How to Eat in Season: September

Grocery stores have made it so easy on us that we are able to buy all types of produce all year round. This is not something I want to give up, but as prime growing season rolls around in the Garden State, it has me thinking about the types of produce I buy at the store. 

Certain fruits and veggies grow during certain times of the year, so each season comes with a new variety of produce. But why should we buy what is in season when we can get whatever we want during any time of the year? 

Here are my three reasons why you should eat in season!

Why You Should Eat In Season

Reason One: 

• Eating produce local to where you live is fresher and may even contain more nutrients. This is because when we buy out of season, the produce we are getting must travel long distances to get to us. Vitamins found in produce such as Vitamin C and Folate may decrease in produce that is stored for long periods of time.  Produce that is coming from overseas or other parts of the country may have less nutrients so when you eat more locally you are getting more bang for your buck! 

Reason Two: 

• It’s cheaper! Produce that is shipped requires more labor to get to us. This is because of traveling and storage expenses. Buying in season=less labor costs which in return= less cost for the consumer (us!). 

Reason Three: 

• You are supporting your community! Farming is not an easy job so when you buy local, you are supporting your local farmers. This is also better for the environment as it cuts down on transportation and other harmful farming techniques.

You may be wondering where to find local produce and there are many ways to do so. Just by knowing what is in season is the first step. Your local grocery stores will often start to carry local produce as it comes into season. Finding out what is in season is easy, SeasonalFoodGuide.org has a great tool where you can plug in your area and see what is growing during a specific month!

Another one of my favorite ways to get local produce is by attending farmers markets. You can do a quick google search of “farmers markets near you” or use the National Farmers Market Directory.If you are from a super rural area like me, keep an eye out for signs or stands where people sell produce and other local items. 

What’s in Season in September

September is creeping up on us which means summer is almost coming to an end. This is a bittersweet time as the weather becomes cooler and the days become shorter. Fall is coming and pumpkins are growing! Fall in NJ means Apples, pumpkins, and all things squash. I could write a book about all the different squashes you can grow but for now we will focus on the forgotten Kabocha Squash. 

For those not familiar with the Kabocha squash, it is a pumpkin-like squash with round shape, a dark green skin and bright yellow/orange interior. The texture is creamy, similar to a sweet potato. Kabocha squashes are very versatile and can be eaten mashed, pureed, in chili, soups, or stews, or my favorite way, just simply roasted. The skin of a Kabocha squash can be eaten so no having to peel it like you do a butternut squash (which I know we all hate doing).

Here is how I make delicious roasted Kabocha Squash!

Ingredients: 

• 1 medium Kabocha Squash 

• 2 tablespoons olive or avocado oil

• Salt and pepper to taste 

• Any seasonings you like (experiment with your favorite flavors!)

Directions:

• Preheat your oven to 375 F (can also use an air fryer)

• Cut the stem off the top and then cut the kabocha squash in half and deseed each side using a spoon. (Save a couple seeds and dry them out on a paper towel in direct sunlight. Plant them late spring to grow your own!) 

• Cut the squash into wedges or you can cut it into large cubes. 

• Toss your cut squash in the oil of your choice and place on a sheet pan. 

• Sprinkle salt and pepper and any other seasonings you like (I love to add turmeric). 

• Roast the squash in the preheated oven or air fryer for about 30 minutes, flipping them halfway.

• Enjoy it as a side dish, in a salad, or in a soup or stew… get creative! 

I hope you can try out this recipe and explore an unfamiliar food that you might love. Take a look at what is in season and try a new food, you might not know what you are missing out on!

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Written by Morgan Hamler, CPT

Hey, I'm Morgan!

I’m a CPT as well as an RD2B! I graduated from West Chester University with a BS in Dietetics and I’m currently completing my dietetic internship with Be Well Solutions. I have a passion for health as a whole and believe that nutrition is just one important piece of a whole puzzle. I want to help people improve their nutrition, physical health, and mental health to help them live their best lives!

Learn more about me and the HSH offerings here.