What’s In Season? September Produce Guide.
For so many, September marks the embrace of fall. Here in North Carolina, we’ve still got a long way to go with this heat, but it’s nice to think we’ll be sipping mulled wine around the fire pit soon enough. September produce definitely makes it feel real with the introduction of apples and pumpkins—and we’re ready to put them to good use!
Here’s what to look for this month.
Table of Contents
Our favorite fall flavor, even more than pumpkin, is apple. Give us all of the apple cider, apple-spiced tea, and warm apple pie! Aside from being a seasonal favorite, they’re healthy. They’re high in fiber and water, which makes them filling and good for your gut. Not only are apples a smart snack choice, but they’re a fun way to jazz up your salad, too!
Or try apples in these other recipes:
- Pork Chops with Apples and Butternut Squash by The Forked Spoon
- Apple Pie Granola by White Kitchen Red Wine
- French Apple Thyme Tart by Tastes Like Green Spirit
Blackberries are a gorgeously sweet treat, so take advantage of them while they’re around! They’re great in baked goods, toppled over ice cream, or simmered into a jammy compote. You could also easily muddle them into a cocktail if you want to be really fancy.
Try blackberries in these recipes:
- Summer Nights Blackberry Lavender Mojitos by Two Sisters Living Life
- Blackberry Arugula Chicken Salad by Peanut Butter and Fitness
- Blackberry Overnight Oats by Grateful Grazer
It’s funny how as a kid, broccoli was only tolerable if it was smothered in melted cheese. Today, roasted broccoli is hands down my favorite veg side. A simple drizzle of olive oil and a few dashes of kosher salt and cracked black pepper go a long way. However, my favorite way to eat it is with garlic salt and nutritional yeast so you get that cheesiness without the extra calories. When shopping, be sure to snag broccoli with tightly-packed green florets and firm stalks.
Or try broccoli in these other recipes:
- Broccoli Beef Soba Bowl by The Modern Proper
- Three Cheese Broccoli Soup by The Almond Eater
- Creamy Lemon Pappardelle with Roasted Broccoli by Hello Veggie
This healthy cruciferous vegetable comes with quite a few health benefits. Cabbage is a digestive tract cleanser which helps improve digestion. It’s also high in vitamin C and contains vitamin K. When it comes to cooking, it’s actually really versatile! You can cook it or eat it raw in salads and slaws.
Try cabbage in my Unstuffed Cabbage Rolls!
Or try it in these other recipes:
- Irish Colcannon by The View from Great Island
- Grilled Shrimp Tacos with Creamy Slaw by Isabel Eats
- Healthy Carrot Cabbage Coleslaw by Yay! For Food
When we think of carrots, we think of eye health. That’s been ingrained into us since we were little. But this crunchy veg has some other great health benefits, too! They’re full of both soluble and insoluble fibers; they help with digestion, boost heart health, lower blood pressure, and fight cholesterol. Carrots are also rich in vitamins, minerals, and antioxidants like vitamins B6 and K, potassium, and phosphorous. They’re a light crunchy snack with a hefty healthy punch.
Try our Hot Honey Roasted Carrots!
Or try carrots in these other recipes:
- Easy Quick Pickle Carrots by Randa Nutrition
- Spiralized Carrots and Quinoa Veggie Bowl by Nutritiously
- Roasted Carrots and Beets with Feta and Pecans by The Yummy Bowl
Cauliflower has been viewed as a trendy health food for a while now. It’s being shredded to substitute rice and mashed to mimic potatoes; it’s even being used as pizza crust! In addition to helping folks who are trying to lessen their carb intake, the cauliflower has a bangin’ nutritional profile.
Try cauliflower in my Easy One-Pot Roasted Cauliflower Soup!
Or try it in these other recipes:
- Air Fryer Blackened Cauliflower Tacos by Sprinkles & Sea Salt
- Roasted Garlic Mashed Cauliflower by Every Little Crumb
- Maple Sriracha Cauliflower Wings by Cupful of Kale
Crisp and sweet corn on the cob is a dream—especially slathered in butter and speckled with salt. But there are so many other ways to enjoy it, too! It can be used in salads, sprinkled over tacos, or baked into bread. It also has its health benefits. It’s an energy booster, it’s good for your skin, and it can aid in lowering blood sugar and cholesterol levels.
Try corn in these recipes:
- Mexican Street Corn Fries by A Seasoned Greeting
- Corn Fritters by Grandbaby Cakes
- Corn Chowder by The Original Dish
Cucumbers are amazing! They’re so crisp and refreshing. Whether you’re tossing them into a salad or placing them into your seltzer water, they’ll cool you right down, which makes them the perfect veg for these scorching summer months. Though cucumbers seem like nothing more than crunchy flesh and water, they’re high in nutrients, antioxidants, and could help lower blood sugar. Naturally, they also promote hydration. This is one of the easiest veggies to add to your diet this season, so make sure you load up.
Cool off with my Cold Sesame Noodles with Shaved Cucumber and Mango Salad!
Or try cucumbers in these other recipes:
- Spicy Refrigerator Dill Pickles by With Spice
- Green Goddess Sandwiches by Rhubarb and Cod
- Cucumber Tomato Salad by George Eats
Unless breaded, fried, and heavily sauced as eggplant parm, folks are often irked by eggplant. But when done right, it’s super tasty and easy to enjoy! This low-calorie high-fiber fruit (which we all consider a vegetable) can be chalked up as another heart healthy option. It contains many nutrients that reduce the risk of heart disease while helping with weight loss and blood sugar control.
Try our Easy Baked Eggplant Parm!
Or try eggplant in these other recipes:
- Grilled Eggplant Bruschetta by Electric Blue Food
- Eggplant and Halloumi Stir-Fry by Serving Dumplings
- Soy-Glazed Eggplant by The New Baguette
Fennel tastes similar to anise, or black licorice, which isn’t everyone’s cup of tea. But it’s amazing just how delicious this stuff is when thinly shaved and tossed into a salad. It’s also great with seafood! Crisp and refreshing, fennel also packs a nutritious punch and is considered a heart healthy choice.
Try fennel in my Smokey Cioppino!
Or try it in these other recipes:
- Winter Grapefruit and Persimmon Salad with Fennel by Serving Dumplings
- Braised Fennel with Crispy Charred Leeks by The Maker Makes
- Green Carbonara with Pork Apple Meatballs by Rhubarb and Cod
Grapes are typically treated as a quick snack; pop’em in your mouth and enjoy that sweet juicy burst of sweetness. But grapes, green or purple, are also fantastic to cook with—even in savory meals. They’re also full of vitamins, nutrients, and antioxidants.
Or try grapes in these other recipes:
- Baked Grapes and Whipped Feta Bruschetta by Larder Love
- Roast Chicken Legs with Garlic and Grapes by Serving Dumplings
- Crunchy Lentil Salad by A Simple Palate
Did you know that there are over 130 varieties of green beans? Don’t worry, we won’t go through them all. We’re just here to encourage consumption because green beans are packed with the good stuff. Think vitamins A, C, and K. They’re also a low FODMAP food, a heart-healthy option, and they contain protein. Wins all around!
Try green beans with our sheet pan Baked Hoisin Salmon!
Or try these other green bean recipes:
- Quick Pickled Green Beans by Fork in the Road
- Warm Cauliflower, Green Beans, and Chickpea Salad by the Healthy Hunter
- Green Beans Almondine by The Modern Proper
Hatch chile season is here! The window for Hatch chiles is so small it’s unfair, which is why people go bananas over them. The slightly smoky pepper is earthy in flavor and mild in heat, so it’s perfect for folks who love the taste of peppers but don’t enjoy incinerating their stomach lining. There are so many things you can do with Hatch chiles in the short time that they’re here—roasting them is especially awesome.
Or try Hatch chiles in these other recipes:
- Green Chile Cornbread Stuffing Casserole with Sausage by Garlic and Zest
- Hatch Chile Chimichurri by My Modern Cookery
- One-Pan Hatch Chile Cheese Dip by Chili Pepper Madness
Remember when kale was the star of the superfoods? Kale chips, kale smoothies—kale was everywhere. Various other vegetables have stepped into the superfood spotlight since, but kale still holds a secure spot in the nutritional world with its rich source of vitamins, folate, manganese, and dietary minerals.
Try my Soothing Chicken and Kale Soup!
Or try kale in these other recipes:
- Chickpea Kale Caesar Wrap by Cait’s Plate
- Loaded Veggie Tacos with Avocado Cilantro Sauce by A Simple Palate
- Squash and Caramelized Onion Pasta by Lazy Cat Kitchen
Is there anything better than when juicy peaches are in season? Whether you’re into sweet peach cobblers, savory peach salsas, or just eating peaches on their own, they’re a must-have while they’re around and fresh—nutritious and delicious!
Or try peaches in these other recipes:
- Best Every Skillet Peach Cobbler by Butter Be Ready
- Peach and Tomato Caprese Salad by The Modern Proper
- Ginger Peach Galettes by Healthy Little Vittles
Pears are super nutritious with their sweet and earthy flavor, and slightly gritty texture. They promote good gut health, have anti-inflammatory properties, and are linked to lower the risk of diabetes. We tend to enjoy them as they are, but we’ve also learned to appreciate their flexibility with savory dishes, and even cocktails!
Or try pears in these other recipes:
- Kale and Butternut Salad with Pears and Almonds by Skinnytaste
- Maple Baked Pears with Whipped Cream by Cotter Crunch
- Stuffing with Mushrooms and Pears by Snixy Kitchen
Bell peppers are are such a wonderful addition to, well, almost anything! They fit comfortably in Italian cuisine, Mexican, Chinese, Thai, etc. And their bold flavor and crispness is always noticed. Bell peppers belong to the nightshade family and can be enjoyed raw or cooked.
Or try bell peppers in these other recipes:
- Easy Grilled Veggie Skewers by The Forked Spoon
- Sweet and Sour Chicken by Bowl of Delicious
- Pinto Bean Nachos by Nourish and Fete
Potatoes—everyone’s favorite guilty pleasure! Starchy, heavy, and comforting, this root veg is often associated with being bad for you. Especially since it tends to turn up as a crispy fried side—hash browns, tater tots, French fries. But potatoes do offer some benefits. Along with being satiating, they’re high in vitamins, minerals, antioxidants, fiber, and resistant starch. Moderation and healthier preparation are key.
Or try potatoes in these other recipes:
- Perfect Latkes by The View from Great Island
- Best Mashed Potatoes by Downshiftology
- Copycat Chicken Gnocchi Soup by Munchkin Time
Pumpkins—they’re not just for pie! Pumpkins are rich in vitamin A, antioxidants, potassium, and fiber. Sure, they’re fantastic in baked goods (and lattes), but there’s a pretty extensive list of things you can do with pumpkins away from that stuff.
Try pumpkin in these recipes:
- Pumpkin Carrot Soup by Lindsey Eats LA
- Healthy Pumpkin Bread by Erin Lives Whole
- Roast Pumpkin Chickpea and Feta Salad by The Yummy Bowl
Thrown over tacos, tossed into a green salad, or pickled and served with charcuterie, radishes are one of my faves. There’s just something exhilarating about them with their snappy peppery flavor. Despite the fact that they’re mostly used as a garnish or addition, they’re also great on their own when roasted and they come with some pretty awesome health benefits—like supporting a healthy digestive system.
Or try radishes in these other recipes:
- Roasted Radish Mini Bagels by My Goodness Kitchen
- Roasted Radishes by Real + Vibrant
- Radish Potato Salad by With Food + Love
Tart and sweet, raspberries seems to pair perfectly with chocolaty goodness in all desserts—from cakes to ice cream. They also make a wonderful snack on their own, considering the fact that they’re low in calories and high in fiber. They’re a great addition to your morning yogurt, oatmeal, and even salads!
Try raspberries in these recipes:
- Raspberry Mint Mojitos by KJ & Company
- Goat Cheese and Roasted Raspberry Crumble Ice Cream by Gathered At My Table
- Chocolate Brownies with Raspberry Champagne Cream by Jaimie Eats
Squash—there are so many varieties! And though the mention of squash is typically connected to cooler months, summer has a wonderful offering. Yellow squash and zucchini are super simple to prepare, too. Roughly chop them up, toss them in some olive oil and spices, and roast to tender golden perfection. You could also get creative and make muffins, crispy fried fritters, or make use of their blossoms.
Try my Tex Mex Stuffed Zucchini Boats!
Or try summer squash in these other recipes:
- Calabacitas by Isabel Eats
- Zucchini Pizza Tart by Page & Plate
- Easy Zucchini Fritters by Six Hungry Feet
Tomatoes are never a bad idea. We put them in salads, on burgers, over pizza—there isn’t a bad time for them! But there IS a best time for them, and that’s when they’re in season. Botanically a fruit, tomatoes are treated like vegetables. They come in several varieties, they’re easy to grow, and they’re a great source of vitamin C, potassium, folate, and vitamin K.
Or try fresh tomatoes in these other recipes: