September Produce Guide

What is in season in right now? This September Seasonal Produce Guide shows you what is in season, the nutritional value and our favorite ways to prepare them!

Background collage of food photographs. Text overlay: "seasonal cooking SEPTEMBER PRODUCE GUIDE"

What produce is in season in September?

As summer winds down, you will still find loads of fresh veggies, herbs, and fruits in gardens and farmers markets this month! Below we will talk about the available produce and share some of our favorite ways to enjoy them. You will get the biggest bang for your buck by cooking with local, fresh produce perfect for cooking healthy, nutritious meals. Check back each month for more recipes for the best garden pickings.

September Fruits

Berries

Blackberries and raspberries are still rocking in September, and strawberries are coming to their end. Just one cup of blackberries has 62 calories, 14 grams carbs, 7.6 grams fiber, and 2 grams protein. Besides being beautiful, raspberries pack a great punch with 64 calories, 14.7 grams carbs, 8 grams fiber, and 1.5 grams protein per cup. You will get a great dose of Vitamin C and helpful antioxidants! For strawberries, a cup has 49 calories, 12 grams of carbs, 3 grams of fiber, 7 grams of sugar, and 1 gram of protein. Those will also give you 149% of your daily Vitamin C needs and a good boost of Vitamin B6 and Magnesium!

This Kale Salad is a delicious and healthy meal packed with fresh berries, crunchy pecan-crusted chicken, and salty Gouda cheese. This nutritious meal is topped with a homemade champagne vinaigrette that takes this dish to a whole new level!

Great berry recipes:

Peaches, Nectarines, and Plums

Fresh peaches in the summertime just cannot be beat! These sweet stone fruits are full of vitamins and antioxidants, perfect for keeping yourself nourished and full of energy. One medium peach has just 50 calories, 15 grams of carbs, 13 grams of sugar, 2 grams of fiber, and a gram of protein. Of the three, nectarines have the most protein and fiber, plums have the most Vitamin C.

Here are some of our favorite recipes to use up peaches:

Apples

Bring out the pie spice because apples are in! Apples have known health benefits, so you know you are making a good choice whenever you are enjoying them. Apples are high in fiber, antioxidants and they also improve your gut health. Try a Kale Apple Salad for a healthy lunch- this salad is packed with nutrients!

kale salad tossed with a vinaigrette, dried cranberries, nuts, blueberries, and apples

Excellent apple recipes:

Watermelon, Honeydew melon, etc.

Melons are still rocking and rolling in September, and they are perfect for snacking! For example, watermelon is full of water and fiber, making it a great choice on a hot day (even keto in small quantities). One cup of diced watermelon has 46 calories, 11 grams of carbs, 1 gram of fiber, 1 gram of protein, and TONS of Vitamin C.

Tomatoes

We have SO many tomato recipes because we love growing so many different varieties in our garden! We can many, many jars of tomatoes for our favorite soups all winter long. If you are keto, just remember to use in moderation. One small tomato has 18 calories, 3.9 grams of carbs, 1.2 grams fiber, and 1 gram of protein. There is also plenty of Vitamins B9, C, K, and Potassium.

a wooden bowl filled with the perfect summer tomato salad covered in creamy burrata cheese and homemade champagne vinaigrette

Some of our favorite tomato recipes:

Cranberries

Cranberries are a great choice for a tart, yet sweet, treat. Cranberries aid in anti-inflammation, urinary tract health and contain digestive benefits. Fresh or dried, you are going to get great health benefits from this tangy fruit!

Cranberry recipes to enjoy:

September Vegetables

Corn

Delicious sweet corn is a summer staple for a reason. In one cup of sweet yellow corn, you will get 177 calories, 41 grams of carbs, 4.6 grams of fiber, and 5.4 grams of protein. It is an amazing source of Vitamins B1, B9, and C as well as Magnesium and Potassium!

a big bowl full of easy corn chowder topped with herbs, a sprinkle of crumbled cheese, and a lime wedge

Corn recipes you are going to LOVE:

Greens

You can always find a great crop of greens at the farmer’s market in summer months, and August is no exception. Here are some of our favorite recipes for these summer greens:

Cucumber

Cucumbers are so refreshing, they can even help you stay hydrated! One medium cucumber has 30 calories, 6 grams carbs, 2 grams fiber, and 3 grams protein. They are also a great source of Vitamin K and Potassium! Cucumbers are amazing in this Sugar-Free Lemonade, too!

This Greek Turkey Wrap is going to become your favorite healthy lunch recipe! Sliced turkey is paired with fresh cucumber, refreshing tzatziki and crumbly feta cheese! This easy recipe comes together in less than 10 minutes and is perfect for meal prep!

Zucchini & Summer Squash

Is it even really summer if you do not have a basket full of delicious yellow squash?! One medium squash has about 32 calories, 7 grams of carbs, 2.2 grams of fiber, and 2.4 grams of protein, and you get a lot of Vitamin B6, C, and Potassium!

Some of our favorite summer squash recipes:

Zucchini is SO versatile, the start of its season means we have a TON of new zucchini recipes to try! One medium zucchini squash has about 33 calories, 6 grams of carbs, 2 grams of fiber, 2.4 grams of protein, and loads of vitamins and minerals (especially Vitamin C, B6, and Potassium).

Best zucchini recipes for summer:

Bell Peppers

Delicious peppers can be enjoyed raw or cooked for a versatile, healthy snack! The nutritional value varies between green, yellow, and red peppers, but you can generally assume 100 grams of bell pepper will have 20-30 calories, 5-6 grams carbs, 1-2 grams fiber, and 1 gram of protein. Yellow peppers have the most Vitamin C, red peppers have the most Vitamin A, and they all have a good amount of other vitamins and minerals.

jars of pepper jelly and jalapenos on a table

Our favorite recipes using bell peppers:

Green Beans

For a healthy, tasty side dish, you cannot go wrong with fresh green beans, and they are coming to a close this month. You can enjoy a whole cup of green beans for just 31 calories, 7 grams carbs, 3.4 grams fiber, and 1.8 grams protein. You will get a big dose of Vitamin C, too!

Hot peppers

You can get tons of delicious hot peppers like jalapenos, habaneros, chilis, and more in August! A little goes a long way with these tasty, spicy veggies. Nutrition varies depending on the type of pepper, but you are sure to add loads of flavor without a lot of fat or calories!

pickled jalapenos being removed from jar with a fork

Amazing recipes with hot peppers:

Onions

Onions of all different kinds are slowing down this month, but they are still delicious. While red, white, and yellow onions may have some slight differences in nutrition, you can expect a 100-gram serving to have about 30-40 calories, 7.5-9.5 grams carbs, 1-1.5 grams of fiber, and 0.8-1.5 grams of protein. You will get some potassium and calcium as well.

Recipes that let the onions shine:

Fresh herbs

Herbs can be grown indoors or on a front porch, in pots or in the ground. They are low maintenance and can elevate nearly any dish from bland and boring to a super flavorful culinary masterpiece! Fresh basil, rosemary, thyme, mint, cilantro, and more bring tons of benefits to the kitchen! Here are some of my favorite ways to use fresh herbs:

closeup image showing green pasta sauce coating pasta, cubed chicken, cherry tomatoes, and broccoli florets

More roundups you’ll love

Similar Posts