Harvest Delights: Tasty October Recipes

Eating seasonal food offers a range of benefits for both your health and the environment. Freshness and Flavor: Seasonal fruits and vegetables are typically harvested at their peak ripeness, which means they are at their tastiest and most flavorful. The flavors are more robust, and the textures are often better when produce is in season.

Seasonal foods tend to be more nutritious because they are allowed to ripen fully before being harvested. They are packed with essential vitamins, minerals, and antioxidants, making them better for your overall health.

Here are three delicious and healthy meal recipes for October, incorporating seasonal ingredients:

Pumpkin and Black Bean Soup

Ingredients:

  • 2 cups pumpkin puree (canned or homemade)

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 1 red bell pepper, diced

  • 4 cups vegetable broth

  • 1 teaspoon cumin

  • 1/2 teaspoon smoked paprika

  • Salt and pepper to taste

  • Olive oil for sautéing

  • Optional toppings: Greek yogurt, chopped cilantro, pumpkin seeds

Instructions:

  1. In a large pot, heat olive oil over medium heat. Add chopped onions, garlic, and red bell pepper. Sauté until the vegetables are soft and fragrant.

  2. Add cumin and smoked paprika, and sauté for another minute.

  3. Stir in pumpkin puree, black beans, and vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes.

  4. Season with salt and pepper to taste.

  5. Serve hot, garnished with a dollop of Greek yogurt, chopped cilantro, and pumpkin seeds if desired.

    Roasted Butternut Squash and Quinoa Salad

Ingredients:

  • 1 cup quinoa

  • 2 cups water or vegetable broth

  • 1 small butternut squash, peeled, seeded, and diced

  • 2 tablespoons olive oil

  • 1 teaspoon cinnamon

  • 1/2 teaspoon nutmeg

  • Salt and pepper to taste

  • 1/2 cup dried cranberries

  • 1/4 cup chopped pecans

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons maple syrup

  • 2 cups arugula or mixed greens

Instructions:

  1. Preheat your oven to 400°F (200°C).

  2. Toss the diced butternut squash with olive oil, cinnamon, nutmeg, salt, and pepper. Spread it out on a baking sheet and roast for 20-25 minutes or until tender and slightly caramelized.

  3. While the squash is roasting, rinse the quinoa thoroughly. Combine it with water or vegetable broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the liquid is absorbed.

  4. In a small bowl, whisk together balsamic vinegar and maple syrup to create the dressing.

  5. In a large bowl, combine cooked quinoa, roasted butternut squash, dried cranberries, and chopped pecans. Drizzle with the balsamic maple dressing and toss to coat.

  6. Serve the salad over a bed of arugula or mixed greens.

    Baked Apple Oatmeal

Ingredients:

  • 2 cups rolled oats

  • 1 1/2 cups unsweetened almond milk (or your preferred milk)

  • 2 apples, peeled, cored, and diced

  • 1/4 cup pure maple syrup

  • 1 teaspoon cinnamon

  • 1/2 teaspoon nutmeg

  • 1/4 teaspoon salt

  • 1/4 cup chopped walnuts (optional)

  • Greek yogurt or almond yogurt for serving

Instructions:

  1. Preheat your oven to 375°F (190°C).

  2. In a mixing bowl, combine rolled oats, almond milk, diced apples, maple syrup, cinnamon, nutmeg, and salt. Mix well.

  3. Pour the oat mixture into a baking dish and spread it evenly. Sprinkle chopped walnuts on top if desired.

  4. Bake in the preheated oven for 35-40 minutes or until the oatmeal is set and lightly browned on top.

  5. Serve warm with a dollop of Greek yogurt or almond yogurt.

These October recipes incorporate seasonal ingredients and provide a balance of flavors and nutrients to keep you nourished and satisfied throughout the month. Enjoy!

Afsi Felsher