What’s In Season In October?
Produce is usually of better quality and taste when in season, so knowing what’s at its peak during the month of October will guide you when making your shopping list and planning meals. Luckily, this fall month brings forth quite a variety of fruits and vegetables to savor.
1- Apples:
Apples are in season during most of the summer and fall, but now is when they really start to taste the best!
This nutritious fruit offers multiple health benefits.Apples are a great source of fiber, vitamin C, potassium, and vitamin K. They may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health.
2- Beets:
Beets are one of the beautiful options when it comes to root vegetables, from rich red ones to extra sweet and earthy golden varieties. Don’t forget that the greens are also great to eat – they can be steamed, sautéed, or braised along with the roots.
Beets are particularly rich in folate, a vitamin that plays a key role in growth, development, and heart health. According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes
3- Broccoli:
Broccoli is often thought of as a vegetable available year-round, but like many of the brassicas, it grows best in the colder months. It’s a great nutritional source: high in vitamins and fiber, but low in carbohydrates and contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues. Peel the stalks and they make a great raw snack or can even be roasted with root veggies.
4- Brussels Sprouts:
Brussels sprout, a very delicious vegetable, when prepared properly. Extra healthy, low in calories but high in fiber, vitamins, and minerals.They’re full of vitamins C and K, and antioxidants shown to promote heart health. Their high fiber content helps support regularity and gut health. Brussels sprouts are high in antioxidants, compounds that promote overall health and help prevent damage to cells.
Roast them or steam them and enjoy them as a nutritious side or part of a main dish.
5- Cabbage:
Like all the cruciferous vegetables, cabbage is a great nutrient source. Iron, vitamins C, K, and B6, folate, and so many other things that are good for your body.There’s so much more to do with cabbage than just coleslaw :)
Try roasting wedges or even stuff individual leaves with mixed vegetables and rice to be simmered in a rich tomato sauce!
6- Grapes:
A perfect snack especially if you have a sweet tooth, Grapes are packed with nutrients such as Vitamin C, Vitamin K, B1, B2 and B6, Potassium to name a few. They’re high in antioxidants and may help lower your blood pressure.
Antioxidants are compounds that help repair the damage to your cells caused by free radicals, harmful molecules that cause oxidative stress. Oxidative stress is associated with several chronic health conditions, including diabetes, cancer, and heart disease. Grapes are rich in several powerful antioxidants. The highest concentration of antioxidants is found in the skin and seeds. However, multiple factors may affect their concentration, including grape variety, maturity, post-harvest storage, and environmental factors.
Grapes are delicious, versatile, and easy to incorporate into your diet. Here are a few ways to enjoy them:
Eat grapes by themselves as a morning or afternoon snack.
Blend with spinach, cucumber, banana, kale, and mint for a nutrient-rich smoothie.
Serve on top of your favorite vegan yogurt with crushed nuts.
Enjoy frozen grapes as a refreshing summer treat.
Toss chopped grapes on your salad of choice.
Pair with sliced apples, strawberries, and dark chocolate for a sweet but healthy dessert.
7- Pomegranate:
Pomegranates are low in calories and fat but high in fiber, vitamins, minerals and rich in antioxidants.
Eating pomegranates may help prevent the inflammation associated with these chronic conditions and there’s evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.
Peel and eat them just as they are, juice them or add them to your salad.
If you need more support in how to eat better and finding ways to make teh whole process of shopping, cooking and eating a real pleasure, email me: info@noushasalimi.com and let’s chat!
Much love,
Nousha