• Kaitlyn Furtado, MS, RDN, LDN

What's in Season? - September

As summer begins to wind down, and the first glimpses of fall are right around the corner the in-season produce of September switches from bright juicy fruits to more hearty vegetables along with the beginning of apple season! These hearty vegetables are perfect in soup or to be made into a tasty dessert. More of these recipes include using the oven more which can fill your house with the typical smells of fall right around the corner.


Roasted Pumpkin Seeds


One of the most iconic foods marking the beginning of the fall is pumpkin. You can’t go anywhere without seeing pumpkin-flavored everything. However, among all the pumpkin-flavored madness, it is easy to forget how beneficial pumpkin seeds can be for your health. They are full of healthy fats, iron, zinc, and copper which can be great for meeting your daily requirements of each. Pumpkin seeds are also quite high in antioxidants which help reduce inflammation and cut down on free radicals. To make some easy and tasty roasted pumpkin seeds first clean your seeds in some warm water to remove the meat of the pumpkin. Once the seeds are clean, towel dry them and place them on a baking sheet with parchment paper, season with seasonings of choice (salt and pepper is a good and easy option), and roast in a 300°F oven for 20-30 minutes or until golden brown. Remove from the oven and let cool before serving.


Indian Spiced Pumpkin Apple Soup


This soup from the American Heart Association embodies the spirit of Autumn and uses apples, onion, and pumpkin as ingredients which are all in peak season in September! See the recipe here. The American Heart Association has many great and healthy recipe options and is a great reference if you want to try something new and healthy!


Apple Snacks


Apples are such a versatile fruit; they can be enjoyed in many ways and provide great health benefits and are a good source of vitamin C and fiber. One of the best snacks to have that includes fat, carb, and protein is apple slices with peanut butter. Adding peanut butter (or any nut butter) to your apple slices will help keep you fuller for longer and give you some healthy fats and some protein that the apple alone doesn’t provide. Another snack option for apples if you’re craving something sweeter is to sprinkle a little bit of cinnamon and sugar onto your apple slices. This will create a sweet dessert you won’t want to stop eating!

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