From juicy grapes to immune boosting broccoli and round pumpkins, this seasonal produce guide is full of fruits & veggies and healthy recipe ideas that will inspire you to eat fresh and seasonal throughout the month OCTOBER.
Fruits and vegetables always taste better when they are in season and harvested at the peak of freshness. Eating seasonal rewards me with many benefits from eating fresh foods packed with nutrients to savings in family budget. To make it easier for you to plan your meals as well as make grocery list, I created this seasonal produce guide to inspire you to eat healthy throughout the whole month.
It’s early Fall and weather is slowly changing. Beautiful Autumn brings darker tones to farmers markets. There are so many deliciousness out there that are now at its peak: beets, broccoli, cabbage, pumpkins, sweet grapes and pears…. And that means extra flavor and extra healthiness.
Here’s a guide to help you find the best produce in season OCTOBER. Need recipe ideas? Just click on the links below.
Vegetables
Arugula, avocado, beets, broccoli, brussel sprouts, butternut squash, cabbage, carrots, cauliflower, celeriac, celery, collard greens, chicory, chillies, cucumbers, eggplant, fennel, kale, leeks, lettuce, onions, parsnip, peas, potatoes, pumpkin, radishes, rocket, runner beans, spinach, sunchokes, sweetcorn, sweet potatos, swiss chard, tomatoes, turnips, zucchini, wild mushrooms, winter squash.
Fruits
Apples, blackberries, cranberries, figs, grapes, grapefruit, honeydew melon, cantaloupe, kiwi, lemon, lime, oranges, pear, plums, pomegranate, chestnuts, walnuts.
Recipes to try in October
Breakfast recipes:
- Apple Cinnamon Oatmeal
- Cinnamon Roll Oatmeal Bake
- Cinnamon Orange Granola
- Carrot Cake Baked Oatmeal
- Pumpkin Overnight Oats
- Apple Cinnamon Overnight Oats
- Apple Cinnamon Baked Oatmeal
- Pumpkin Granola
Smoothies:
- Pear Ginger Smoothie
- Pumpkin Oatmeal Smoothie
- Carrot Cake Smoothie
- Goji Berry Smoothie
- Apple Banana Smoothie
Salads:
- Roast Pumpkin Pear Salad
- Cabbage Carrot Slaw
- Arugula Beans Salad
- Roasted Beet & Squash Quinoa Salad by Just Beet It
- Sautéed Squash Quinoa Salad by Marathons And Motivation
- Broccoli Slaw by But First Joy
- Roasted Beet Salad with Goat Cheese The Healthy Table
- Beetroot Feta Salad by Scrambled Chefs
- Roasted Beet Salad by House Of Nash
- Kale Beet Salad by From A Chef's Kitchen
Sups & Stews:
- Beet Kohlrabi Soup
- Fresh Tomato Apple Soup
- Carrot Ginger Soup
- Leek Potato Stew
- White Wine Cabbage Stew
- Spicy Broccoli Soup
- Carrot Squash Soup by The Glowing Fridge
- Butternut Squash Soup by Running In A Skirt
Main dishes:
- Butternut Squash Mac and Cheese by Amanda's Cookin'
- Easy Spaghetti Squash Marinara by Brooklyn Active Mama
- Cabbage And Sausage Skillet by Dancing Through the Rain
- Vegan Beet Burger by My Pure Plants
- Vegan Eggplant Meatballs Spaghetti by My Pure Plants
- Eggplant and Zucchini Curry by The Cookware Geek
- Butternut Squash Lasagna by Cardamom And Coconut
- Twice Baked Broccoli and Kale Potatoes by Erica's Recipes
- Mushroom Lentil Loaf with Cranberries by A Virtual Vegan
Side dishes:
- Roasted Garlic Parmesan Potatoes
- Garlic Parmesan Roasted Broccoli by To Simply Inspire
- Maple and Lime Roasted Brussels Sprouts by Living on Roots
- Sheet-pan Maple Balsamic Roasted Vegetables by Bucket List Tummy
- Roasted Garlic Brussels Sprouts by What A Girl Eats
- Crispy Oven Baked Eggplant Fries by Bite Sized Kitchen
- Pumpkin Jalapeño Cornbread by Confessions Of A Mother Runner
Desserts:
- Pumpkin Chocolate Chip Bread
- Cinnamon Oatmeal Cookies
- Apple Cinnamon Muffins
- Easy Apple Pear Crisp
- Carrot Cake Muffins
- Pumpkin Oatmeal Cookies
- Apple Cinnamon Oatmeal Cookies
- Apple Carrot Muffins
- Pumpkin Bars with Cream Cheese Frosting
- Pumpkin Roll Cake
- Pumpkin Cheesecake Muffins
- Fudgy Cocoa Pomegranate Brownies
- Pumpkin Loaf Cake
Snacks:
- Apple Pie Energy Bites
- Pumpkin Pie Energy Balls
- Carrot Cake Energy Balls
- Pumpkin Seeds Energy Balls
- Beet Hummus by Beyond The Kitchen Scoop
- Crispy Baked kale Chips by Melanie Cooks
- Air Fryer Apple Chips by The Belly Rules The Mind
Drinks:
- Pumpkin Spice Latte
- Matcha Green Tea Latte
- Turmeric Hot Chocolate
- Turmeric Latte
- Beet Root Carrot & Apple Juice by Money Savvy Living
- Spiced Apple Cider by Spice Cravings
More recipes:
- Pumpkin Pie Spice
- Homemade Pumpkin Puree
- 15 Healthy Fall Pumpkin Desserts
- Halloween Ghost Vanilla Donuts
- Halloween Dark Chocolate Cookies
- Best Fall Soup & Stews
- 30 Healthy Cinnamon Recipes
- 20 Healthy Apple Recipes
- Slow Cooker Applesauce by Slumber & Scones
- Homemade Sauerkraut by Dish 'n' The Kitchen
- Plum Jam by Spice Cravings
- Cranberry Sauce by Pink Fortitude
- Refrigerator Pickled Beets by Sustainable Cooks
When fall hits us, I am for all soups and stews. Thanks for this amazing list and also for including our Beet Burger and Eggplant Meatball recipes.
What a great selection of fruits and veggies this time of year. You really can't beat a fresh pomegranate!
So much comfort food, I want to make all these recipes. Especially the pumpkin ones!
Love all the vegetables in season in October! Such a great season for soups and roasted vegetables!
Pumpkin Overnight Oats are one of my favorites! So good and easy to make.
Thank you for this guide! I've been waiting for this season for the fruits I love!
Yes, I love October for these! Thanks for the seasonal produce guide, it really helps!
This is such a handy list to have! I sure love pomegranates, but hate picking all the seeds out. Luckily my MIL doesn't mind it and makes yummy jams.
I need to shop my local farmers' market more. I love using in-season produce.
All these recipes sound so amazing. This is one of my favorite seasons of the year to cook in too. So many great recipes to try out. I really want to try out all those breakfast items.
I love this! Eating seasonally is the best. All of those desserts sound so delicious!
Great guide! I'm so happy that brussel sprout season is back! They're honestly my favorite vegetable.
Fall might just be my favorite food season. I love apple and pumpkin and they're so great in the fall months!
Eating in-season is what we all need. I love your list with veggies and fruit. So need a wide variety of them all.
Most of my favorite fruits and vegetables are in season this time of year. Reading your post, I found some that I like that I wasn't aware that were in season!
I am also a huge fan of eating seasonally! I am so happy it's soup season bc all the veggies are perfect ingredients
So many delicious foods in season right now. Thanks for sharing some great snack and meal ideas!
It's hard living in new England because most of this isn't in season here, but the farmers market gets it imported in!
We all need to promote our individual health with more healthy choices in food. You reminded us of the fruits and vegetables available at this in this season that we could capitalize on to this end.. This post is relevant to me as I am trying to make healthier meal choices in order address some weight issues. Thanks for sharing.