September is a wonderful time for fresh produce as summer transitions into fall. While many of us have access to a wide variety of foods year-round, eating seasonally can benefit both your health and the environment. Seasonal foods are often fresher, tastier, and more nutritious. Additionally, buying local produce supports your community and reduces the carbon footprint associated with transporting out-of-season items. Here’s a guide to some delicious fruits and vegetables that are in season this September in the U.S.:
1. Apples
Why They’re Great: September marks the beginning of apple season, and you’ll find a variety of crisp, juicy apples available. Apples are high in fiber, antioxidants, and vitamin C, making them a nutritious addition to your diet.
How to Enjoy: Eat them raw, bake them into pies, or make a refreshing apple salad.
2. Pears
Why They’re Great: Pears are at their peak in September. They are rich in dietary fiber, vitamins C and K, and antioxidants. Pears are not only delicious but also aid in digestion and support heart health.
How to Enjoy: Enjoy them fresh, poached, or sliced into salads and desserts.
3. Pumpkins
Why They’re Great: Pumpkin season begins in September, and it’s a versatile ingredient packed with vitamins A and C, fiber, and antioxidants. Pumpkins are excellent for heart health and immune support.
How to Enjoy: Roast pumpkin cubes, make a hearty pumpkin soup, or use pumpkin puree in baking.
4. Sweet Potatoes
Why They’re Great: Sweet potatoes are a fall favorite that’s rich in beta-carotene, vitamins A and C, and fiber. They support healthy vision and immune function.
How to Enjoy: Roast them, mash them, or add them to stews and casseroles.
5. Beets
Why They’re Great: Beets are in season during September and are packed with essential nutrients like fiber, folate, and manganese. They help improve blood flow and support liver health.
How to Enjoy: Roast beets, add them to salads, or blend them into smoothies for a nutrient boost.
6. Broccoli
Why They’re Great: Broccoli is a cool-weather vegetable that thrives in September. It’s loaded with vitamins C and K, fiber, and antioxidants, which help protect against various diseases.
How to Enjoy: Steam it, stir-fry it, or add it to soups and casseroles.
7. Carrots
Why They’re Great: Carrots are plentiful in September and are high in beta-carotene, which converts to vitamin A in the body. They are great for eye health and immune support.
How to Enjoy: Enjoy them raw, roasted, or added to soups and stews.
8. Grapes
Why They’re Great: September is the perfect time for grapes, which are rich in antioxidants, vitamins C and K, and various phytonutrients. Grapes can help improve heart health and protect against inflammation.
How to Enjoy: Eat them fresh, freeze them for a refreshing snack, or use them in salads.
9. Corn
Why They’re Great: Sweet corn reaches its peak in September and is a great source of fiber, vitamins B and C, and antioxidants. It’s a versatile ingredient that adds sweetness and crunch to many dishes.
How to Enjoy: Grill it, boil it, or add it to salads and salsas.
10. Zucchini
Why They’re Great: Zucchini is abundant in September and is low in calories while being high in vitamins A and C. It also provides a good amount of dietary fiber.
How to Enjoy: Sauté it, grill it, or use it in baked goods and casseroles.
Conclusion
Embracing seasonal produce not only supports local farmers but also allows you to enjoy the freshest and most flavorful ingredients available. This September, take advantage of the delicious fruits and vegetables in season and incorporate them into your meals for a taste of the season. Your body, your taste buds, and your community will thank you!