Hello, October!
According to the Old Farmer’s Almanac, October is named after the number 8 (from Latin octo, "eight"), since it was the eighth month in the ancient Roman calendar. Also, in Old England, October was called Winmonath, which means “wine month,” because this was the month when wine was made. This all seems perfectly fitting to me as October is my birth month and I do have an appreciation for the wine!
October is also when the leaves start to change into glorious shades of yellow, orange and red, when the markets become a sea of apples, pears and pumpkins, and the thought of pumpkin-spiced everything is on my mind constantly! It is when I crave all the home-baked sweets and heartwarming soups as to make-up for the shorter days.
And now a little bit more about the seasonal vegetables and fruits available during the month of October!
seasonal veggies {zones 4-6} - october
Cabbage - belongs to the Brassica genus of vegetables, which includes broccoli, radishes, and Brussels sprouts. It comes in a variety of shapes and colors, including red, purple, white, and green, and its leaves can be either crinkled or smooth.
Cabbage is especially high in vitamins C, K and high in potassium. It also contains insoluble fiber, which promotes regular bowel movements. Cabbage may help lower the risk of certain diseases, improve digestion, reduce inflammation and may help lower high blood pressure levels.
Kale - a cruciferous vegetable, closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. There are many different types of kale - with leaves being green or purple, and have either a smooth or curly shape.
Kale is a nutritious food rich in antioxidants, low in calories and contains several important nutrients, including vitamin K, vitamin C, manganese, and beta-carotene, which provide support for eye health, heart health, and overall health.
Celery root (Celeriac) - a root vegetable closely related to celery, parsley and parsnips. It has a nutty taste and crunchy texture that works especially well in salads. It can also be boiled, roasted, baked or mashed and used in place of potatoes in nearly any recipe.
Celeriac is high in vitamins, especially vitamin K, and nutrients that offer benefits such as protection against certain cancers, improved digestion, as well as heart and bone health.
Parsnip - a root vegetable with a sweet taste similar to carrots, but with a nutty, earthy undertone. They can be mashed, roasted, sautéed, boiled, baked, grilled, or fried and add a rich flavor to many dishes, working especially well in soups, stews, casseroles, gratins, and purees.
Parsnips are a great source of fiber, vitamin C, vitamin K, and folate, as well as other important micronutrients. They are high in antioxidants including vitamin C and polyacetylenes that may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease. Parsnips are high in fiber, which can support regularity, improve your digestive health, regulate blood sugar levels, and enhance heart health.
Broccoli - a green vegetable that vaguely resembles a miniature tree, belongs to the Brassica oleracea family and is closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables. Broccoli can be eaten cooked or raw, but different cooking methods provide different nutrient profiles.
* note about cooking broccoli - it is recommended to cut up or blend the broccoli first at least 40 min. prior to cooking to help with the sulforaphane absorption; if you skip this step, simply add some ground mustard seeds and you should be all good.
However you decide to consume it, broccoli is an excellent source of of multiple vitamins, minerals and fiber, and contains multiple potent antioxidants that support healthy cells and tissues throughout your body. Research indicates that eating broccoli may lower blood sugar and improve diabetic control, may help reduce various heart disease risk factors and prevent heart tissue damage, may support bowel regularity and healthy gut bacteria, and have a cancer-preventative effect.
Cauliflower - a cruciferous vegetable, member of the mustard family alongside with broccoli, Brussels sprouts, kale, and radishes. The word "cauliflower" stems from Latin, meaning "flowers of cabbage" and this low-growing plant does look similar to cabbage until the large leaves begin to open up, which reveals a globe-shaped, cream-colored head made up of bumpy florets attached to the main stem. Commercially, white cauliflower is the most common, though orange, purple, green, and brown cultivars also exist. It can be consumed raw - cauliflower florets as a snack dipped in hummus or another vegetable dip, or cooked in a variety of ways, such as steaming, roasting, or sautéing. It makes an excellent side dish or can be combined with dishes like soups, salads, stir-fries, and casseroles.
Cauliflower is an excellent source of vitamins and minerals, including vitamin C, folate, and vitamin K. It contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases, provides a significant amount of antioxidants, which are beneficial for reducing inflammation, it is a good source of choline, a nutrient many people are lacking, but plays a major role in maintaining the integrity of cell membranes, synthesizing DNA, supporting metabolism, involved in brain development and the production of neurotransmitters that are necessary for a healthy nervous system; it also helps prevent cholesterol from accumulating in the liver. Cauliflower is also rich in sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease, and diabetes.
Potatoes - a versatile root vegetable and a staple food in many households. They can be boiled, baked or steamed and consumed with the skin intact.
Potatoes are rich in vitamins, minerals and antioxidants. Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
Carrots - a crunchy root vegetable, which come in many colors, including yellow, white, orange, red, and purple.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.
Mushrooms - a fungus, with thousands of species identified, but only about two dozen are widely accepted for use as food. Some mushrooms have a rich umami (savory) taste, making them a good meat substitute. Others feature more delicate, earthy flavors. Some of the most popular mushrooms are:
Chanterelle - shaped like a trumpet.
Cremini (baby bella) - firm and dark.
Enoki - small white stems with caps.
Maitake - dimpled and spongy.
Oyster - fan-shaped with a thin cap.
Porcini - thick-stemmed with a reddish-brown cap.
Portobello - brown with a thick, large cap.
Shiitake - ivory-colored stem and a dark brown cap.
Mushrooms contain health-boosting vitamins and minerals, along with protein and fiber, all of which which may help boost your immune system, protect brain health, maintain heart health, and improve gut health. Mushrooms also contain ergosterol, which turns into vitamin D when exposed to ultraviolet light, which can potentially be enough to meet 100% of your vitamin D needs for the day. Something to try at home:
Slice one portabella or three smaller, white button or cremini mushrooms.
Leave them in direct sunlight for as little as 15 minutes. And there you have it - a vitamin D-rich mushroom to help you meet your daily levels!
Beetroot - a root vegetable, also known as red beet, table beet, garden beet, or just beet. There are numerous types of beetroot - yellow, white, pink, or dark purple. Beetroots are delicious raw but more frequently cooked or pickled; their leaves - known as beet greens - can also be eaten.
Beetroots are packed with essential nutrients and are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Tomatoes - a juicy and sweet fruit from the nightshade family native to South America, generally accepted as a vegetable. Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple; and many subspecies of tomatoes exist with different shapes and flavor. Consumed raw in salads and sandwiches, or cooked in stews, soups, grilled.
Tomatoes are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, folate, as well as lycopene - a potent antioxidant. Studies show that tomatoes and tomato products may reduce your risk of heart disease, protect against several cancers, and is good for bone health, as well as being beneficial for skin health, as it may protect against sunburns.
Cucumbers - a refreshing, nutritious, and versatile fruit (yes, it is technically a fruit) with a mild and distinctly crisp and refreshing flavor. Cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches, also as a low calorie snack and can be paired with hummus, olive oil, lemon, or salad dressing to add flavor.
Cucumbers have high water content, which promotes hydration, and they also help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits though it is better to eat the peel as well!
Eggplant - also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds. There are many varieties that range in size and color - they can be red, green or even black, but eggplants with a deep purple skin are the most common. Eggplants are incredibly versatile when it comes to cooking - they can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning.
Eggplant provides a good amount of fiber, vitamins and minerals in few calories. They are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage, and high in fiber and polyphenols, both of which may help reduce blood sugar levels.
Onions - are bulb-shaped root vegetable, closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw. Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.
Onions consist mostly of water, carbs, and fiber. Their main fibers, fructans, can feed the friendly bacteria in your gut. Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, and are rich antioxidants, which may lower blood sugar levels, improve bone health, and reduce the risk of several types of cancers. It is important to note that colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.
Garlic - a plant in the Allium (onion) family, closely related to onions, shallots, and leeks. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. The strong taste of garlic complements most savory dishes, particularly soups, sauces and dressings.
Garlic is rich in vitamin C, vitamin B6, and manganese. It contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia. It is believed that garlic may help prevent and reduce the severity of illnesses like the flu and common cold, it can improve blood pressure and appears to have some benefits for bone health by reducing oxidative stress.
seasonal fruits {zones 4-6} - october
Grapes - a kind of berries, are the fruit of a woody grape vine. Grapes can be red, green, purple, and seedless grapes. They can be consumed fresh as a snack, added to smoothies and salads, or prepared as juices, jelly/jam, and wine.
Grapes contain many important vitamins and minerals, including copper and vitamins B and K, as well as high in antioxidants. The compounds and antioxidants in grapes may protect against heart disease, chronic health conditions, high blood sugar, may help prevent common eye diseases, and may improve memory, attention, and mood, as well as protect against Alzheimer’s disease. As a good source of water and fiber, grapes may help relieve constipation and are a natural source of melatonin, a hormone that may improve your sleep quality.
Apples - among the world’s most popular fruits! They grow on the apple tree (Malus domestica), originally from Central Asia, there is a variety of colors and sizes. Usually eaten raw, apples can also be used in various recipes, juices, and drinks.
Apples are high in fiber, vitamin C, and various antioxidants. They are mainly made up of carbs and water, and contain fiber, which moderates blood sugar levels and promotes gut health. Apples may have several benefits, including improved heart health, a lower risk of cancer and diabetes.
Pumpkin - a type of winter squash that is in the same plant family as cucumbers and melons. Technically considered a fruit, since it contains seeds, but in terms of nutrition, it is more like a vegetable. Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. Pumpkins are popular in pies, custards, and muffins, but also work well in savory dishes, such as soups, stews and curries. Pumpkin seeds are also edible - roasted for a crunchy snack or salad topping.
Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants. Most of the health benefits of pumpkins relate to their content of fiber and micronutrients, including beta carotene and vitamin A. Pumpkin seeds are an excellent source of plant-based fat.
Pears - a sweet, bell-shaped fruits with a light green or greenish yellow color skin and a soft white flesh that surrounds a core containing seeds. Pears can be eaten fresh with their skin on or used in main dishes, baking and desserts, and are especially delicious when roasted or poached.
Pears are especially rich in folate, vitamin C, copper, potassium, a good source of polyphenol antioxidants and dietary fiber. The beneficial compounds in pears may help reduce inflammation and protect against certain diseases, help promote bowel regularity, constipation relief, and overall digestive health; may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents, can boost heart health by improving blood pressure and cholesterol, and may reduce stroke risk. Many of the fruit’s beneficial compounds are in the skin, so it is important to eat them with the skin on!
Quince - an ancient fruit native to various parts of Asia and the Mediterranean. Its cultivation can be traced back to ancient Greece and Rome, where it served as a symbol of love and fertility. They can be consumed raw, but because of their tough flesh and sour flavor, quinces are often eaten cooked and can be used to top oatmeal or yogurt.
Quinces boast a variety of essential vitamins, minerals and antioxidants, which may support a healthy immune system, reduce metabolic stress and inflammation while protecting your cells from free radical damage. Quinces may protect against gut damage associated with IBD, may safeguard against stomach ulcers and may also have antibacterial properties. Quince syrup has been shown to be as effective as traditional medications used to manage acid reflux symptoms.
Raspberries - the edible sweet & tart berries of a plant species in the rose family. There are many types of raspberries — including black, purple and golden — but the red raspberry is the most common. Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert, as well as jams and jellies. Buy fresh raspberries in season or purchase them frozen to use at any time.
Raspberries contain many important vitamins, minerals, including fiber and vitamin C, and are high in antioxidants, which may protect against cell damage as well as reduce your risk of certain chronic diseases. Raspberries may positively impact your blood sugar and contain beneficial compounds that may combat various cancers, including those of the colon, breast and liver. Raspberries may also reduce arthritis risk and decrease signs of aging.
Plums - a medium-sized stone fruit that are extremely nutritious. They can be consumed raw on their own, or enjoy them in smoothies and salads, as well as prepared in jams and jellies.
Plums contain many vitamins and minerals, in addition to fiber and antioxidants, that may help reduce your risk of several chronic diseases, aid bone health, help reduce inflammation and protect your cells from damage by free radicals. Plums are also effective for relieving constipation.
featured autumn recipes
Tangy, sweet, deliciously crunchy and full of freshness, this salad is a perfect combination of flavors and beauty! Serve as a starter salad or a side dish to a main course, it is truly a winner!