The U.S. is blessed when it comes to biodiversity, with countless regions of the country growing a vast array of seasonal produce at any given moment. From the peach orchards of Georgia to the almond farms of California, here’s the produce coming into season in September.
Acorn squash
Available through: January
Grown in: Michigan, California, New York
This fruit (yes, fruit!) does double duty as both an autumnal centerpiece and as a starchy, souped-up potato substitute in the winter months. Rich in vitamins, minerals and the antioxidant beta carotene, a diet rich in acorn squash supports ocular health in particular. Squash has been linked to decreased rates of cancer, neurological diseases and even diabetes.
Cooking tips: Most roads begin with roasting when it comes to acorn squash. An hour in the oven will transform the fruit from brick hard to luxuriously smooth and moist. From there, squash can be used in soups, salads or even lightly mashed.
Asian pear
Available through: November
Grown in: Washington & Oregon
A seasonal staple of the Pacific Northwest, Asian pears can be found in produce sections across the country for just a few short months each year. Though they resemble apples in size and shape, the taste and texture of the fruit is much more akin to that of the pear family. A serving of the fruit is packed with the usual suspects like Vitamins C, fiber and potassium, but also unusual nutrients like copper and Vitamin K. Asian pears possess incredible natural stamina, and will stay fresh for up to three months when refrigerated, so scoop some up when you can. They’ll keep!
Cooking tips: Asian pears appear frequently in Korean marinades and meat dishes because of their natural enzymes, which break down tough animal proteins. Use them in fruity marinades or just slice them up raw.
Brussels sprouts
Available through: February
Grown in: California & Michigan
If you’ve been sleeping on these veggies following a traumatic childhood event in which you weren’t allowed to leave the table until you had cleared your plate of them, it’s time to revisit Brussels sprouts as an adult. Notable for possessing ALA Omega 3 Fatty Acids, Brussels sprouts have been shown to reduce inflammation in the body and help regulate blood-sugar levels.
Cooking tips: Few things in life are as delicious as Brussels sprout halves, first grilled on a cast-iron skillet before simmering in stock. They pair excellently with salty, fatty meats like bacon.
>> Recipe: maple bacon roasted Brussels sprouts
Dates
Available through: December
Grown in: California
California’s Coachella Valley is ground zero for the country’s annual date harvesting. From September through December, more than 40 million pounds of the four main date varieties will be plucked from trees, usually by hand. Dates are almost an impossibly rich natural food, with a taste and texture that rival pastry shop buttercreams. But with a vast array of B Vitamins, and a bountiful supply of antioxidants, fiber, and even protein, dates are anything but an empty-calorie filled dessert.
Cooking tips: Delicate enough to sliver into salads (especially those featuring citrus), yet hearty enough to stand up as a complimentary side dish to meats like lamb and beef, dates can do it all.
Figs
Available through: early October
Grown in: California, Texas, Utah
After whetting appetites with a small early summer sliver of a harvest season, the majority of U.S.-grown figs come roaring fully into season in September before sputtering out just four to six weeks later. Gobble them up while you can, because figs are truly one of the natural world’s worthy rivals of any piece of candy ever produced by man. Fiber-rich figs help you to feel full for longer periods after meals. Plus, they are loaded with vitamins, calcium and antioxidants. And get this: figs’ high mucilage content helps support human mucous membrane health, keeping sore throats at bay as temperatures drop.
Cooking tips: Give your avocado a day off and cover your toasts in figs instead. Fresh figs also make fantastic pizza toppers for a few weeks every year.
Grapes
Available through: October
Grown in: California, Oregon, Washington, New York
Though grapes are a year-round staple in most grocery stores, much of what you’re privy to for most of the year is imported from other countries. U.S. grape-growing slowly ramps up across the country beginning in May, but hits a major stride in September before putting out a month later. While as much as 90% of U.S. grapes may be grown for winemaking each year, plenty of the green and purple orbs will make their way into produce sections as well.
Cooking tips: Pair grapes with light, fresh chicken dishes or toss them atop a salad. But the very best way to enjoy a handful of grapes has got to be all on their own.
Pumpkin
Available through: December
Grown in: Though patches abound in many states, 95% of all pumpkin grown for eating hails from Illinois
Pumpkin, itself a member of the squash family, is actually the fruit of the pumpkin vine. And while the entire family tree – err, vine – is known for being high in fiber, pumpkin have some addition health benefits that will keep your body full of treats come Halloween. The orange flesh of the plant is full of potassium and Vitamin C, which along with all of that fiber give pumpkin some credibility as a heart-healthy food.
Food Culture: Pumpkin spice is a big fat lie
Cooking tips: Oh, a little dish called pumpkin pie, maybe?
>> Recipe: Brownie pumpkin pie
