What's in Season in September Vegetables

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Beets: This bright red vegetable is not only incredibly flavorful but also packed with health benefits. Beets can help lower blood pressure due to their nitrate content and can also inhibit inflammation in the body. Beets natural coloring substance, betanin, has also been used as a dye in food production for many years, helping make ice cream, desserts, jams, and juices more attractive. → all about beets.

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Bell Peppers: Bell peppers are some of the most widely consumed vegetables for good reason: they are delicious, packed with vitamins, easily accessible, and incredibly versatile. While bell peppers are in season locally from July to September, you can almost always find them in grocery stores. Eat them raw, steam, grill, cook, or stuff them - the possibilities are endless! → all about bell peppers. 

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Brussels Sprouts: Small, but powerful - when it comes to vitamin C content, brussels sprouts far surpass that of all the larger members of the cabbage family. Brussels sprouts are a staple in many kitchens for good reason, not only are they delicious, but they are also incredibly versatile and easy to cook with. Stay away from eating this vegetable raw though as it can hard on the stomach. → all about brussels sprouts. 

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 Butternut Squash: Butternut squash is a classic fall favorite, with the peak harvest time in the US being from autumn through winter. However, its nutty flavor, abundant vitamins, and low fat and calorie content, make it a vegetable that’s great to add into your diet year-round. Try making it into a delicious, creamy soup or simply bake and season it. → all about butternut squash.

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Carrots: Their mild & pleasant taste makes carrots a favorite among many - even babies! Aside from tasting great, carrots contain more beta-carotene than any other veggie meaning they are great for your eyesight. They also contain pectin and are great for people with a sensitive stomach. Carrots are very versatile, you can eat them raw, cook them, make soup with them, or even bake them into a cake. → all about carrots.

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 Cauliflower: Cauliflower is a versatile vegetable that is replete with nutritional benefits. The cauliflower is high in potassium, which not only protects your heart, but also detoxifies the body. This vegetable works as a great low-carb replacement for things like rice, pizza crust, and potatoes! → all about cauliflower.

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Celeriac: While celeriac may not be very popular in the U.S., this vegetable can do wonders for your digestive system. The essential oils and terpenes in celeriac can help with stomach aches and stimulating digestive enzymes in your liver, gallbladder and pancreas. Celeriac can be enjoyed as a tea, soup, or even in a pastry form. → all about celeriac.

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Celery: Due to its low calorie content, celery has long been a favorite among dieters. Celery also acts as a natural antibacterial and can stimulate digestion and alleviate gas due to its essential oils and bitter substances. Try eating it raw with a dip or peanut butter, add it to a salad for a delicious crunch or use it in a vegetable soup. → all about celery.

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Cucumber: Cucumbers are packed with vitamins and minerals, and have an extraordinarily high water content which makes them very hydrating. On top of that, cucumbers are low in calories making them a great snack food. You can eat cucumbers raw (however, they can be a little hard to digest this way), steamed, braised, or even stuffed. → all about cucumbers.

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Chanterelles: In the culinary world, chanterelles have long been a favorite among chefs for their delicious nutty flavor and exquisite, meaty texture. Aside from being extremely tasty, chanterelles are high in iron, fiber and vitamin A. Chanterelles are perfect as the star in risottos or creamy soups but also go well with meat, pasta, dumplings or delicious omelets. → all about chanterelles.

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Corn: Corn has been foundational in a variety of cuisines, and is loved by both children and adults alike for its mild, sweet-fresh taste. It’s also packed with nutrients - fiber, potassium, magnesium, and B vitamins. One of our favorite ways to eat corn is grilled on the cob, or in a fresh corn salad with tomato and feta. → all about corn.

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Eggplant: Eggplant’s popularity stems from its delicious meaty texture, nutty flavor but it’s also incredibly healthy. In fact, eggplant can help lower ‘bad’ cholesterol due to its fat-soluble fibers and the anthocyanins it contains can help regulate high blood pressure. Try baking it with tomatoes and garlic or use the baked pulp to make a creamy spread. → all about eggplant.

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Ginger: This year-round staple has been an essential part of diets in Asian cultures for centuries. The aromatic and zesty ginger root can be used in anything from cocktails, to dumplings, to sauteed chicken and broccoli. Ginger is known for curing nausea, promoting good circulation, and even treating the common cold. → all about ginger.

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Green Beans: Green beans are a staple in the American diet for their versatility, accessibility, and a mild taste. Since green beans consist of 90 percent water, their share of nutrients is relatively low. Nevertheless, seven ounces of green beans cover about 40 percent of your daily requirement of vitamin C. → all about green beans. 

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Hokkaido Pumpkin: Hokkaido pumpkins are smaller and less fibrous than many other pumpkins, but this also makes them quite a bit easier to cook with! They are also relatively low carb, are a great source of vitamin A, and are high in potassium. There are endless options when it comes to cooking Hokkaido pumpkin - try making soup, mashed potatoes, pie, casseroles, or stuffing them. → all about Hokkaido pumpkin. 

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Onion: Onions are the basis for many dishes, and come in many varieties and forms. While they are locally in season from July to October, you can find them in grocery stores year-round. Onions can help promote healthy digestion and are high in B vitamins as well as vitamin C. Since there are so many varieties, you can find one that’s suitable for almost any dish. → all about onions.

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Peas: Peas sweet flavor and delicious crunch make them a tasty addition to a variety of dishes. On top of that, peas are a good source of protein, contain fiber, are easy to digest, and can even help strengthen your immune system. You can eat them raw, add them to salads, or add them to stir fry, soups, or even curries.  → all about peas.

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Porcini Mushrooms: While porcini mushrooms are known for their thick stem and delicious earthy flavor, you might be surprised to learn that they’re also packed with tons of essential nutrients such as iron, protein, and vitamin D. To make porcini mushrooms, try briefly steaming or sauteing them and then adding them freshly cooked pasta. → all about porcini mushrooms.

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Potatoes: Thanks to french fries and mashed potatoes, potatoes often get a bad reputation for being unhealthy. In reality, though, the delicious starch is surprisingly low in calories and fat, while being full of valuable nutrients. For a healthier way to make potatoes, try simply boiling them and sprinkling them with salt, pepper and a little olive oil. → all about potatoes.

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Pumpkins: No other ingredient has a stronger association with fall than the pumpkin. However, there is much more to this vegetable from both a culinary and nutritional standpoint. Aside from classic fall dishes like pumpkin pie and pumpkin bread, pumpkins also make for a great pasta substitute. You can also roast the seeds for a delicious, nutrient-packed snack. → all about pumpkins.

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Shallots: Shallots were made popular by French cooking for their mild and delicate taste. Shallots are incredibly versatile and as a rule of thumb, if a recipe calls for onion, you can almost always replace it with shallots if you prefer a milder taste. Shallots pair particularly well with red and game meat dishes. → all about shallots. 

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Spaghetti Squash: Spaghetti squash is the ultimate pasta and noodle substitute, making it an easy, delicious, and more nutritious substitute for carb-loaded dishes. You can make almost any dish that you would regularly use spaghetti in with spaghetti squash instead. For an extra fun presentation, use the hollowed-out spaghetti squash shell as your bowl! → all about spaghetti squash. 

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Tomatoes: While you can find tomatoes in stores year-round, nothing beats a locally grown, plump, and juicy tomato that’s perfectly in season. What makes tomatoes particularly healthy is their abundance of lycopene which has antioxidant properties. Tomatoes are also high in vitamin C and minerals such as potassium, magnesium, and folic acid. → all about tomatoes. 

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