October Seasonal Produce: Nourish Your Fall with These Fresh Picks

Happy October 1st! As the crisp air starts to settle in, it's time to embrace the bounty of seasonal fruits and vegetables that offer vibrant colors, flavors, and boosts of nutrients. Eating in-season not only supports local farmers but also ensures you're getting the freshest, most flavorful produce at its peak. But don't forget you can still reap nutritional benefits of frozen, canned, and dried options as well to still make each bite count! Here's a look at some seasonal stars this October and how they can enhance your meals and health. I've included some quick tips to get the creative juices flowing on ways to weave this seasons produce into your everyday meals.

Source: USDA Seasonal Produce Guide

Swiss Chard

Packed with vitamins A, C, and K, Swiss chard is a leafy green with a mild, slightly earthy flavor. It’s incredibly versatile — you can sauté it with garlic and olive oil, toss it into soups, or blend it into smoothies for an extra nutrient boost. Swiss chard is particularly beneficial for bone health, thanks to its high vitamin K content, and it also provides antioxidants that support overall wellness.

Quick tip: Try making a Swiss chard and white bean stew for a cozy fall dinner.

Apples

October is peak apple season, making them a must-have. Loaded with fiber and vitamin C, apples are perfect for boosting immune health and aiding digestion. Whether you're snacking on them raw, adding them to salads, or baking them into a warm dessert, apples are incredibly versatile.

Quick tip: Pair apple slices with almond butter for a balanced, satisfying, nutrient-rich snack.

Peas

While typically associated with spring, certain varieties of peas can still be harvested in fall. These little green gems are rich in protein (providing a little over 8 grams per cup!), fiber, and vitamin C. Peas are a great addition to salads, stir-fries, or even pureed into soups for a creamy texture.

Quick tip: Add peas to your favorite risotto for a pop of color and sweetness.

Parsnips

Often overlooked, parsnips are root vegetables with a slightly sweet, nutty flavor. They are a fantastic source of fiber, vitamin C, and folate, making them excellent for digestive health and supporting a strong immune system.

Quick tip: Roast parsnips with olive oil, salt, and rosemary for a delicious, caramelized side dish.

Pomegranates

Known for their jewel-like seeds, pomegranates are bursting with antioxidants, particularly vitamin C and polyphenols. These nutrients support heart health and reduce inflammation. Enjoy the sweet, tart flavor of pomegranate seeds in salads, yogurt, or as a topping for oatmeal.

Quick tip: Sprinkle pomegranate seeds over a spinach and goat cheese salad for a burst of flavor.

Pumpkin

October wouldn’t be complete without pumpkins. Beyond the seasonal obsession with pumpkin spice, real pumpkins are rich in fiber, vitamin A, and potassium. They support eye health, boost immunity, and help regulate blood pressure. You can use pumpkin in savory dishes like soups or roasted alongside other veggies, or indulge in pumpkin-based desserts.

Quick tip: Make a simple pumpkin soup by blending roasted pumpkin with broth, garlic, and a dash of cinnamon.

Beets

Beets are another vibrant root vegetable in season this month. They’re a powerhouse of nutrients, including folate, manganese, and nitrates that help improve blood flow and reduce blood pressure. Roast them for a natural sweetness or grate them raw into salads for a crunchy texture.

Quick tip: Try roasted beets with goat cheese and walnuts for a nutrient-packed side dish.

Brussels Sprouts

Often roasted or sautéed, Brussels sprouts are a fall favorite rich in fiber, vitamins C and K, and antioxidants. They support digestion and help reduce inflammation. For a tasty side dish, roast Brussels sprouts until crispy and toss with balsamic glaze.

Quick tip: Shred Brussels sprouts into a raw slaw with a lemon vinaigrette for a fresh take on this veggie.

Radishes

Radishes bring a peppery crunch to your fall meals. They're low in calories but packed with vitamin C and other antioxidants that boost immune function. Radishes are also beneficial for hydration due to their high water content. Slice them thinly to add a crunchy bite to salads or tacos.

Quick tip: Toss sliced radishes into a mixed green salad for a zesty flavor kick.

Winter Squash

From butternut to acorn, winter squash varieties are abundant in October. They're rich in fiber, vitamins A and C, and potassium, making them great for heart health and immunity. Winter squash can be roasted, pureed into soups, or stuffed for a hearty meal.

Quick tip: Roast winter squash with a sprinkle of cinnamon and nutmeg for a sweet, caramelized side dish.

October’s seasonal produce offers a delicious and nutritious way to nourish your body as the weather cools. From sweet apples to hearty winter squash, these fruits and veggies can enhance your fall meals while providing essential vitamins, minerals, and antioxidants. Be sure to take advantage of the bounty this season has to offer and enjoy the flavors of autumn!