is the most common one in the United States and probably the one that most of us use.

Broccoli is a powerhouse vegetable that offers tons of health benefits.  Broccoli is packed with tons of antioxidants, which help reduce unwanted inflammation inside the body.  Broccoli also contains a large amount of both fiber and vitamin C.  One cup of broccoli has about as much vitamin C as an orange.

Broccoli can be enjoyed both raw and cooked.  I like chopping raw broccoli into bite sized pieces and adding it to salads.  If you prefer your broccoli cooked, you can steam it, roast it or stir fry it.

Chili Garlic Broccoli with Chickpeas

Tahini Roasted Broccoli

Crunchy Broccoli Salad with Maple Mustard Dressing

Veggie Packed Broccoli Cheddar Soup

Crunchy Baked Broccoli with Spicy Soy Sauce

Cheesy Broccoli Rice Casserole Bites

 

BRUSSELS SPROUTS

Brussels sprouts are like tiny little cabbages that grow together on a big stalk.  Brussels sprouts have always gotten a bad wrap for being steamed and stinky, but they can actually be super delicious when cooked well!

Brussels sprouts can be served both raw and cooked.  I like to thinly grate raw sprouts and add them to salads and slaws.  They are also great roasted or sautéed.  You can, of course, steam them but I would recommend not over steaming and seasoning with at least salt and pepper.

Roasted Brussels Sprout Bowls with Honey Mustard Dressing

Lemon Pepper Roasted Brussels Sprouts

Shaved Brussels Sprout Salad

Easy Roasted Vegetable Pasta with Parmesan

BBQ Roasted Brussels Sprouts

 

CARROTS

Carrots are springtime root vegetables that are pretty easy to grow.  Orange carrots are most comply seen and sold at the grocery store, but you can also grow rainbow colored carrots.  Carrots come in different sizes, some are short and fat, while others are long and thin.  Baby carrots, however, are not an actual carrot variety, instead they are made with a machine using regular sized carrots.

I love to snack on raw carrots or add them to salads and wrap.  Carrots can also be roasted, sautéed, cooked into soup or baked into cakes or muffins.  They are a very versatile vegetable that can be used in both sweet and savory recipes.  Carrots are probably most eaten raw, with ranch or hummus, in the US though!

Carrot and Chickpea Salad with Orange Maple Dressing

Roasted Carrot and Dill Hummus

Noodles with Cabbage and Carrots

Carrot Cake Muffins

Curried Sweet Potato Carrot and Red Lentil Soup

 

CAULIFLOWER

I use white cauliflower more than any other variety, but you can also find purple and yellow cauliflower.  The taste varies slightly but they can all be used interchangeably in your recipes.  I used to see cauliflower as the bland cousin of broccoli, but these days it is getting it’s time in the spotlight and I’ve really learned to embrace it in the kitchen!

Cauliflower can be cooked so many different ways these days.  It can be roasted, steamed, charred, pureed and even turned into rice (a veggie version anyhow ). My personal favorite way to cook cauliflower, and what is pictured below, is coating it with batter and a crispy coating, baking it in the oven until crispy and then tossing it in a flavorful sauce.

Crispy Teriyaki Cauliflower

Golden Roasted Cauliflower with Coconut Curry Tahini Dressing

Cauliflower Parmesan

Buffalo Cauliflower Tacos with Ranch Slaw

Vegetarian Cauliflower Fried Rice

 

 

GREEN BEANS

Green beans belong to the pea family, Fabaceae, and grow in over 500 different varieties.  As the name states, green beans are most commonly green in color, however you can find some that are yellow or purple!  Green beans are great mid-late summer crops that are usually either bushy or vine-like plants that like to grow up poles.  

I love the taste of raw green beans, but I usually eat them cooked.  Last year I grew them in the garden and enjoyed them fresh, but I also like to buy them frozen so I have them on hand all year long.  Canned green beans are also commonly sold in grocery stores, but I don’t find them to be as great of quality as the frozen ones.

The Best Easy Green Beans

Miso Sesame Green Beans

Three Bean Salad with Basil Vinaigrette

Vegan Green Bean Casserole

Egg Free Crispy Baked Green Bean Fries

 

KALE

Kale comes in a few different varieties including: curly, lacinato and purple.  Kale is a hearty green that can withstand colder temperatures.  Baby kale has also become quite popular these days and is still hearty, but a little more similar to baby spinach or lettuce.

Kale can be enjoyed both cooked and raw.  I love massaging raw kale and adding it to salads. It’s hearty and has some texture, while also being refreshing.  Kale wilts quickly, so it can easily be thrown into soups, stir fry and pastas.

The Best Kale Chips

Chopped Kale Power Salad with Lemon Tahini Dressing

Kale and White Bean Pasta with Parmesan

Garlicky Kale with White Beans and Lemon

Sunshine Kale Salad

 

RADISHES

Radishes are in the mustard family and come in a few different varieties.  Most people are probably used to seeing Red Radishes, which are commonly sold in grocery stores.  These radishes are usually eaten raw and have a spicy, crisp taste.

I usually just thinly slice radishes and throw them into salads, but you can also pickle them, grill them or even roast them in the oven.  Roasting them mellows the sharp flavor a bit and adds some sweetness.

Roasted Radishes with Garlic and Herbs

Veggie Sushi Bowls with Quick Pickled Radishes

Crunchy Ranch Salad with Crispy Quinoa

Loaded Black Bean Salad

Salt and Vinegar Potato Salad

Roasted Sweet Potato Black Bean Salad with Kale

 

SWEET POTATOES

Sweet potatoes come in a few different colors, including orange, red and purple.  They are root vegetables, meaning they grow under the soil and have greens that grow above.  The greens are edible, but the actual potato part is more commonly eaten.

My favorite way to cook sweet potatoes is to roast them.  I like to dice them into chunks or slice them into French fry shapes and then toss them with some spices.  You can also mash sweet potatoes or bake them like you would a regular potato and add your favorite toppings.

Roasted Sweet Potato Hummus Wraps with Honey Mustard

Sheet Pan Sweet Potato Fajitas with Black Beans

Roasted Sweet Potato Hash

Vegan Sloppy Joe Stuffed Sweet Potatoes

Sweet Potato Pie Bars

 

TOMATOES

Tomatoes are in the nightshade family and come in many different varieties.  They are considered a fruit, but they are often enjoyed like a vegetable.  If you are on a diet that requires avoiding nightshades, unfortunately all tomatoes need to be avoided.  Most varieties of tomatoes are sweet and juicy.  Tomatoes come in many sizes, ranging from small cherry tomatoes to extra large beefsteak tomatoes.

Tomatoes are one of my favorite ingredients and they can be used in so many different ways.  I love eating tomatoes raw, straight from the garden, or with salt and pepper.  Uncooked tomatoes can be added to salads, sandwiches and appetizer trays.  They can also be cooked and made into salsas, pasta sauces and ketchup.  The possibilities are really endless, and don’t forget about sun-dried tomatoes!

Guacamole Stuffed Tomatoes

Sun-Dried Tomato Pesto Pasta

Creamy Roasted Tomato Soup

Herby Parmesan Tomato Pasta Salad

Summer Squash and Tomato Pizza

Tomato Herb Butter Beans with Pesto Rice

 

ZUCCHINI

Zucchini is in the squash family and is usually a very prolific garden plant.  Most people are probably familiar with the regular, long green zucchini that they sell at most grocery stores.  That is the same zucchini that most people grown in their gardens.  There are other types of zucchini though, including one that is yellow.  Zucchini has a very mild flavor on it’s own and easily softens when cooking.

I prefer to use zucchinis that are on the smaller side.  Extra large zucchini often have large seeds and a spongy middle inside.  Both are fine to use though!  Zucchini can be enjoyed raw, but I most often see it sautéed, roasted or mixed into baked goods like zucchini bread.  To me, zucchini tastes best when it’s been cooked until it’s starting to caramelize and brown.  This cooking method brings out such amazing flavors and is great for adding to stir fry, pasta, salad, tacos and more!

The Best Roasted Zucchini

Blackened Zucchini Tacos

Creamy Curried Zucchini Soup

Corn and Zucchini Quesadillas

Zucchini Apple Carrot Muffins

 

WINTER SQUASH

When I say winter squash, I’m referring to varieties like butternut, acorn, spaghetti, delicata, red kuri and pumpkin.  They’re hearty squash that grow well in colder temperatures and usually have a long shelf life.  Some have thick skin that needs to be peeled off, like butternut squash, while others like delicata squash have skin that can easily be eaten.

Winter squash is best enjoyed cooked, in my opinion.  I like to roast it and add it to bowls or wraps.  Squash is also great in soups, stews and curries.  Spaghetti squash has great texture and can be used in place of pasta.

Roasted Delicata Squash Salad

Acorn Squash Breakfast Bowls

Easy Roasted Butternut Squash Soup

Spicy Peanut Spaghetti Squash Bowls

Butternut Squash Chili with Black Beans

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