What's in Season? October Fruits and Vegetables

At Loop Nutrition, we're all about ditching the idea that some foods are "good" and others are "bad." Instead, we like to focus on how food makes you feel, the joy it brings to the tables we eat at, and the connection it provides with the people around us.

And one of the easiest, most delicious ways to do that? Eating with the seasons!

When you eat what's in season, you're getting produce at its absolute peak, which means: maximum flavor, freshness, and sometimes at a better price. October is a perfect time to try new things, support local farms, and fill your plate with variety.

So, let’s dive into the tasty fruits and vegetables that are in season!

What's Fresh in October?

This can vary a bit depending on where you live, but these are the classic fall favorite fruits and vegetables that are in season this October:

🍎 Fruits

• Apples: With thousands of varieties, from tart Granny Smith to sweet Honeycrisp, apples are incredibly versatile. Enjoy them fresh as a crunchy snack, sliced into oatmeal, baked into a warm dessert, or chopped into a savory salad. They are a great source of fiber and vitamin C.
• Pears: Sweet, buttery, and soft when they’re ripe. (Fun fact: They ripen off the tree, so you can buy them firm and let them soften at home!) Perfect for eating fresh, poaching, adding to cheese boards, or blending into smoothies.
• Cranberries: These bright red, tangy berries are a fall staple. While often sweetened in sauces and juices, fresh cranberries can be a fantastic, tart addition to baked goods, relishes, and even savory grain dishes. They're packed with antioxidants and vitamin C.
• Figs: Fresh figs have a short window, and October is often the tail end of their season. Their honey-like sweetness and unique texture are perfect enjoyed fresh with a dollop of yogurt or as part of an elegant
  appetizer.

🥦 Vegetables

• Pumpkins & Winter Squash: Think butternut, acorn, and spaghetti squash (and obviously, there's pumpkins, though the smaller "sugar" or "pie" pumpkins are best for eating!). Roasting them makes them incredibly sweet and cozy. They’re also packed with beta-carotene, a powerful antioxidant.
• Sweet Potatoes: Naturally sweet, super nutritious, and a total comfort food. Roast them, mash them, make fries. You can’t go wrong here. They’re full of vitamins, potassium, and fiber. → Are sweet potatoes healthier than normal potatoes? Click to find out! 
• Brussels Sprouts: These mini cabbages become sweet, nutty, and absolutely delicious when cooked right. They’re full of fiber, plus vitamins K and C.
• Cauliflower & Broccoli: The cooler weather makes these guys even sweeter. They’re so versatile: roast them, rice them, toss them in a stir-fry, or blend them into soup. Another easy way to get more fiber and vitamins on your plate.
• Leafy Greens: Kale, spinach, and Swiss chard love the cooler October weather. Use them in salads, sauté them as a simple side, or blend them into a green smoothie for a boost of iron and vitamins.
• Mushrooms: The damp, cool autumn weather is perfect for mushrooms. They add that deep, savory "umami" flavor to everything from soups and pastas to a simple sauté.

How to Have Fun with This Month's Harvest

Remember, the goal is to eat foods that make you feel good and that taste great too! Here are a few simple ideas to enjoy these nutritious fruits and veggies at their peak:

• The Easy Roast: Chop up a mix of your favorite veggies (squash, sweet potatoes, Brussels sprouts), toss them with a little oil, and roast them at 400°F until they’re tender and caramelized. It’s a hands-off way to make something incredibly delicious.
• Whip Up a Simple Soup: Simmer some roasted squash or sweet potato with broth and your favorite spices, then blend it all up for the coziest autumn soup.
• Enjoy as Snacks: Slice up an apple and pair it with things like peanut butter, yogurt, caramel, or cheese. It’s all good!
• Add to Your Favorite Meals: Stir roasted veggies into your pasta, pile them on a pizza, or fold them into an omelet. It's an easy way to introduce new nutrients to the meals you already enjoy.

The Takeaway

Exploring what's in season is a fun way to celebrate flavor, nutrition, and connection. Whether you’re grabbing a new apple variety at the farmers' market or roasting Brussels sprouts for the first time, we hope you do it with curiosity, excitement, and zero stress.

If you're looking for more personalized support to build a peaceful and happy relationship with food, our team of registered dietitians at Loop Nutrition is here for you!

Ready to find more joy in your meals? Contact us today to schedule a consultation!