Happy October to one and all!
Eating healthily shouldn't be hard or expensive. Knowing what products are in season can save you time and money – and optimize your options too. Planning for freshly produced veggies and fruits is also an excellent way to control the quality of your diet.
From juicy apples and delicious greens to sweet potatoes and a lot more, let's take a look at some of the great produce October has to offer.
Pumpkins are undoubtedly America's favorite, great for making a pie or a delicious puree or a delectable lasagna dish! Packed with vitamins, minerals, and antioxidants, pumpkins can reduce the risk of chronic diseases, and they’re low on calories!
With a wide range of apples being in season, an array of culinary possibilities arises! Many enjoy apples as a snack, after the gym, or after a meal. You can also incorporate the fruit in your salad or lightly cook it with cinnamon, honey, or sugar and use it as filler for a pie.
Flavorful, low on calories, and healthy, blackberries are another fruit to add to your list. The shiny, deep purple color comes from their being rich in anthocyanins and antioxidants. They’re full of essential nutrients too, as well as vitamin A, C, E and B. Ideal for cobbler with apples, they can also enhance sauces aimed at accompanying beef, pork, or chicken.
Whether boiled, stir-fried or raw, carrots will easily find their way into your diet. You can make a cake out of them, or have a couple sprinkled with lemon and a pinch of salt as a wholesome snack. Carrots have several health benefits but are mainly known for lowering cholesterol levels and improving eyesight. Your body will thank you!
October is the last month when corn is at its peak. Corn is a versatile vegetable that can easily enhance your dish, both by taste and color! You can grill it or include it in colorful salads. Corn is also high in carbs and packed with fiber, vitamins, and minerals.
Slightly opaque with a bright, captivating scarlet color, cranberries are a holiday staple. They can be used as a topping for chicken or turkey, served as a sauce, or even baked into a delicious apple & cranberry crisp. Freshly produced cranberries are firm.
When shopping for pears, pick the freshest of the bunch by applying slight pressure to the fruit's neck - ripe pears usually yield. Pears are a wholesome and delectable snack for when you get cravings during the day, and a great ingredient to add to a smoothie. Pears are also an excellent source of soluble and insoluble fibers.
Fall is the peak season for sweet potatoes, and the health benefits of consuming them are terrific! A rich source of fiber, sweet potatoes contain a range of vitamins and minerals, including vitamins A and C, iron, and calcium. You can mash, roast, or bake them, and they’re even great with breakfast!
Fall is the perfect time for all kinds of root vegetables, including beets. These little red balls of goodness are a delicious, versatile addition to any pantry. Raw, they have an earthy taste, but roasting brings out their sweetness. Packed with fibre, folate, iron, and vitamin C, they can be added to salads, stews, pasta dishes, or just served as a simple side.
While we’re used to seeing broccoli year-round, it’s a cold weather crop and at its best when harvested in the fall. A great source of vitamins C and K, iron, and potassium, steaming is the healthiest way of cooking, but it’s just as delicious stir-fried or roasted in the oven with ginger, chillies, and lemon.
Unfairly maligned as carrots’ paler, poorer cousin, parsnips are much sweeter and more versatile. High in fibre and vitamin C, these are great roasted in the oven with olive oil, salt, and a dash of honey. Alternatively, blend into soups, dice and add to stews, or pan fry them with salt and garlic for the perfect side dish to meat, chicken, or game.
A potent anti-cancerous cruciferous vegetable, cabbage hits its peak in late October. A fantastic kitchen staple – it’ll keep for ages in the vegetable crisper – it’s not just the basis for slaw. Try roasting in the oven, or sauté with olive oil and garlic to bring out its nutty flavour, and it goes great with cheese, bacon, or even as a healthy, crunchy topping for tacos.
At Buffalo Market, we've got a great selection of seasonal produce that we're constantly adding to. We work hard to bring the best that local farmers and producers have to offer, so stick some great fruit and veg in your cart today and get cooking. Happy Halloween!