by Caitlin H,
Oct 30, 2023
People embrace October for all sorts of reasons — cooler temperatures, the stunning golden, brown, and red fall colors, the comfort of returning to a steady routine after the hustle and bustle of summer, and, of course, the seasonal produce!
Fall is the peak season for a wide range of fruits and vegetables — affording plenty of opportunities to enjoy the crisp deliciousness raw or as the star in healthy, scrumptious recipes for all meals.
Below, we highlight five seasonal October fruits and five seasonal vegetables, along with some flavorful recipes to go along with them. Enjoy!
Autumn Fruits
We’re starting our list with the most obvious fall produce, the notorious pumpkin, and, subsequently, pumpkin spice. And it’s notorious for good reason: researchers at John Hopkins University found that pumpkin spice’s powerful scent triggers nostalgia and pleasant, cozy memories. But pumpkin is more than just the seasonal star of coffee shop lattes and chain restaurant pies. Pumpkin is also rich in vitamin A and chock full of vitamins that boost immunity, protect eyesight, and reduce the risk of chronic diseases. However you enjoy it, it’s worth adding as an autumn diet staple.
Whole Grain Pumpkin Spice Waffles
Pumpkin Overnight Oats
Healthy and Easy Pumpkin Soup
Ah, juicy, crisp, clean apples. What’s more fall than that? Apples are good for your heart and hut health, an excellent source of vitamin C and fiber and may even help prevent cancer. There are more than 7,500 apple varieties — yes, you read that right — giving you ample ways to enjoy this delicious fall fruit. Plus, there’s something special about booking an apple orchard trip with the family and picking them yourselves. Make a day of it!
Cinnamon-Apple Pork Chops
Healthy Apple Muffins
Spelt Salad with Apples, Cheddar and Scallions
Cranberries may elicit thoughts of the holiday season, but you can actually enjoy them best during the autumn months. Among their numerous health benefits is their helpfulness when it comes to treating urinary tract infections (UTIs). Cranberries may help stop bacteria from sticking to urinary tract walls, which can, in turn, help treat and prevent infection. They’re also helpful for cardiovascular health and promoting oral health. When you know how to prepare them properly, they have a unique, tangy taste that can elevate desserts, breakfasts, and side dishes alike.
Healthy Cranberry Coffee Cake
Cauliflower Cranberry Superfood Salad
Cranberry Orange Energy Bites
If you’re struggling with inflammation, then you’re going to want to add pears to your diet. They’re excellent for that; some reviews have even found they reduce diabetes and heart disease risk. Pears, like apples, have many varieties (about 3,000) — most with a soft, butter-like texture that even elicited them the nickname “butter fruit.” Pears are versatile in cooking, too, adding a nice flavor to savory dishes and desserts.
Roasted Pears with Bacon and Blue Cheese
Healthy Pear Oatmeal Crumb Bars
Pear and Prosciutto Pizza
You may be a bit surprised to find a tropical fruit on this list but, believe it or not, star fruit production is highest from October and December in addition to April to June. If you’ve never tried this bright yellow fruit, it’s got a unique, waxy texture and comes in two varieties — sweet and sour. It’s got anticancer and anti-inflammatory properties and an immunity-boosting ability that’s perfect for the cold season. Just be sure you know which one you’re buying, or you might get a lip-twisting surprise when you bite into it!
Star Fruit Salad
Star Fruit Chips
Low-Carb Grilled Salmon with Starfruit Salsa
Autumn Vegetables
Ah, beets. Many of our childhoods included cold, canned beets dumped alongside some chicken and rice — an unfortunate usage that deterred many people from these actually tasty vegetables. In fact, beets can help improve blood flow and improve exercise performance as they are packed with fiber, iron, vitamin C, potassium, and more. When prepared well, beets can be a delectable side dish that will make those childhood memories feel like nothing more than a dream.
Honey-Roasted Beets
Colorful Beet Salad with Carrot, Quinoa & Spinach
Dark Chocolate Beet Brownies
Love them or hate them, brussels sprouts made a comeback in the last decade, often adorning the appetizer section of many upscale and trendy restaurants. There’s a good reason for that. Besides potentially helping you stave off several types of cancers and other health issues like high cholesterol and diabetes, brussels sprouts taste amazing when roasted or caramelized. You can find them just about anywhere and pair them with pork, chicken, or beef — or serve them as a standalone dish.
Roasted Brussels Sprouts With Garlic
Kung Pao Brussels Sprouts
Brussels Sprouts Pasta Carbonara
A heavy head of cabbage without browning and wilting leaves is just the thing to look for in October. Like all vegetables, cabbage has tons of vitamins and nutrients, and it is particularly helpful in keeping inflammation in check, improving digestion, and helping with heart-related things like keeping blood pressure and cholesterol levels low. Cabbage is also the staple of any good slaw, but it’s also quite the ingredient to add to other dishes, too.
Napa Cabbage Wedge With Sesame Ranch
Healing Cabbage Soup
Butternut Apple Cranberry Sandwich with Pickled Cabbage
Cauliflower is a versatile, nutty-flavored vegetable that has become a staple in gluten-free, vegan, and vegetarian diets due to its ability to replace things like pizza crust and potatoes. Among its many health benefits is how helpful it is in preventing colon cancer and boosting immunity (hello, fiber!). Look for it fresh with a firm head, no dark spots, bright green leaves, and a sturdy stem.
Crispy Cauliflower Tacos
Cauliflower Gratin with Manchego and Almond Sauce
Curried Cauliflower Soup
Most of us may have started out hating broccoli as children, only to slowly but surely develop a taste for its fresh taste and crisp texture the older we got. Broccoli is helpful for keeping blood sugars stable. Its antioxidants prevent cell damage in your eyes. It reduces inflammation and may help prevent cancer and support heart health. The nutritional benefits are staggering, as is its ability to elevate countless dishes, whether as the main or as a scrumptious side.
The Best (Roasted) Broccoli of Your Life
Broccoli Stir Fry
Broccoli and Potato Soup
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Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
