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Fall flavours: cooking with the season’s bounty

Find out what produce is in season this September and get some ideas about how to make the most of it.

With summer on its way out, it’s time to start looking ahead to fall, and one of the best parts of this time of year is cooking with all the great seasonal fruits and vegetables that thrive in these cooler months.

If you’re unsure what’s in season in September or don’t know what to do with the piles of produce-lining grocery store shelves, look no further. Here’s a handy list of some common fruits and vegetables, plus ideas to help you make the most of the season’s bounty.


Apples are a quintessential fall food. Not only are they a traditional gift for the teacher on the first day back at school, but they also can be cooked into some fall favourites like apple pie or apple crisp or made into a delicious hot cider to warm you up on cool nights.


Berries are like nature’s candy and are a sweet treat you can enjoy without the guilt. Blackberries are delicious on their own if you like a little tartness or can be baked into a cobbler and served with whipped cream for extra decadence.


You may have shied away from broccoli in your younger years, but this iron-packed veggie is great roasted in olive oil or air-fried. Or, if you’d rather cover up the flavour while still getting your vitamin K, make it into broccoli cheese soup.

Cantaloupe and honeydew melons

These last bits of summer flavour mature right as the seasons start to change, making them the perfect snack for those last few hot days. There’s nothing like a cool slice of cantaloupe on a hot late-summer afternoon to cool you down.


Carrots are a super versatile veggie with lots of health benefits, including reducing cancer risk and boosting heart and eye health. You can munch them raw with a little dip, slice and roast them, or julienne them into a salad or stir fry.


Cauliflower is having a serious moment right now as health-conscious eaters everywhere swap it out for all kinds of carbs, from pizza crust to rice. For an impressive vegetarian main dish, roast it whole or slice it into “steaks,” brush it with olive oil and spices, and throw it on the grill.

Photo: kajakiki via


Sweet corn is a fall favourite for many and can be made easily on the grill alongside any main dish. For a Mexican twist, try making elote by grilling the corn, then spreading on mayonnaise and sprinkling with cotija cheese and cayenne pepper.


Eggplant, also called aubergines, are famous for being included in the Italian favourite eggplant parmesan. This is a delicious way to serve them, but they can also be cubed and roasted in olive oil, mixed with pasta, or even sliced and grilled to be served in Greek gyros.


This flavourful favourite should be a kitchen staple. Saute it with onion on low heat to add flavour to pretty much anything. Or, cut the top off, drizzle it with oil, and roast the whole thing for delicious roasted garlic you can use in a variety of recipes.


Peppers are another versatile vegetable that you can add to many different cuisines. Slice them into fajitas or stir fry, or dice them and add to your first chili of the year. Or, just slice and eat them. Red bell peppers are the sweetest and make a delicious snack on their own.


Of course, you can carve pumpkins into a festive jack-o-lantern a little later in the fall, but you can also find a roasting or sugar pumpkin and use it to make your own pie filling. Plus, you can roast the seeds for an extra treat. 


Another quintessential fall favourite, squash comes in many varieties that are good for many different things. Zucchini can be sliced and fried, while butternut squash can be boiled and pureed for a delicious soup. Or, if you’re going the low-carb route, roast a spaghetti squash and swap out its strands for spaghetti topped with marinara.

Just because the summer growing season is coming to an end doesn’t mean that you have to stop eating fresh fruits and vegetables. With a little creativity, you can whip up delicious, fresh dishes that provide a health boost to boot!