By Erica F Perusse, BS
As summer says goodbye and the crisp air of fall rolls in, September brings a harvest of fresh, vibrant produce that’s perfect for nourishing your body and helping you reach your health goals. We know it’s not always easy to add a variety of colors to your plate, especially when you’re busy or dealing with challenges like bloating and weight loss. But here’s a little secret: embracing in-season fruits and veggies this month boosts your nutrition and helps you stay on track with your wellness journey!
Eating in-season produce is a savvy move for many reasons. It’s often more affordable because it’s plentiful and can help you save on grocery costs. Plus, these colorful foods are easy to find at your local markets. And who knows? You might just discover a new favorite that makes your meals even more delightful. Let’s dive into the September harvest and explore how these seasonal foods can benefit you, especially if you’re focused on managing weight, reducing bloating, or simply enjoying a healthier diet.
Did You Know? When fruits and vegetables are grown and picked in-season, they offer the best nutrient quality you can get all year long. Fresh produce that’s homegrown and sold locally—often within 50 miles—retains more of its essential vitamins and minerals because it spends less time in transit and on store shelves. So next time you shop, choose some of these in-season fruits and veggies to enjoy optimal flavor and nutrition while supporting local farmers.
Add a Splash of Color: Boost Your Plate with Seasonal Hues
Apples: A Classic Fall Favorite If there’s one fruit that perfectly captures the essence of fall, it’s the apple. And in New York, they are not called the Big Apple for nothing! Local farms are bursting with an incredible variety of apple flavors, from sweet and crisp to tart and tangy. Apples are not only a tasty snack, but they also pack a punch of nutrients like fiber, potassium, and vitamin A, C, E, and K, which help manage blood sugar levels, support heart health, and boost your immune system. Apples are a great addition to your weight loss plan, whether you enjoy them raw, baked, or in a fresh salad.
Pears: Sweet and Nutritious Pears are a true gem, offering a juicy burst of flavor that can elevate any meal or serve as a satisfying snack. You’ll find a delightful variety in stores, like the buttery Bartlett (greenish yellow or red), the crisp Anjou (green or red), and the fragrant Bosc (brownish yellow). Packed with fiber, vitamin C, and potassium, pears not only support digestive and heart health and keep you feeling full longer, but they also fight inflammation and even aid in weight loss. Whether you add them to a salad or a savory dish or enjoy them alone, pears are a fantastic choice.
Pumpkins and Gourds: Fall’s Nutrient-Rich Star Pumpkins and gourds aren’t just for Halloween—they’re nutritional powerhouses perfect for fall recipes. Rich in Vitamin A, B1, B6, and C, manganese, folate, and fiber, they may support both eye and heart health, and help decrease blood glucose and blood lipids. Whether adding them to soups, baking them into pies, or roasting them for a savory side, these versatile veggies bring comfort and a boost to your health with every bite.
Brussels Sprouts: Small but Mighty Brussels sprouts often get a bad rap—we get it, they can be a divisive veggie! But like many foods, it’s all about how you prepare them. These small veggies are loaded with nutrients like Vitamin C, Vitamin K, folate, and fiber, which may be fantastic for boosting your immune system, supporting heart health, and aiding digestion (gut health). When you roast or sauté Brussels sprouts, you unlock their rich, savory flavor, turning them into a delicious side dish that can help you stay on track with your weight loss goals. Give them a try; you might just find a new favorite way to enjoy them!
Mushrooms: A Nutritious Classic September is a great time to enjoy mushrooms, which come into season and offer a delightful variety of flavors and textures. You might find types like the earthy cremini, meaty portobello, or delicate shiitake at your local market. Mushrooms are packed with essential nutrients, including Vitamin D, B vitamins, and antioxidants, which may support immune function, promote in lowering cholesterol, and aid in lessening the risk of health conditions like diabetes. Incorporate mushrooms into your meals by adding them to soups, tossing them in stir-fries, or roasting them as a savory side dish. Their versatility makes them a fantastic addition to almost any recipe, enhancing both taste and nutrition.
These are just a few of the in-season fruits and veggies you’ll find in September. Take a stroll through your local market and see if you spot others. Typically, in-season produce takes center stage in the produce aisle—often right in front of you as you walk in the door! If you live in an area with limited access to fresh, in-season produce, don’t worry. Frozen options are just as nutritious as they are flash-frozen right after being picked, locking in all those vital nutrients.
September Recipe Ideas
Roasted Veggie Medley: Combine Brussels sprouts, sweet potatoes, and beets for a hearty, nutritious side dish that supports weight loss and reduces bloating.
Pumpkin Soup: Warm up with a creamy pumpkin soup rich in vitamins A and C, perfect for boosting immunity and comforting your soul.
Apple and Pear Salad: Toss apples and pears with mixed greens, nuts, and a light vinaigrette for a refreshing salad that promotes digestive health and satisfaction.
Adding these colorful, seasonal foods to your diet makes your meals more vibrant, supports your body’s needs, and helps you achieve your health goals. Give these September foods a try and experience the benefits for yourself. Your body will thank you!
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