October Seasonal Produce Guide

What produce should you buy in October?

Fall is officially here but that doesn't mean there is a shortage of fresh produce.

What is in season in September? Produce peaks at different times throughout the US so there will be some variances. But here is a general guide.

To make it easier for you to plan your meals and make a grocery list, I have created produce guides for every month letting you know what is in season along with a few recipe suggestions.

Butternut squash, acorn squash, persimmons, and pumpkins on a white background.

Why buy fruits and vegetables when they are in season?

Cost: Produce prices are subject to supply and demand. When produce is in abundance because it is in season the prices go down.

Eco-Friendly: In-season produce is more likely to be grown locally meaning it doesn’t have to travel as far to get to you reducing its carbon footprint. Stop by your local farmers market to purchase some of the freshest produce available.

Taste: In-season produce is fresher and tastes better. It is grown during its optimal conditions and because it can be grown more locally it usually has a chance to fully ripen before it is picked

Nutrition: Fully ripened produce is more nutritious because it has had time to fully develop before being picked.

What’s in season in October?

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halved acorn sqush isolated on white backgrond with clipping path

Acorn Squash

Acorn squash is a member of the winter squash family. It has hard inedible, thin skin and firm sweet nutty flesh. It is an excellent source of vitamin C, potassium, and thiamin.

Buying

Look for acorn squash that is heavy for its size with smooth dull skin and no soft spots. Coloring should be a mix of orange and green. If it is too orange the squash is overripe and will be dry and stringy. Shiny skin indicates it was picked before it was fully ripened.

Storing

Store whole acorn squash in a cool dry place and use it within two weeks of purchase. Cut squash should be refrigerated and used within four days. Cooked squash can be refrigerated for up to four days or frozen for up to 12 months.

Preparing

To make cutting acorn squash easier, pierce the skin in a few spots and microwave on high for 2 minutes. Cut the squash in half and remove the fibers and seeds.

Recipes

Apples

There are 7,500 varieties of apples. Some varieties are delicious when eaten raw while others should be reserved for baking. Apples make wonderful baked goods but they are also delicious when served with rich meats like pork. One of my favorite way to enjoy apples all year round is by making my grandmother's freezer applesauce. Apples are high in fiber and an excellent source of vitamin C.

Buying

Apples should feel firm to touch and be free of bruises. Avoid apples that are mushy or have loose stems.

Storing

Apples can be refrigerated for up to one month.

Preparing

Do not peel or slice apples until you are ready to use them. To slow browning dip sliced apples in a mixture of lemon juice and water.

Recipes

Fresh beetroot with leaves isolated on white

Beets

Beets are a root vegetable with a deep earthy flavor and are an excellent source of fiber, folate, manganese, potassium, iron, and vitamin C.

They can be eaten raw, cooked or pickled. Roasting beets brings out their natural sweetness.

Their leaves, known as beet greens, can also be eaten. Beets can be yellow, white, pink, or dark purple.

Buying

Beets should be heavy for their size. Smaller beets are sweeter and more tender.

Storing

Beets can be refrigerated for up to a week.

Preparing

Scrub beets with a brush and remove the roots and the tops, then cut as desired. Reusable Block

Recipes

Broccoli

Broccoli is part of the cabbage family and is a good source of vitamin C and vitamin K.

Buying

Choose broccoli that has closed florets and deep green color. Avoid broccoli with yellowing or that is soft.

Storing

Refrigerated broccoli will keep for up to five days.

Preparing

Wash and then cut into appropriately sized pieces. All but the very end of the stock can be used.

Recipes

Butternut Squash

Butternut squash is an orange-fleshed winter squash that tastes sweet and nutty. It can be eaten raw but is commonly roasted or baked. Squash is an excellent source of beta-carotene, potassium, vitamin A, vitamin C, and fiber.

Buying

Butternut squash should be firm and heavy for its size and have an even creamy color. Avoid butternut squash with soft spots or dull and wrinkled skin.

Storing

Store whole butternut squash in a cool dry place and use within two weeks of purchase. Cut squash should be refrigerated and used within four days.

Cooked squash can be refrigerated for up to four days or frozen for up to 12 months.

Preparing

To make cutting butternut squash easier, pierce the skin in a few spots and microwave on high for 2 minutes. Cut the squash in half lengthwise and remove the fibers and seeds. Peel if desired.

Recipes

Cabbage

Cabbage can be dark green, purple, white, or light green. Cabbage is a great source of vitamin K, vitamin C, and fiber.

Buying

Look for cabbage that is compact with blemish-free leaves. Avoid cabbages that are light for their size.

Storing

Cabbage can be refrigerated for up to seven days. Once cut cabbage should be stored in an airtight container.

Preparing

Remove the outer leaves and then slice the cabbage into pieces. Wash under running water and remove the core.

Recipes

Cauliflower

Cauliflower is super popular right now. Masquerading as a pizza crust, mashed potatoes, and rice.

Cauliflower comes in several varieties including white, orange, green, and purple. Cauliflower can be roasted, grilled, boiled, fried, steamed, pickled, or eaten raw. It is high in vitamin C and vitamin K.

Buying

Look for cauliflower that is compact with firmly attached bright green leaves. Avoid cauliflower with brown spots or spread-out sections.

Storing

Cauliflower can be refrigerated for up to five days.

Preparing

Wash cauliflower just before use. Remove the outer leaves, stem, and core. Then break or cut it into smaller pieces. Reusable Block

Recipes

Cranberries

Cranberries are hard, sour, and bitter. 95% of cranberries are used to make cranberry juice and sauce. Cranberries are a good source of vitamin C and fiber.

Buying

Look for cranberries that are shiny and plumb. Avoid cranberries that are shriveled or blemished.

Storing

Cranberries can be refrigerated for up to two months. Cranberries can be kept in the freezer for up to a year and used in recipes without thawing.

Preparing

Cranberries are not typically eaten raw and are usually cooked. Wash cranberries under running water before using them.

Recipes

Grapes

There are over 8,000 varieties of grapes. Grapes can be red, black, dark blue, yellow, green, orange, and pink.

Red grapes are high in the antioxidant resveratrol which is believed to fight cancer and heart disease. Green grapes are an excellent source of vitamin C and vitamin K.

One of my favorite ways to enjoy grapes is to freeze them on a sheet tray and enjoy them on hot days.

Buying

Grapes should be firm, plump and securely attached to the stems. A slight pale-yellow hue is desirable on green grapes; red grapes should be deeply colored with no sign of green.

Storing

Grapes can be refrigerated for up to one week.

Preparing

Wash grapes thoroughly before eating.

Recipes

Fresh raw organic leek on a wooden table.

Leeks

Leeks have a mild onion-like flavor. Leeks are a good source of fiber, vitamin B6, iron, and magnesium. They are also a very good source of folate as well as vitamins A, C, and K.

Buying

Look for leeks that are firm and have as much white and light green parts as possible.

Storing

Leeks can be refrigerated for up to two weeks.

Preparing

The dark green leaves are usually tough. Most dishes use just the white and light green portions. Leeks grow in sandy soil and need to be washed thoroughly. Cut off the root and then slice the leek in half vertically. Chop and place in a bowl of cold water. Agitate the leeks well, then drain and use.

Recipes

Lettuce

Lettuce is most often used raw in salads and sandwiches but it can also be grilled. Lettuce is an excellent source of vitamin K, vitamin A, folate, and iron.

Buying

Look for fresh crisp leaves that are tightly bunched. Avoid lettuce with wilted or brown leaves.

Storing

Lettuce should be loosely covered and can be refrigerated for up to one week.

Preparing

Rinse lettuce under cold water. Use a salad spinner or pat the leaves dry to remove excess moisture. Slice, chop or tear as needed. Reusable Block

Recipes

Pineapple Pulled Pork Chicken Taco Lettuce Wraps - The Forked Spoon
Classic Wedge Salad - Spend with Pennies

Mushroom varieties over white background. Includes portobello, oyster, button and brown.

Mushrooms

Mushrooms are an excellent source of B vitamins, selenium, and copper.

Buying

Mushrooms should look fresh and smell good. Avoid mushrooms that smell of mildew or mold. Also avoid mushrooms that look shriveled, desiccated, darkened, wet, or moldy.

Storing

Mushrooms should be stored in a paper bag in the refrigerator or wrapped in paper towels and then loosely wrapped with plastic. Enclosing mushrooms in a plastic bag will cause them to sweat and spoil more quickly. Wild mushrooms will last for a few days stored this way; cultivated mushrooms will last up to a week or two.

Preparing

Mushrooms are like sponges and will soak up any liquid they get near. Relatively clean mushrooms can be brushed clean with a pastry brush or dry paper towel. For more cleaning power, use a damp paper towel.

Recipes

Parsnip root with leaf isolated on white background.

Parsnips

Parsnips are a root vegetable closely related to the carrot. Parsnips are high in potassium and fiber.

Buying

Choose parsnips that are firm and smooth. Smaller parsnips may be more flavorful and tender.

Storing

Parsnips can be refrigerated for up to two weeks.

Preparing

Wash parsnips in cold water and cut off both ends. Trim any major rootlets or knobs before cooking. Parsnips can be cooked into savory stews, boiled, mashed, or roasted.

Recipes

Fresh ripe orange persimmon and slice isolated on white background

Persimmons

Persimmon is a berry that comes from fruit trees in the genus, Diospyros.

Persimmons are great for making jams, pies, steamed puddings, bread and muffins, stuffing, curry, and cookies. They are also delicious when sliced and served fresh in salads.

Persimmons have a flavor similar to apricots and are a great source of fiber, manganese, and vitamin C.

Buying

Persimmons should be smooth, brightly colored, plump, well-rounded, and still, have a leaf attached. Avoid persimmons with bruises or yellow patches.

Storing

Store persimmons at room temperature until soft and ripe. Refrigerate ripe persimmons for up to three days.

Preparing

Persimmons can be eaten fresh, dried, or cooked. To eat fresh persimmons, cut or peel the skin and cut it into quarters or eat whole like an apple. Consume overly ripe persimmons by removing the top leaf with a paring knife and scooping out the flesh with a spoon.

Recipes

Pomegranates

The number of arils (seeds) in a pomegranate can vary from 200 to 1,400. Pomegranates are a good source of fiber, vitamin C, vitamin K, and folate.

Buying

Pomegranates should be round, plump, and heavy for their size. Avoid pomegranates with cuts or bruises.

Storing

Store pomegranates for up to a month in a cool, dry place, or refrigerate them for up to two months. Refrigerate seeds in an airtight container for up to 5 days.

Preparing

Fair warning, pomegranates can be messy. The bright red juice can stain fingers, clothes, counters, and cutting boards.

First, fill a large bowl with water. Slice off the top then cut a slit through the skin of the pomegranate. Tear the fruit open with the slit facing away from you. Rip the fruit into chunks under water and remove the arils (seeds). The seeds will sink, and the white will membrane float.

Recipes

Barley Salad with Pomegranate Vinaigrette - Once Upon a Chef

Pumpkins

Sugar pumpkins or pie pumpkins are smaller and sweeter. Most parts of the pumpkin are edible, including the shell, seeds, leaves, and flowers. Pumpkin is a great source of vitamin A and vitamin C.

Buying

Look for pumpkins that are small but heavy for their size and have their stems intact. Avoid pumpkins with soft spots.

Storing

Store pumpkins at room temperature for up to a month or refrigerate for up to three months. Wrap cut pumpkins in plastic and refrigerate for up to five days.

Preparing

Wash pumpkins, and then cut them lengthwise. Remove the seeds and excess fiber. Trim skin with a paring knife or peeler if desired. Cook as desired.

Recipes

Rutabaga

The rutabaga is a root vegetable that is a cross between a cabbage and a turnip. It has a slightly spicier flavor than the turnip. Rutabagas can reach three to five pounds in weight. Rutabagas contain a small amount of vitamins A and C.

Buying

Rutabagas should be smooth, firm, without blemishes, and heavy for their size. Avoid large roots, they tend to be more fibrous. If you smell rutabaga, the more pronounced the odor, the more pungent the flavor.

Storing

Rutabagas can be stored unwashed in a plastic bag in the refrigerator for up to 2 weeks. The leaves should be removed to prevent the root from drying out.

Preparing

Scrub rutabagas under cold running water before using. Cut into pieces and remove the core if it is brownish. Rutabagas can be boiled, steamed, mashed, roasted, baked, and fried.

Recipes

Spinach

Spinach is a great source of vitamin A, vitamin C, vitamin K, folic acid, iron, and calcium. Popeye was credited with increasing the consumption of spinach in the 1930s by 33 percent.

Buying

Spinach should be crisp and green, Avoid spinach that looks wilted or slimy.

Storing

Loosely wrap spinach in a damp paper towel and refrigerate in a plastic bag for up to five days.

Preparing

Rinse spinach under cold water in a colander. Use a salad spinner or pat the leaves dry to remove excess moisture. Spinach can be eaten raw or cooked.

Recipes

Spinach Artichoke Chicken - Lively Table
Quinoa Salad with Spinach and Feta - Little Broken
Spinach Pesto Pasta with Shrimp
Spinach Chicken Artichoke Flatbread Pizza
Spinach Pesto

Sweet Potatoes

Sweet potatoes are high in vitamin C and fiber.

Buying

Sweet potatoes should have smooth skin. Avoid sweet potatoes with soft spots, cuts, or blemishes.

Storing

Sweet potatoes should be stored in a cool, dark, and well-ventilated place. They will keep for up to one month.

Preparing

Scrub sweet potatoes and peel them if desired. Sweet potato skin is edible.

Recipes

Swiss Chard

Swiss chard is less bitter when it is raw rather than when it is cooked. Swiss chard is a great source of vitamin A, vitamin K, and vitamin C.

Buying

Swiss Chard should have dark green leaves and brightly colored stems, Avoid swiss chard that is dried out and brown.

Storing

Swiss chard can be kept in the refrigerato9r for up to five days.

Preparing

Swiss chard can be eaten raw or cooked. Before using chard, cut the leaves away from the stems and wash the leaves in cold water.

Rinse stems and trim off any blemishes. Swiss chard stems are tougher than the leaves and require a longer cooking time of an additional five minutes. Reusable Block