It’s that time of year again! School has started, temperatures are dropping (yes, even in Texas), and some of our favorite summer recipes are no longer cutting it. Here are some tips on how to navigate this change in weather and produce to help elevate your meal game!

Shopping seasonally is a great way to reduce grocery store costs as in-season produce is typically cheaper. It can also be an easy way to break out of a meal plan rut by catering to the available produce and seasonal flavors.

Fruits in season in September:

Pomegranates
Figs
Apples
Pears
Plums
Grapes (Branch out and try some more unusual varieties like moon drop grapes!)

Vegetables in Season in September:

Delicata squash
Butternut squash
Honeynut squash (butternuts smaller and sweeter cousin!)
Acorn squash
Bok choy
Brussel Sprouts
Beets
Green Beans
Kale

This is not an exclusive list and most fruits and vegetables you love will still be available. However, you may start to notice an increase in price and a decrease in quality for produce that is not in season. Berries for example are in their final weeks of being in season. Prices start to go up and you may notice the ones you do purchase having a more tart and sour profile. On the flip side, all the winter squash varieties will start to decrease in price, and you may notice an improvement in the sweetness and flavor profile of the vegetable!

There are many ways to eat seasonally. Switch up your current fruit options from berries to apples. Incorporate more varieties of winter squashes as a starch source at meals. Change out your go-to vegetable sides for something new like Bok-choy, which can be sautéed into multiple dishes!

Here are some creative ways to eat seasonally this month:

Beef bulgogi with jasmine rice and Bok choy
Fig and goat cheese salad with arugula, farro, and Chicken
Pumpkin turkey chili
Apple cinnamon oatmeal topped with almonds and a dollop of yogurt
Cinnamon baked pears with honey
Delicata squash boats stuffed with Italian sausage, kale, and wild rice
Butternut squash soup
Pesto pasta with ground turkey and green beans
Sheet pan dinner of chicken thighs, beets, brussels sprouts, and sweet potatoes

Need more help navigating cooking, meal planning, and navigating the ever-changing grocery store? Reach out to Lemond Nutrition today. We would love to help you!

Written By: Jordan McHenry, RDN, LD, CPT