October marks the start of autumn, a season that brings with it warm colours, milder temperatures and an incredible variety of fruit and vegetables. Choosing seasonal products is not just more sustainable, but it also lets you enjoy the most flavour and the best nutritional benefits. Let’s see which fruit and vegetables October has in store, along with a few tips on how to use them for cooking.

 

 

October vegetables

Squash

The undisputed queen of autumn, squash is versatile, nutritious and perfect for many dishes. Rich in beta-carotene, an antioxidant that is good for healthy skin and eyesight, squash is also a source of fibre and minerals.

Cauliflower

With its delicate flavour and detoxing properties, cauliflower is perfect for enriching autumn menus. This vegetable is rich in vitamin C and beneficial substances for the immune system.

Spinach

 Spinach is rich in iron, calcium and vitamins, such as vitamins A and C, which are essential for boosting the immune system. This green leaf vegetable is light yet nutritious.

Leeks

Leeks are sweeter and more delicate than onions and are perfect for making puréed or normal soups. They are a good source of fibre and have diuretic properties, making them perfect for detoxing.

Cavolo nero

Cavolo nero is a key ingredient of many autumn recipes, especially in Tuscan cuisine, such as the famous ribollita chunky soup. It is packed full of antioxidants, vitamins A, C and K, and is well-known for its anti-inflammatory properties.

Fennel

Light and rich in water, fennel has good digestive properties. Perfect in salads and very rich in vitamins and fibre, it also keeps its flavour when steamed or baked.

October fruits

Chestnuts

The symbol of autumn, rich in carbohydrate, potassium and magnesium, chestnuts are perfect roasted or used in soups and desserts.

Apples

 Apples, one of the undisputed stars of autumn, are rich in fibre, vitamins and antioxidants. Great raw as a snack, they go well in thousands of recipes.

Pears

Sweet and juicy, pears are rich in fibre and vitamins. They are excellent in many recipes, both sweet and savoury.

  

Grapes

 All varieties of grapes are packed full of energy and rich in resveratrol, a powerful antioxidant. They are perfect if you play sport or need an energy boost during the day.

Pomegranate

Pomegranate seeds are pure concentrated vitamin C and antioxidants. This fruit is a symbol of prosperity and good health, and its juice is a great way to boost the immune system.

Persimmons

Persimmons are a typical October fruit and are rich in natural sugars, vitamins A and C, as well as a good amount of fibre.

How do you store October fruit and vegetables?

Here are some tips about storing the fruit and vegetables of October.

Squash: Store squash in a cool, dry place. Once cut open, wrap it in cling film and put it in the fridge.

Apples and pears: Keep these fruits in an open-air basket or in the fridge to keep them fresh for longer.

Spinach: Wrap it in a damp cloth and store it in a fridge drawer to keep it crunchy.

Grapes: Wash grapes just before eating them and keep them in the fridge.