Foods in Season: September
Eating seasonally has many benefits that support healthy weight and overall health. And since September is peak harvest season as summer fades into fall, we asked our in-house Holistic Nutritionist, Sonali Mistry, to share some of her top produce picks.
From blackberries, to sweet potatoes, kale, squashes, and of course apples, we’ve put together a guide to what’s in season for September along with tasty and simple recipes.
The Benefits of Eating Seasonally
Nutritional Value: Seasonal foods are harvested at their peak, which means they can be more nutrient-dense – containing higher levels of vitamins, minerals, and antioxidants compared to out-of-season produce that may have been picked before full ripeness.
Variety in Diet: Eating seasonally encourages a diverse diet as you naturally incorporate different fruits and vegetables throughout the year. This variety can help ensure you get a broad range of nutrients.
Lower Chemical Residues: Seasonal produce is often grown locally and can require fewer preservatives to maintain freshness during transport – resulting in lower levels of pesticides and chemicals.
Improved Digestion: Eating seasonally can align with the body’s natural rhythms and dietary needs. For example, in the colder months, heavier, warming foods can be more satisfying and supportive of digestive health.
Flavor and Quality: Foods that are in season generally taste better because they are at their peak of ripeness. This can make healthy eating more enjoyable and satisfying.
SEPTEMBER FRUITS IN SEASON
Apples, Blackberries, Cranberries, Figs, Grapes, Pears, Persimmons, Plums, Tomatoes
SEPTEMBER VEGETABLES IN SEASON
Beets, Bell peppers, Broccoli, Brussel sprouts, Cabbage, Carrots, Cauliflower, Celery, Corn, Eggplant, Kale, Okra, Parsnips, Sweet potatoes, Squashes, Turnips, Zucchini
DELICIOUS + NUTRITIOUS RECIPES!
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Roasted Butternut Squash & Kale Salad
Butternut squash – is rich in vitamins A, C, and B and minerals like magnesium, potassium, and manganese.
Kale – is packed with vitamins K, A, C, and B6. It contains several minerals including calcium, iron, magnesium, and potassium.
Both butternut squash and kale are high in fiber which supports digestive health and can help to balance blood sugar, as well as being excellent sources of antioxidants which reduce oxidative stress and inflammation in the body.
RECIPE
Ingredients:
- 1 butternut squash (peeled and diced)
- 1 bunch of kale (chopped)
- 1/4 cup olive oil
- 1 tbsp balsamic vinegar
- 1/4 cup pumpkin seeds
- Feta cheese (optional)
- Salt and pepper
Directions:
Preheat the oven to 400°F (200°C).
Toss the diced butternut squash with olive oil, salt, and pepper, then roast for 25-30 minutes until tender.
In a large bowl, massage kale with a bit of olive oil and balsamic vinegar.
Once the squash is done, toss it into the kale, add pumpkin seeds, and sprinkle with feta cheese if desired.
- Apple and Walnut Oatmeal
Apples – contain vitamins C and A, and minerals potassium, calcium and magnesium. Apples are a great source of dietary fiber, which acts as a prebiotic, helping to nourish beneficial gut bacteria and support a healthy gut microbiome. With high water conent, Apples are hydrating, and contain natural sugars such as fructose, which provide a quick source of energy without the added sugars and empty calories found in many processed snacks.
RECIPE
Ingredients:
- 1 cup rolled oats
- 2 apples (diced)
- 1/4 cup walnuts (chopped)
- 1 tbsp maple syrup
- 1/2 tsp cinnamon
- 2 cups almond milk or water
Directions:
Cook the oats in almond milk or water over medium heat until creamy (about 5 minutes).
Stir in diced apples, walnuts, maple syrup, and cinnamon.
Let simmer for a few minutes, allowing the apples to soften.
Serve warm and top with extra nuts or a dollop of Greek yogurt.
- Baked Apples with Cinnamon & Almond Butter
RECIPE
Ingredients:
- 4 apples (cored)
- 1/4 cup almond butter
- 2 tbsp maple syrup
- 1 tsp cinnamon
- 1/4 cup granola (optional for topping)
Directions:
Preheat the oven to 375°F (190°C).
Mix almond butter, maple syrup, and cinnamon.
Stuff the apples with the almond butter mixture.
Bake for 20-25 minutes until the apples are soft. Top with granola if desired.
- Sweet Potato & Black Bean Tacos
Sweet Potato – rich in vitamins A, C, B, including B5 and B6 which are important to metabolism. Minerals in sweet potatoes include potassium, magnesium, and iron. Sweet potatoes are high in fiber and have a relatively low glycemic index compared to other starchy foods. This means they have a slower impact on blood sugar levels, making them a better option for blood sugar management. The natural sugars in sweet potatoes provide a satisfying sweet flavor, which can help curb cravings for less healthy sweet foods. The combination of antioxidants and nutrients in sweet potatoes can help reduce inflammation in the body.
RECIPE
Ingredients:
- 2 sweet potatoes (peeled and cubed)
- 1 can black beans (drained and rinsed)
- 1 tsp cumin
- 1 tsp chili powder
- 8 corn tortillas
- Avocado (sliced)
- Fresh cilantro
- Lime wedges
Directions:
Preheat the oven to 425°F (220°C) and roast sweet potato cubes tossed in olive oil, cumin, and chili powder for about 30 minutes.
Heat the black beans in a small pot, seasoning with a pinch of salt and pepper.
Warm the corn tortillas and fill them with sweet potatoes, black beans, avocado, and fresh cilantro. Serve with lime wedges.
Incorporating seasonal foods into your diet can help fill nutrient gaps in your diet – ensuring you have the crucial building blocks to support proper metabolic function, prevent cravings, hormone balance, immunity, and cellular detox.
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