People tend to think of apples, pumpkins and falling leaves when it comes to October, but with autumn’s generous harvest, there are many fruits and vegetables at their peak. Here are four seasonal favorites to look for this month.
These green gems thrive in cool weather so they are abundant and affordable at their peak in October. One of the most nutritious vegetables, they are also filled with fiber, folate and cancer-fighting phytonutrients. Roasting them can char the edges, imparting a rich flavor and texture. Top them off with a touch of vinegar for a delightful side. They can also be shaved or thinly sliced to add dimension to salads. Try this delicious Apple Brussels Sprouts recipe!
Many think of grapes as a summer fruit but in the U.S., they are actually grown from May through January making fall the perfect time to enjoy them. Red, green and black grapes are a natural source of polyphenols and antioxidants that contribute to heart health. High levels of resveratrol are believed to play a role in healthy aging. Roast halves with other fall vegetables like Brussels Sprouts or add them to a salad. Freeze clean grapes in a baggie or container and they can double up to keep the contents of your lunch container cool and help keep you hydrated when it’s time to snack.
Although you can find mushrooms all year long, many are at their peak in the fall. Unlike any other plant food, mushrooms have a wonderful meaty texture making them ideal for vegans and vegetarians. Mushrooms are high in vitamins and minerals such as selenium, copper and vitamin B and potassium. Add diced mushroom to ground beef or turkey burgers to boost flavor without adding fat or enjoy them in soups.
Pears are technically in season from August through December but they are at their peak in October. An average pear of any variety can be packed with 6 grams of fiber. At least one study revealed that eating white-fleshed produce like pears helps reduce the risk of stroke as much as 9%. Ripen them by storing at room temperature and eating within a few days for best taste. Slice a pear over an arugula salad or add a dash of cinnamon and clove for a low-calorie dessert.