October Seasonal Produce Guide

Written by Becky

 What? It’s October you say. I don’t believe you. How is it already fall?? Leaves changing color and fresh produce diminishing by the day. I don’t believe it but it’s here. It took me by surprise this year. Fall is by far my favorite time of year but this year I just didn’t feel ready for it. I’ve so enjoyed summer days, farmers market strolling, and waving out our picnic blanket after a long walks in the park. But I’ll quickly get adjusted to the idea of fall I’m sure… maybe light an apple spice candle, throw some pumpkin bread in the oven and harvest my acorn squash for some of my favorite fall squash meals (this, this or this – can you tell I love squash?!).  Fall is here and I’ll embrace it- cozy sweaters and hearty stews– all of it.

Every October my husband and I participate in October Unprocessed where we go further out of our way to only eat unprocessed foods. It’s a month of cleansing our bodies and making new, good eating habits. Though, after a few years of doing this, I think we pretty much eat mostly unprocessed all year around, in October we try not to bend the rules was much.

This month I’ll be sharing several unprocessed recipes with you.I hope to make and photograph for you my perfected whole wheat english muffin recipe, homemade ricotta cheese and some unprocessed slow cooker and blender recipes as well.  Unprocessed recipes can be simple, using fresh produce and a shorter list of ingredients but it does require more time as most of what we eat is made from scratch- from bread to cereal. And I’ll do it all in my cosy fall sweater with a mug of warmed homemade pecan milk in hand. If you’re taking the pledge for October Unprocessed as well, check out my full post from last year on ideas for eating unprocessed and my pinterest board for unprocessed recipes. Here is a simple definition of unprocessed food:

“Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.” – Andrew Wilder.

View the Eating Rules website for the full pledge and lots of information on eating unprocessed. An easy way to eat unprocessed it to eat what’s fresh and in season. Here are some great seasonal recipes to incorporate into your unprocessed month.


Sweet Potato, Apple, Turkey Chili

Salmon with Apple, Cucumber, Avocado Salsa

Apple Fennel Salad

Sweet Potato, Apple, Cranberry Saute with Hazelnuts

Peach Apple Sauce

Maple Walnut Apple Butter Oatmeal by The Lemon Bowl

Beet Apple Lemon Juice by Project Domestication

Beet and Goat Cheese Galette • theVintageMixer.com #galette #beets


Heart Beet Vegan Sugar Cookies

Beet, Honey and Walnut Energy Cookies

Beet, Goat Cheese and Hazelnut Galette (pictured above)

Beet Berry Kale Smoothie Bowls

Beet Walnut Honey Dip

Beet Banana Raspberry Smoothie


Broccoli and Cheese Soup Recipe

Roasted and Charred Broccoli with Pasta (vegan)

Roasted Broccoli Stuffed Shells

Slow Cooker Cheesy Broccoli and Chicken with 3 grains

Healthy Broccoli Salad

Cheesy Baked Quinoa with Chicken and Broccoli

Slow Cooker Vegetable Curry


Thai Chicken Cabbage Wraps with Peanut Sauce by Floating Kitchen

Lean Grilled Hamburgers with Hot Sauce Cabbage Slaw by Cookin’ Canuck

Asian Cabbage Slaw with Mint and Scallions by The Lemon Bowl

Carrot Soup


Honey Roasted Carrots with Goat Cheese

Orange Sesame Sheet-Pan Salmon with Carrots and Green Beans

Butternut Squash, Carrot and Orange Soup (vegan and dairy free)

Classic Carrot Cake

Spanish Carrots with Fennel and Toasted Hazelnuts

Carrot and Date Bran Muffins

Creamy Carrot Soup with Crispy Chickpeas (dairy-free, pictured above)

Carrot Cake Cookies (vegan and gluten free)


Cauliflower Chickpea and Crispy Kale Tacos

Cauliflower Fried Rice

Quinoa Crusted Cauliflower Steaks

Cauliflower Pizza Crust

Cauliflower Couscous Greek Salad


Slow Cooked Chicken with Roasted New Mexico Green Chilies

Green Chili Cream Cheese for Bagels by Project Domestication

Farro Risotto with Roasted Squash and Corn


Chicken Corn Chowder

Coconut Creamed Corn

Fresh Corn Cakes with Pulled Pork and Cherries

Sweet Potato Black Bean and Corn Salad

Farro Risotto with Squash and Corn (pictured above)

Blueberry Corn and Feta Salad


Greek Yogurt Cucumber Salad Dressing

Chinese Cucumber Salad

Tzatziki Chicken Salad

Cucumber and Chickpea Salad with Creamy Za’ahtar Dressing by Project Domestication

Quick Refrigerator Pickles by Mountain Mama Cooks


Eggplant Rollatini with Pancetta and Spinach by Kitchen Confidante

Quinoa Crusted Eggplant Parmesan by Kitchen Confidante

Grilled Eggplant with Corn Chimichurri by Kitchen Confidante

Grilled Eggplant Parmesan Stacks by Flavor the Moments

Ratatouille Polenta Stacks by Project Domestication

Roasted Chicken and Grapes


Roasted Chicken and Grapes over Polenta (pictured above)

Roasted Grape and Walnut Rice Pilaf

Chicken Salad with Grapes and Almonds


Turkey Chili with Kale

One Pan Farro with Tomatoes Sausage and Kale

Kale Caesar Salad with Blueberries and Lemon Ricotta

Kale Chips

Kale and Black Bean Falafel

Kale and Collard Green Gratin (great for a Thanksgiving side-dish)

Kale and Coconut Chicken Salad

Simple Kale Salad


Vegan Sweet Potato, Mushroom, and Avocado Quesadillas

Sweet Potato Mushroom and Brussels Sprout Hash

Mushroom Lasagna

Wild Mushroom Buckwheat Kasha Recipe

Polenta with Sausage Chard and Oyster Mushrooms


Chocolate Pear Tartlets (pictured above)

Mashed Rutabaga with Ginger Roasted Pears

Pear Butter

Chopped Salad with Tomato, Avocado and Pear

Pumpkin Yogurt Waffle Recipe • theVintageMixer.com #pumpkinrecipe #waffles


Homemade Pumpkin Puree

Pumpkin Sweet Potato Pie

Pumpkin Oatmeal Chocolate Chip Cookies

Pumpkin Maple Granola

Pumpkin Bread with Maple Icing

Pumpkin Yogurt Waffles (pictured above)

Pumpkin Oatmeal with Pecans

Pumpkin Caramel Sauce


Fava Bean and Fennel Risotto with Sautéed Radicchio

Spaghetti with Radicchio and Chèvre by Cafe Johnsonia


Chicken Lettuce Wraps with Radishes and Carrots (gluten free)

Quinoa Primavera with Radishes (gluten free)

Strawberry Pickled Radishes

Farro Pesto Salad with Edamame and Radishes

Radishes with Vegan Coconut Butter by Cafe Johnsonia

Sweet Potato, Sausage and Spinach Soup with Quinoa


Saag Paneer (gluten free)

Spinach Artichoke Pizza

Sweet Potato, Spinach, Sausage and Quinoa Soup (pictured above)

Spinach Artichoke Pasta

Veggie Nuggets with Easy Spinach Pesto 

Wheat Berry Salad with Spinach, Bacon, Pecans and Sun Dried Cherries

Summer Squash

Mediterranean Quinoa Salad with Roasted Veggies

Savory and Sweet Summer Squash Custard

Farro Risotto with Squash and Corn

Summer Squash Gratin by Project Domestication


One-Pan Farro with Tomatoes, Sausage, and Kale

Marinara Sauce for Canning

Freezer Tomato Sauce

Strawberry Tomato Dessert Sauce

Homemade Bolognese Sauce

Tomato Gravy

Here's a great version of zucchini bread and the recipe makes two big loaves.


Mediterranean Quinoa Salad with Roasted Veggies

Greek and Italian Zucchini Noodle Salads

Zucchini Chocolate Chip Cookies

Hazelnut Zucchini Bread (pictured above)

Zucchini Noodle Salad with Spicy Peanut Sauce

Quinoa Primavera with Zucchini

The the top image is for your desktop computer to use as a reminder to eat what’s fresh this month. The photo below is for your phone. And don’t forget to tag your seasonal food instagrams with #eatseasonal. I’m looking forward to seeing more inspirational foods this month! We’ll regram our favorites every Monday (or occasionally Tuesday)!




Comments (6)

  1. I love these graphics you create for seasonal produce! I love cooking with and eating with seasonal ingredients! I have to ask, zucchini and corn in October? I know you can get it year round but isn’t it mainly in it’s peak in the summer?

    • Hi Alice, thanks for dropping by my blog and I’m so glad you like the seasonal guides. As for zucchini and corn, yes it is in it’s peak in the summer but at least here in Utah it is still going in gardens and being sold at farmers market so it’s still technically ‘in season’ 🙂

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