October Harvest: Discover the Best Fruits, Vegetables, and Seafood in Season

Save money by shopping for seasonal fall produce and seafood! See what's in season now!

Fall Produce in Season

As the leaves change colors and a crispness fills the air, October welcomes an exciting harvest of seasonal delights. This month is all about celebrating nature’s bounty with a colorful array of fruits, vegetables, and seafood at their peak. Whether you're an experienced chef or just starting in the kitchen, October invites you to savor the rich flavors of fall. Let’s explore the delicious offerings of this month!

Fruits: Apples and Pears

October truly shines with apples and pears, two fruits that represent the essence of fall.

Apples

With over 7,500 varieties of apples grown worldwide, October presents a great chance to sample local favorites. You'll find everything from tart Granny Smiths to

Julia Child's Apple Tart!

sweet Honeycrisps, each offering unique flavor profiles. Apples are perfect for snacking, baking, or making homemade cider. In fact, in the U.S., approximately 2,500 apple varieties are grown, with many being fresh and available at farmers' markets during this season.

Try incorporating apples into your meals by preparing a classic apple crisp or adding slices to your salads for a refreshing crunch. If you are feeling homesick, try our Ultimate Apple Pie. If you're craving something truly fancy, try our adaptation of Julia Child's French Apple Tart. Apples are rick in fiber and vitamin C, apples not only taste delicious but also contribute to your overall health.

Pears

Pears are equally delightful in October, with varieties like Bartlett and Bosc showcasing their juicy sweetness. These fruits can be enjoyed fresh, poached, or used in salads and desserts. For instance, a simple poached pear dish can be an elegant dessert, adding a touch of sophistication to your fall gatherings. Additionally, you can substitute pears for any apple pie or tart recipe. (I once had a friend who made the best apple pie, who revealed that she mixed in sliced pears for increased flavor. Her pie tasted like a highly flavorful apple pie!)

Like apples, pears offer health benefits, including being high in fiber and vitamin C. Their combination of flavor and nutrition makes them a great addition to your seasonal diet.

Vegetables: Pumpkins, Squash, and Winter Greens

If you can't drive by a Starbucks in October without stopping for a Pumpkin Cappuccino, October is the month for you! As the temperatures drop, hearty vegetables take center stage. October is the prime time for pumpkins, squash, and winter greens.

A pumpkin stand in October!

Pumpkins

Pumpkins are a significant symbol of October, offering more than just a spooky decoration. They are versatile and can be used in an array of dishes, from the beloved pumpkin pie to creamy soups and roasted seeds. Remember that smaller pumpkin varieties (we called them sugar pie pumpkins growing up) are often better choices for pie than the large pumpkins bred as Halloween decorations.

Packed with nutrients such as beta-carotene, pumpkins support eye health and add a warm orange hue to your meals. A single cup of cooked pumpkin contains approximately 49 calories, making it a healthy and satisfying addition to your diet.

Squash

My father loved squash in his Thanksgiving pie instead of pumpkin (it's an easy 1:1 substitute to make). Squash can also be a savory treat, especially when used in dishes like spaghetti squash and acorn or butternut squash. Try a butternut squash soup or mashed squash in place of mashed potatoes. Squash is a nutritional powerhouse, is easy on the budget, and keeps for weeks. Make sure your squash is ripe (you should be able to pierce the skin with a fingernail easily). If they aren't ripe yet, put them in a dark, cool place, and they will slowly ripen.

Winter Greens

Don't overlook winter greens! Kale, collards, and Swiss chard thrive in the cool temperatures of October and are rich in vitamins A, C, and K. They can be sautéed quickly or added to soups and salads for an extra nutritional boost. Incorporating these greens into your meals can improve your overall health, particularly in boosting your immune system as the flu season approaches.

Late Season Corn

While corn is typically associated with summer, late-season corn remains

Mexican Street Corn

deliciously available in October, particularly in the American South. This sweet, crunchy treat can be grilled, roasted, or added to salads and salsas. A fun fact: fresh corn has about 86 calories per cup and provides valuable nutrients, making it a great addition to your fall meals. Enjoy corn on the cob for a classic autumn experience or cut the kernels for a vibrant corn salad. For a zesty treat, try our Mexican Street Corn recipe!

Seafood: Salmon and Bass

Seafood lovers have much to look forward to in October as various fish come into season, providing fresh and delicious options.

Salmon

As one of October's seafood stars, salmon is both rich in flavor and packed with omega-3 fatty acids. A single serving provides approximately 1,500 milligrams of these healthy fats, which contribute to heart health. Available species, such as Chinook and Coho, vary in taste and texture, allowing you to experiment with different preparations—whether grilled, baked, or smoked. Salmon can be economical: try making a side and getting multiple meals from one side of salmon.

Baking a Side of Salmon with Asparagus

Bass

Bass, known for its mild flavor and flaky texture, is another excellent option this month. It can be quickly pan-seared or baked to perfection. Pair it with seasonal vegetables for a wholesome, delicious meal.

Oysters

As water temperatures lower, oysters become more plentiful and safer to eat. October is an ideal time to indulge in these briny delicacies. With their natural high

Serve oysters at home for less!

levels of zinc, oysters are fantastic for your immune system. Enjoy them raw on the half shell or cooked in various dishes, such as oyster chowder. To make oysters economical, try your local Whole Foods on Friday, where they are $1 per oyster for Prime members. They will shuck them for you free of charge (and they have an excellent "how to" shuck oyster video ).

Additionally, I find great oyster deals at Sprouts every day. Oysters are a great choice if you struggle to get enough iron in your diet. Try our suggestion for serving oysters at home on a budget.

Celebrate the Season

October is filled with an abundance of flavors waiting to be explored. From the crispness of apples and pears to the heartiness of pumpkins and squash, there is no shortage of delicious options. Remember that as inflation "bites" into your food budget, a great defense is buying produce and seafood in season!

So, grab your bags and head to your local market to discover the best of what October has to offer. Enjoy the harvest season!