Check this October seasonal produce guide to know in detail, what is in the season. What fruits and vegetables to buy? This October produce guide is all about the fruits and vegetables available in October & what to cook with them.
This is the best month of the year when the farmers' market is filled with pumpkin, apple, sweet potatoes, butternut squash, pear, cranberries, and so more fresh produce.
Eating seasonal is always healthy as it is fresh, nutritious, and reaches consumers shortly after the harvest. Knowing this in advance is very helpful as you can plan to buy in bulk as per your shopping list, which helps in meal planning.
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October Produce Guide
Fruits & vegetables are best to consume when they are harvested at their peak season and grown in an organic environment. This is a great guide on seasonal fruits and veggies for how the availability depends on the time zone and seasons, how some produces are available sooner, and how some are available all around the year.
Dirty Dozen and Clean 15 lists from Environmental Working Group (EWG) help with which fresh produce to buy organic. They research the amount of pesticides in or on our food and make a list of crops where farmers used the most pesticides (dirty dozen) and the list that contains the lowest concentration of pesticides (clean 15).
EWG updates these every month so you know whether to buy organic or conventional.
Let's see what are the fruits to buy in October month. Apple-picking is my favorite trip during this month. Fresh apples, figs, and pears are used mostly in baking throughout this month.
Apple
An apple a day keeps the doctor away. Apple is a fall fruit and having so many apple varieties available in the market, you can enjoy it as a snack, salad, or dessert. They are high in fiber, vitamins, minerals, and antioxidants. Fuji, Gala, Granny Smith, Red Delicious, and Golden Delicious apples are considered the most healthy apples.
Try to buy organic apples as conventionally-grown apples are exposed to pesticides and coated with wax (this is the reason apples look shiny). Buying organic apples is always good with lots of health benefits and also from a nutritional point of view. You can cook, bake, or roast them.
What goes well with apples?
- Fruits & Vegetables- Bananas, strawberries, blackberries, cranberries, grapes, pears, plums, apricots, figs, oranges & pomegranates, beetroots (beets), cabbages, red onions, celery, broccoli, parsnips, brussel sprouts, jicama, kiwi, kale, lettuce, rhubarbs, spinach, spring greens, turnip, radishes, & zucchini.
- Spices, Nuts & Herbs- Cinnamon, clove, nutmeg, ginger, vanilla, lemon, cardamom, almond, cashew, pistachio, saffron, hazelnut, dates, pecan & walnut.
- Protein (Dairy)- Mozzarella, cottage cheese, and ricotta cheese.
- Other- Custard, honey, maple syrup, peanut butter, raisins, & rice.
Healthy and macro-friendly apple Recipes to try
Cranberries
Cranberry belongs to a healthier fruit family and is related to blueberries. They are very tart in taste and not eaten raw. As per studies, they have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects. Cranberries are a fall staple and are mostly used in making jams, cranberry sauce, pies, and other baking goods. This fruit is nutritious and you can enjoy it while in the season.
What goes well with cranberries?
- Fruits & Vegetables- Pears, oranges, apple, winter squash (butternut squash, acrorn squash), lemon, pumpkin, brussels sprouts, kale, spnach, sweet potato, & mushrooms.
- Spices, Nuts & Herbs- Nutmeg, anise, ginger, cumin, cinnamon, almond, cashew, walnuts, pecans, hazelnuts, pistachio, rosemary, thyme, lavender, & sage.
- Protein (Dairy)- Brie, cheddar cheese, cream cheese, & animal protein.
- Other- Rice, farro, quinoa, oats, vodka, red wine, balsamic vinegar, white & dark chocolate.
Healthy and macro-friendly cranberries Recipes to try
Grapes
Grapes come in many colors; red, black, and green. They are nutritious, low in carbs, and almost fat-free. You can get them with seeds or seedless and are available in clusters. Rich in Vit C & K with many more health benefits.
Use them in fruit salads, with greek yogurt or roast them with little salt and pepper. Roasted grapes are one simple and easy recipe that works for the sweet tooth.
What goes well with grapes?
- Fruits & Vegetables- Apples, banana, strawberry, blueberry, watermelon, blackberry, spring greens, arugula, brussels sprouts, carrots, and celery.
- Spices, Nuts & Herbs- Cayenne, cumin, ginger, paprika, almond, hazelnut, pecan, pistachio, walnut, mint, and rosemary.
- Protein (Dairy)- Ricotta cheese, goat cheese, feta cheese, yogurt, and cream.
- Other- Chocolate, honey, maple syrup, and brown sugar.
Healthy and macro-friendly grapes Recipes to try
Pears
Pear is a power-packed sweet fruit, that promotes gut health, fights inflammation, helps in weight loss, and many more science-backed health benefits. It is perfect for making salads, desserts, and as a snack.
What goes well with pears?
- Fruits & Vegetables- Apricot, apples, banana, blackberry, cherry, figs, grape, guava, lychee, orange, persimmon, pineapple, plum, pomegranate, raspberry, dates, cranberry, cabbage, celeriac, celery, eggplant, kale, lemon, line, onion, parsnips, pumpkin, radicchio, radish, rhubarb, fennel, shallots, arugula, spring greens, & spinach.
- Spices, Nuts & Herbs- Cardamom, cinnamon, allspice, clove, nutmeg, star anise, almond, chestnut, cashew, pistachio, hazelnut, pecan, walnut, chives, mint, rosemary, tarragon, & thyme.
- Protein (Dairy)- Brie, butter, blue cheese, feta cheese, goat cheese, halloumi, parmesan cheese, ricotta, sour cream, & greek yogurt.
- Other- Honey, maple syrup, chocolate, vanilla, caramel, balsamic vinegar, & chickpeas.
Healthy and macro-friendly pears Recipes to try
Apricot
Apricot is another stone fruit after plum & peaches. It is very nutritional and healthy including improved digestion and eye health. Yet, there is a little difference between apricot and other stone fruits. You can use it fresh or in dried form as well. Mostly consumed in salads & desserts.
What goes well with apricot?
- Fruits & Vegetables- Pineapple, orange, strawberries, blueberries, raspberries, plums, cherries, pear, apple, cranberry, spinach, arugula, & carrots.
- Spices, Nuts & Herbs- Cinnamon, nutmeg, cardamom, ginger, star anise, almond, cashew, pistachio, walnut, pecan, hazelnut, basil, thyme, & mint.
- Protein (Dairy)- Cream cheese, cream, whipped cream, animal protein, & brie.
- Other- Coconut, & balsamic vinegar.
Healthy and macro-friendly apricot Recipes to try
- No-bake apricot energy bar
- Sugar-free apricot jam
Pomegranate
Pomegranates are sweet & tart at the same time. They are round-shaped fruits and the edible part is the seeds. It is very tricky to open and separate the seeds, mostly used as salad toppings or in juices. You can read how to eat a pomegranate & the various health benefits of it.
What goes well with pomegranate?
- Fruits & Vegetables- Apple, banana, dragon fruit, grape, grapefruit, guava, lychee, mango, oranges, nectarine, pear, persimmon, pineapple, raspberry, watermelon, mango, mandarin, carrot, capsicum, swiss chard, cauliflower, celery, cucumber, eggplant, fennel, ginger, lettuce, lime, potato, & tomato.
- Spices, Nuts & Herbs- Cardamom, allspice, cumin, nutmeg, star anise, sumac, garam masala, almond, cashew, pistachio, chestnuts, cilantro, mint, oregano, parsley, rosemary, sage, tarragon, & thyme.
- Protein (Dairy)- Brie, mozzarella cheese, chickpeas, animal protein, eggs, gruyere, lentils, & yogurt.
- Other- Barley, rice, bulgur, freekeh, mustard, & wild rice.
Healthy and macro-friendly pomegranate Recipes to try
- Pomegranate and rosewater spritzers
- Arugula with pomegranate N blue cheese
- Pomegranate slam it smoothie
Figs
The scientific name of the fig is "Ficus carica", and it is a teardrop shape fruit with lots of seeds inside. Its dry version is available all around the year just like dates. Both are similar with some differences and help in digestion because of the soluble fiber. It is a low calories snack with many health benefits.
What goes well with figs?
- Fruits & Vegetables- Pears, oranges, peaches, raspberry, apple, blackberry, honeydew, nectarine, & elderberry.
- Spices, Nuts & Herbs- Black pepper, cinnamon, cardamom. Almond, cashew, pistachio, walnut, hazelnuts, pecan, rosemary, basil, thyme, and coriander.
- Protein (Dairy)- Goat cheese, feta cheese, animal protein, and blue cheese.
- Other- Red wine, balsamic vinegar, sherry vinegar, honey, caramel, vanilla, and olive oil.
Healthy and macro-friendly figs Recipes to try
Plum
Plum is a stone fruit with green, red, purple, or yellow colors, with edible outer skin and sweet, sour flesh inside. It is mostly used in desserts like pie, jams, chutneys, cakes, and many more. It has many health benefits.
What goes well with plum?
- Fruits & Vegetables- Orange, blood orange, strawberry, raspberry, blueberry, blackberry, peach, nectarine, arugula, baby spinach, lettuce, and celery.
- Spices, Nuts & Herbs- Cinnamon, black pepper, salt, ginger, almond, cashew, pistachio, and hazelnuts.
- Protein (Dairy)- Goast cheese, feta cheese, mozzarella, and animal protein.
- Other- Honey, maple syrup, and yogurt.
Healthy and macro-friendly plum Recipes to try
Pineapple
Pineapple is a tropical plant with edible fruits. Sweet in taste and is the main ingredient of the famous pineapple upside-down cake & pina colada. Picking the best pineapple and then cutting it like a pro is an art. They are low in calories with many health benefits.
What goes well with pineapple?
- Fruits & Vegetables- Cherries, orange, apricot, grapefruit, guava, kiwi, lychee, mango, papaya, persimmon, pear, pmegranate, strawberry, ginger, chili, & sweet potato.
- Spices, Nuts & Herbs- Cinnamon, paprica, cayyenne pepper, black pepper, salt, basil, rosemary, sage, & coriander.
- Protein (Dairy)- Cream cheese, yogurt, tofu, animal protein, cream, & cottage cheese (paneer).
- Other- Caramel, tamarind, and rice.
Healthy and macro-friendly pineapple Recipes to try:
October is all about pumpkins and a month of fall. Do not confuse with the pumpkins that come for carving. For cooking, check sugar pumpkins, kabocha, acorn squash, butternut squash, and spaghetti squash.
Let's see what vegetables to buy in October month.
Broccoli
It is a very nutritional vegetable that is eaten raw, steamed, sauteed, boiled, and roasted. Broccoli is rich in fiber, anti-oxidants, and a cruciferous vegetable. It is available all around the year, and due to its health benefits, broccoli can be consumed with any meal. You can check the top 14 health benefits of broccoli.
What goes well with broccoli?
- Fruits & Vegetables- Apple, brussel sprouts, cabbage, red onions, celery, leek, lettuce, spinach, spring greens, radishes, bean sprout, capsicum, bell peppers, ginger, garlic, potatoes, tomatoes & zucchini.
- Spices, Nuts & Herbs- Cayenne pepper, coriander, curry powder, dill, paprika, cumin seeds, turmeric, garam masala, almonds, cashews, cranberry, hazelnut, macadamia nuts, pine nuts, pistachio, chives, sage, cilantro, thyme, tarragon, and parsley.
- Protein (Dairy)- Eggs, butter, cheddar cheese, feta cheese, goat cheese, parmesan cheese, tofu, yogurt, & animal protein.
- Other- Pasta, rice, soy sauce, tahini, pesto, buffalo sauce, and curry.
Healthy and macro-friendly broccoli Recipes to try:
Cabbage
Cabbage is another healthy vegetable that is consumed in slaws, salads, roasted, or cooked with other vegetables. It is a cruciferous vegetable and belongs to the Brassica family including broccoli, cauliflower, & kale.
Drinking cabbage juice has its own benefits, rich in Vit C & K, helps in promoting weight loss, reduces inflammation, and much more.
What goes well with cabbage?
- Fruits & Vegetables- Apple, watermelon, & pear. Carrots, cucumber, bean sprout, celery, eggplant, kale, kohlrabi, lettuce, garlic, tomatoes, fennel, potatoes, onion, beets, radish.
- Spices, Nuts & Herbs- Coriander, garam masala, mustard, caraway seeds, curry powder, cumin, turmeric, paprika, ginger. Chestnut, parsley, cilantro, mint, dill, thai basil.
- Protein (Dairy)- Sour cream, blue cheese, chickpeas, cottage cheese, tofu, & animal protein.
- Other- Bulgur, tamari, soy sauce, mustard, honey, rice.
Healthy and macro-friendly cabbage Recipes to try:
Beets
Beetroots or beets are the taproot portion of the plant and are known as a superfood due to their health benefits. You can eat them raw, cooked, or roasted. Some do not like it eating raw due to its earthy flavor. Roasting them helps in bringing out their natural sweetness. Add them to smoothies, salads, and more.
What goes well with beets?
- Fruits & Vegetables- Apple, banana, blueberry, blackberry, cranberry, plums, apricot, foranges, grapefruit, kiwi, pear, carrots, cabbage, arugula, cucumber, red onions, celery, parsnips, lettuce, radicchio, spring greens, turnip, fennel & radishes.
- Spices, Nuts & Herbs- Cinnamon, clove, nutmeg, ginger, vanilla, lemon, cardamom, almond, cashew, pistachio, chestnuts, walnut, cilantro & parsley.
- Protein (Dairy)- Goat cheese, feta cheese, hard-boiled eggs, halloumi, & chickpeas.
- Other- Raisins, rice, barley, tamarind & dijon mustard.
Healthy and macro-friendly beets Recipes to try:
Brussels Sprout
Brussels sprouts resemble mini cabbages and are normally cleaned, cut, and cooked. It tastes great when roasted, grilled, or in shakshuka. It is very nutritious and you can read the health benefits of brussel sprout.
What goes well with Brussels Sprouts?
- Fruits & Vegetables- Apple, grapefruit, orange, carrots, cabbage, red onions, celery, artichoke, broccoli, caulfilower, eggplant, fennel, ginger, garlic, zucchini & radishes.
- Spices, Nuts & Herbs- Nutmeg, cumin seeds, ginger, sumac lemon, almond, cashew, pistachio, chestnuts, walnut, cilantro, parsley, basil, bay leaf & thyme.
- Protein (Dairy)- Parmesan cheese, hard-boiled eggs, chickpeas & animal protein.
- Other- Soy sauce, capers.
Healthy and macro-friendly brussels sprouts Recipes to try:
Carrots
Carrots are popularly known for eye health, but this vegetable has many more health benefits, particularly being good sources of beta carotene, fiber, vitamin K1, potassium, & antioxidants. Eat them raw with hummus or just roast them (roasting brings the naturally sweet taste), carrots make a great salad ingredient and are very nutritious.
Any variety of carrots, such as orange, red, or rainbow are good in salads, roasting, or cooking with other veggies.
What goes well with Carrots?
- Fruits & Vegetables- Apple, apricot, pomegranate, cabbage, red onions, celery, artichoke, brussels sprouts, beets, corn, endive, green beans, kale, mushrooms, broccoli, caulfilower, leeks, sweet potato, lattuce, peas, fennel, ginger, garlic, zucchini, potatoes, & radishes.
- Spices, Nuts & Herbs- Nutmeg, cumin seeds, ginger, cinnamon, clove, allspice, lemon, cilantro, parsley, basil, bay leaf, mint, dill, rosemary, chervil, & thyme.
- Protein (Dairy)- Cream cheese, cream, brown butter, chickpeas, & animal protein.
- Other- Maple syrup, molasses, brown sugar,
Healthy and macro-friendly carrots Recipes to try:
Cauliflower
Cauliflower is such a versatile vegetable with tons of health benefits. You can cook almost everything with this cruciferous veggie, such as low-carb rice, pizza crust, pasta sauce, vegan dip, vegan steak, and whatnot. Try making low-carb mashed potato, or Indian aloo gobi.
What goes well with cauliflower?
- Fruits & Vegetables- Apple, orange, pomegranate, asparagus, red onions, celery, brussels sprouts, corn, green beans, kale, mushrooms, carrots, bok choy, broccoli, capsicum, leeks, sweet potato, lattuce, peas, fennel, ginger, garlic, peas, tomatoes, lemon, zucchini, potatoes, & radishes.
- Spices, Nuts & Herbs- Nutmeg, cumin seeds, ginger, cinnamon, clove, garam masala, curry powder, cilantro, parsley, basil, bay leaf, mint, dill, rosemary, chervil, & thyme.
- Protein (Dairy)- Feta cheese, blue cheese, mozzarella, cheddar cheese, gruyere cheese, parmesan cheese, brown butter, chickpeas, tofu, & animal protein.
- Other- Quinoa, rice, saffron, tahini
Healthy and macro-friendly cauliflower Recipes to try:
Collard Greens
Collard green is a large, green leafy vegetable and is a member of the same group of plants like kale, turnips, and mustard greens. They share many of the same characteristics and are prepared in a similar way. It is considered to be the healthiest green leafy vegetable and the perfect wintergreen to consume.
What goes well with collard greens?
- Fruits & Vegetables- Avocado, broccoli, brussels sprouts, cabbage, carrots, cauliflower, corn, garlic, kale, lime, mushrooms, onion, potato, radish, shallot, spinach, squash, sweet potato, and tomatoes.
- Spices, Nuts & Herbs- Almonds, cashews, allspice, cinnamon, salt, vinegar, and gravy.
- Protein (Dairy)- Cheese, cream, animal protein, chickpeas, eggs, & lentils.
- Other- Beans, pasta, rice, maple syrup, olive oil.
Healthy and macro-friendly collard greens Recipes to try:
Eggplant
You will be surprised to know that the eggplant is a fruit, not a vegetable. It is low in carbs, rich in fiber, vitamins, minerals, especially, manganese, folate, and potassium. It has many health benefits and is widely used in many recipes.
What goes well with eggplant?
- Fruits & Vegetables- Guava, honeydew, cherry, mango, orange, pear, strawberry, Beans, croccoli, brussels sprout, cabbage, artichoke, endive, garlic, ginger, onions, tomatoes, kale, kohlrabi, leek, lettuce, okra, bell peppers, peas, pumpkin, radish, spinach, turnip, & zucchini.
- Spices, Nuts & Herbs- Cinnamon, coriander, cumin seed/powder, nutmeg, curry powder, garama masala, sumac, pine nuts, cashew, macadamia, curry leaves, basil, mint, cilantro, parsley, rosemary, oregano, & thyme.
- Protein (Dairy)- Chickpeas, goat cheese, gruyere, miso, paneer, parmesan cheese, yogurt, & animal protein.
- Other- Curry, red wine, balsamic vinegar.
Healthy and macro-friendly eggplant Recipes to try:
Kale
Kale is considered to be the most healthy green on the planet and a member of the cabbage family. You can read the health benefits of kale here.
It is a cruciferous vegetable, rich in Vit C & K, anti-oxidants, and many more. Make salads, use in saag, saute, make low calories kale chips or just blend it in a smoothie.
What goes well with kale?
- Fruits & Vegetables- Kiwi, orange, grapefruit, nectarine, peach, plum, raspberry, strawberry. Cabbage, spinach, collard greens, brussels sprouts, carrot, cauliflower, celery, chilli, eggplant, endive, garlic, ginger, potato, radish, tomato, turnip, shallots, bell peppers, mushrooms.
- Spices, Nuts & Herbs- Pecan, walnut. Cilantro, parsley, thyme, basil, oregano.
- Protein (Dairy)- Chickpeas, feta cheese, goat cheese, blue cheese, permesan cheese, eggs, brown rice, & animal protein.
- Other- Honey, mustard.
Healthy and macro-friendly kale Recipes to try
Mushrooms
Mushrooms are considered a vegetable but they are a type of fungus. They are the only natural food source of Vitamin D and are most often used as vegan meat. Some types of mushrooms have been used as medicine. It has a lot of health benefits. They come in many varieties
What goes well with mushrooms?
- Fruits & Vegetables- Asparagus, leeks, broccoli, brussels sprouts, cauliflower, fennel, green beans, potatoes, lemon, garlic, shallots, onions, fennel, peas, tomatoes.
- Spices, Nuts & Herbs- Chives, marjoram, olive oil, pepper, dill, parsley, tarragon, basil, oregano, and rosemary
- Protein (Dairy)- cream, and cheese
- Other- bacon, eggs, ham, fish, chicken, veal, and seafood, vinegar, wine, sherry, and stocks
Healthy and macro-friendly mushrooms Recipes to try
Pumpkins
October is all about pumpkin. Pumpkin is nutrients dense food means it contains lots of vitamins and minerals with lesser calories. Whereas pumpkin seeds are low in calories but high in fats that mean if you follow a low-carb or keto diet it is really great to include in routine.
Use it in making pumpkin pie, roast, or steam to make a homemade puree that is further used in lattes, no-bake energy bars, waffles, and many more pumpkin recipes. You can interchange it with butternut squash puree as well.
What goes well with pumpkin?
- Fruits & Vegetables- Pear, pomegranate, blueberry, cranberry. Cauliflower, celery, chilli, corn, eggplant, endive, fava bean, radish.
- Spices, Nuts & Herbs- Nutmeg, allspice, clove, cinnamon. Pecan, walnut, hazelnut. Cilantro, parsley.
- Protein (Dairy)- Mozzarella, cream cheese, gorgonzola, animal protein, cream, milk, butter.
- Other- Maple syrup, tamarind, honey, brown sugar.
Healthy and macro-friendly pumpkin Recipes to try
Spinach
Spinach is a dark, green leafy vegetable and known as a superfood. It is loaded with nutrients and low in calories. It has many health benefits and is one of the healthiest leafy vegetables.
In winter, spinach is often used to make spinach soup, sauteed with bell papers, or making saag. Baby spinach is used in making salads or just add in any cooked lentil and stir until wilted. It just enhances the overall flavor profile.
What goes well with spinach?
- Fruits & Vegetables- Apple, strawberry, mandarin, fig. Mushroom, lemon, red pepper, potatoes, onion, avocado, tomato, carrot, sweet potato, artichoke, broccoli, cauliflower, green beans, eggplant, corn, garlic.
- Spices, Nuts & Herbs- Mustard, cumin, nutmeg, cinnamon, chilli, garam masala, curry powder, black pepper, salt, paprika, clove, cardamom, bay leaf. Pine nuts, pecans, almond, cashew. Dill, chives, cilantro, parsley,
- Protein (Dairy)- Cream cheese, paneer, eggs, tofu, animal protein, mozzarella cheese, white cheddar, goat cheese, feta cheese, parmesan & asiago cheese.
- Other- Balsamic vinegar, Pasta, rice, lentils, quinoa, oats.
Healthy and macro-friendly spinach Recipes to try
- Wilted baby spinach with garlic
- Vegan spinach artichoke dip
- Smashed White Bean & Spinach Quesadillas
Winter Squash
Winter squash is different from summer squash and it is annual fruit that represents a variety of squash like butternut, acorn, spaghetti squash to name a few.
Pumpkin is a round-shaped and orange in color, winter squash that represent a wide variety of them. They are low-calorie food and rich in fiber and complex carbs.
What goes well with winter squash?
- Fruits & Vegetables- Apple, orange. pear. Leeks, onion, garlic, turnip, Brussel sprouts, sweet potato, parsnip, carrot, corn, spinach, kale, broccoli, potatoes.
- Spices, Nuts & Herbs- Cinnamon, clove, nutmeg, cardamom, Garlic, onion, salt. Almond, cashew, pistachew, walnut, pecan, Basil, thyme, sage, tarragon, parsley, rosemary, sage, bay leaf,
- Protein (Dairy)- Mushroom, eggs, animal protein, beans seafood, Cream, cheese, butter, brown butter.
- Other- Brown sugar, maple syrup, honey, pasta, rice.
Healthy and macro-friendly squash Recipes to try
Winter squash like butternut squash, acorn squash, and spaghetti squash are abundant in the market. They have hard thick skin and that is why most of the time steamed before using in recipes. Steaming helps in peeling faster and easily.
Sweet Potatoes
Sweet potatoes are root vegetables and are often mistaken with yams. Both are root vegetables but belong to different families altogether. They have many health benefits and are rich in fiber, vitamins, and minerals. The fun fact is you can store them for a longer duration, dry or in cooked form.
Sweet potatoes are in season now, if you still do not like this root vegetable then try making fries, roast them with butter and salt, caramelize or mash them to make mashed sweet potatoes. I am sure you will end up becoming a fan by the end of this season.
What goes well with sweet potatoes?
- Fruits & Vegetables- Orange, persimmon, pineapple, & apples. carrot, cauliflower, coconut, corn, endive, garlic, ginger, lime, potato, spinach, chili pepper, cilantro.
- Spices, Nuts & Herbs- Cinnamon, clove, allspice, ginger, nutmeg, garlic. Walnut, almonds, cashew, pistachio, pecan, chestnut. Rosemary, thyme,
- Protein (Dairy)- Cream, Chickpeas, animal protein.
- Other- Honey, maple syrup, brown sugar, butter, wild rice.
Healthy and macro-friendly sweet potatoes Recipes to try
Swiss Chard
Swiss chard is a very nutritious vegetable with high content of Vitamin K. It is also known as silverbeet, spinach beet, perpetual spinach, crab beet, and mangold. Swiss chard can be eaten raw or cooked. It has various health benefits.
What goes well with swiss chard?
- Fruits & Vegetables- mushroom, kale, spinach, potato, apple, lemon, sweet potato, radish, pear, squash, tomato, barley, green beans, onion, shallot, scallion, and tomato
- Spices, Nuts & Herbs- Miso, garlic, salt, olive oil, mustard, Dijon, balsamic vinegar, vinegar, walnuts, and pine nuts
- Protein (Dairy)- butter, cream, goat cheese, blue cheese, white cheddar, gruyere cheese, and parmesan
- Other- Egg, cannellini beans, lentils, chicken, beef, pork, fish, sausage, brown rice, pasta, farro, couscous, and quinoa
Healthy and macro-friendly swiss chard Recipes to try
Green Beans
There are more than 130 varieties of green beans and they are very nutritious. Green beans are rich in Vit C, K, & A. It is a low-carb vegetable, has loads of health benefits, & keto-friendly.
While in season, green beans come in a soft, small spear. Off-season they are hard, rough, and a bit woody. So enjoy them in season.
What goes well with green beans?
- Fruits & Vegetables- Potatoes, bell peppers, lemon, onion, garlic, shallot, mushrooms, radish, fennel, tomatoes, leeks, tomatoes, carrots, squash, celery, fava beans, pumpkin.
- Spices, Nuts & Herbs- Salt, pepper, ginger, mustard, dill, chilli pepper. Almond, pecan. Cilantro, basil, dill, mint, oregano, parsley, tarragon.
- Protein (Dairy)- Parmesan cheese, mozzarella, cream, butter, & animal protein.
- Other- Soy sauce, balsamic vinegar, olive oil, teriyaki sauce.
Healthy and macro-friendly green beans Recipes to try
Leek
Leeks have a spring onion-like taste and are related to onions, garlic, shallots, and chive. It can be roasted, added to casserole, salad, or used as a garnish for soups, etc. Leeks have health benefits too.
What goes well with leeks?
- Fruits & Vegetables- carrot, potato, and mushrooms
- Spices, Nuts & Herbs- thyme, tarragon, chives, garlic, mustard, and sage
- Protein (Dairy)- butter, Gruyere cheese, Parmesan cheese, and goat cheese, cream
- Other-Eggs, lentils, animal protein, & rice
Healthy and macro-friendly leeks Recipes to try
Celery
Celery is a crunchy vegetable that is used in salads or eaten with hummus as a snack. It has many health benefits if included in the diet. It reduces inflammation, is a great source of anti-oxidants, supports digestion, and is rich in vitamins & minerals. You can eat it raw or use it in smoothies. Celery and celery juice both are rich in nutrition and healthy.
What goes well with celery?
- Fruits & Vegetables- Apple, orange, & pomegranate. Artichokes, corn, green beans, carrots, broccoli, cauliflower, endive, kohlrabi, lattuce, peas, fennel, peas, tomatoes, lemon, potatoes, mushrooms, scallions, squash, & radishes.
- Spices, Nuts & Herbs- cumin seeds, ginger, clove, cilantro, parsley, basil, mint, dill.
- Protein (Dairy)- Parmesan cheese, chickpeas, tofu, yogurt & animal protein.
- Other- tahini
Healthy and macro-friendly celery Recipes to try
Artichokes
Artichoke is very healthy and helps in digestion, promotes heart & liver health.
What goes well with artichokes?
- Fruits & Vegetables- Tomatoes, potatoes, arugula, spring greens, spinach, lemon, garlic, onion, avocado, eggplant, shallots.
- Spices, Nuts & Herbs- Salt, pepper, basil, lemon.
- Protein (Dairy)- Cream cheese, goat cheese, feta cheese, sour cream, parmesan cheese, eggs, & animal protein.
- Other- Pasta, mayonnaise, hollandaise sauce.
Healthy and macro-friendly artichokes Recipes to try
Rutabagas
Rutabaga is a root vegetable and belongs to the Brassica family, this is also known as a family of cruciferous vegetables. It is a low-calorie veggie with a source of Vit C & E.
What goes well with rutabagas?
- Fruits & Vegetables- Apple, pear. Potatoes, carrots, parsnips, radish, turnips, onion, garlic, sweet potaties.
- Spices, Nuts & Herbs- Cinnamon, chili pepper, black pepper, paprika, garlic, onion, nutmeg. Rosemary, cilantro.
- Protein (Dairy)- Milk, animal protein, cream, cream cheese, parmesan cheese, & eggs.
- Other- Brown sugar, olive oil.
Healthy and macro-friendly rutabagas Recipes to try
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