Fall in love with these seasonal fruits and veggies that are perfectly ripe during the month of October. Though you can enjoy these on their own, keep your eye out for upcoming recipes incorporating you favorite fall flavors and these fresh produce items.
Did you know that Cauliflower is one of the healthiest plants in the world? To enjoy this ultra healthy food, eat it with veggie dip or puree it into soup.
Eggplants are a great source of fiber, vitamin C, and a variety of minerals. Though we normally see them in a beautiful plum color, they also come in white and pink varieties.
The pear is a west coast exclusive that is low in calorie and is full of vitamin C. Enjoy these in tarts and fresh off the tree all Fall long.
Produce doesn’t get much sweeter than this. Our seasonal produce picks below are oh-so flavorful and pack a nutritional punch to boot. Read on to find out why you’re going to want to include these fruits and vegetables in your next meal, snack, or bored doodle (yeah they’re that awesome!).
of the greenest and leafiest of the leafy greens, one leaf (it is a big leaf)
provides half your daily vitamin A, a quarter of your vitamin C, five times
your vitamin K, and is a good source of vitamin E, iron, magnesium, potassium,
and manganese. Swiss chard is so nutritious, we’re providing a dedicated social
media post this week to highlight how to use it. To get you by until then, try
replacing the greens in your next salad with Swiss chard. Just remove the
fibrous stem in the middle (save it to cook up later because it’s still very
nutritious) and wash, chop, and toss the remainder of the leaf as you would
yellow, orange, and red bell peppers…did you know they’re all from the same
plant? Yep, there is no red bell pepper plant or green bell pepper plant. Green
is just the unripe pepper and red is fully ripe, with yellow and orange at
intermediate stages. Since they’re not ripe, green peppers have an earthier and
slightly spicier flavor compared with red, orange, and yellow, which are
comparatively sweeter. Less time on the vine also means lower cost but also
fewer nutrients. Red peppers have eight times the vitamin A and twice the
vitamin C of green peppers. In fact, red peppers have as roughly the same
vitamin A content as a carrot and vitamin C as an orange.
Garlic has a more subtle approach to health than Swiss chard
or bell peppers (though its flavor is anything but). You won’t find a boast-worthy
amount of essential vitamins and minerals in garlic but you will find sulfur
(the reason for its pungent flavor and odor). While not essential nutrients,
the sulfur compounds in garlic (allicin being the most well-known) have been
associated with a host of benefits from cardiovascular health to improved
attractiveness (it’s true!). There are so many benefits from garlic we couldn’t
fit them all here so we’re dedicating an entire social post to this
vampire-killing vegetable later this week. Stay tuned!
to the sweeter fare. While transitioning from garlic to peaches may send your
mouth into a confused downward spiral, don’t pigeonhole this fruit. Peaches can
pair wonderfully with garlic as a savory chutney served over pork chops or even
marinated in a garlic marinade and grilled. Venture outside your cobbler and
pie comfort zone and experiment with this versatile fruit while it lasts. Why
eat peaches? Peaches contain a modest amount of vitamin A and C as well as
potassium but most importantly they’re a rich source of antioxidant flavonoid
which may help protect against cancer and cardiovascular disease as well as
support brain health. Plus, they’re soft, juicy, and delicious!
peaches, it’s the antioxidants that likely provide the most benefit, rather
than the vitamins and minerals. Apples are a good source of fiber and vitamin
C, but the health benefits of apples are attributed primarily to polyphenols. Benefits
of eating apples include a reduced risk of cancer (esophageal, lung, larynx,
and colorectal especially) as well as the cardio-protective and even cognitive
benefits (there’s promising evidence that apples might help reduce the risk of
neurodegenerative disorders like Alzheimer’s). Most of the polyphenols are in
the skin so include the skin and opt for the whole fruit (raw or cooked) rather
than juice (cloudy juice may still offer benefits, though less than the whole
July is the perfect season for backyard BBQs, pool parties and everything else fun in the sun. We have put together a basket full of perfect snacking and fresh fruits and veggies that will be ripe all month long.
Cherries are the superfood of summer. They contain vitamin c and a ton of fiber with no fat or cholesterol. Use them in your favorite cherry pie recipe or snack on them all by themselves.
Cucumbers contain nearly every vitamin you need on a daily basis. Because they are so vitamin rich, they are the perfect replacement for a caffeinated soda when you’re tired.
Corn is grown on every continent but one, Antarctica. It is an excellent source of vitamin C, magnesium, and vitamin B. Put corn right on the grill or add them into your favorite salsa.
Blackberries are an extremely versatile berry and contain high amounts of vitamin C and fiber. Add them to your perfect charcuterie or mash them into a jam.
½ small red onion,
cut into ¼-inch-thick slices (about 1 cup)
½ teaspoon plus 1/8
teaspoon kosher salt
1 pinch ground black
4 medium ripe
1 small jalapeño
pepper, stem end trimmed
3 tablespoons fresh
1 medium tomato,
diced (about 1 cup)
1 tablespoon chopped
fresh cilantro leaves
Preheat oven to
400°; spray rimmed baking pan with nonstick cooking spray. From 1 teaspoon oil,
coat garlic with oil and place on prepared baking pan; in small bowl, toss
onion with remainder of 1 teaspoon oil, 1/8 teaspoon salt and pepper. Spread
onion in single layer on prepared baking pan and roast 10 minutes; stir onions.
Cut each avocado
lengthwise in half around seed. Twist halves in opposite directions to
separate. Slip spoon under seed to remove and discard. With large spoon, remove
avocado flesh in whole pieces; cut each piece lengthwise in half and add to
baking pan, cut side up. Drizzle avocado and coat jalapeño pepper with
remaining 2 teaspoons oil; add jalapeño to baking pan. Roast 15 minutes longer,
turning jalapeño and rotating baking pan halfway through roasting.
Transfer avocado to
same bowl; add lime juice and remaining ½ teaspoon salt. When cool enough to
handle, squeeze garlic from skins into bowl. With fork, mash avocado until
mixture is slightly chunky. Dice onion and finely chop jalapeño; fold tomato,
cilantro, onion and jalapeño into avocado mixture. Refrigerate at least 1 hour
or up to overnight before serving.
April showers bring extremely delicious and fresh produce items. For the most optimal and fresh produce of the month, shop our April produce guide. Throughout the month, we recommend eating fresh or cooking with strawberries, avocado, beets and carrots.
Perfectly sweet strawberries don’t even need a chocolate drizzle (however, we certainly don’t judge if you decide to do that with your fresh strawberries). Buy these perfect berries in bulk and make and freeze jam to use for the rest of the year, make a strawberry crisp, or simply eat them as is.
The creamy avocado is the best alternative to butter you can find, especially when it’s in season. Try spreading on toast, making brownies, or tossing in an avocado salad for optimal enjoyment.
Beets- what more can we say? They are great canned, but even better fresh! You can enjoy these as hummus, in hummus, in a salad, or juiced (as well as hundreds of other amazing ways to enjoy beets). P.S. they make excellent natural dye for shirts and Easter eggs.
Carrots are ideal for nearly every meal that includes a mirepoix as well as all on their own. Hold on to the last chill of the fading winter or