What’s In Season for October?

October 6, 2021
| Created by Genevieve Daly, RDN, CD

Here at Harmons, we’re officially “falling” for the delicious produce October brings us. The star of the show is squash. With so many to choose from, you’re sure to find at least one variety of squash that will satisfy your taste buds.  

When shopping for winter squash, look for squash that feels heavy for its size and has a hard, deep-colored skin that’s free of blemishes. Here are some tips on how to prepare some of these delicious squash varieties, as well as some tried and true recipes to get you started! 

Spaghetti Squash

Once cooked, pull the inner flesh of the squash with a fork until you get long strands of squash, similar in looks to spaghetti. Spaghetti squash is a great lower carb alternative to pasta. Here are some simple recipes for my pasta lovers out there: 


Halloween isn’t complete without pumpkins. Aside from being the perfect gourd to carve, pumpkins also make a delicious addition to a variety of dishes. Save your pumpkin seeds and roast for a protein packed snack, or blend them up into a delicious, creamy sauce. Check out the sauces below for some inspiration! 

Butternut squash 

These squash behemoths are a little easier to handle once cut in half lengthwise. Peel the skin and scoop out the seeds to make these squashes recipe ready. Butternut squash can be cooked quickly by microwaving, or roasted to bring out its natural sugars. Check out our Harmons Roasted Butternut Squash Soup in the kitchen department, or try Dietitian Melanie’s Butternut Queso Fundido for a healthy take on queso dip. 

Acorn Squash

With a mild yet sweet flavor, acorn squash is a versatile squash. Roast acorn squash to bring out its natural sweetnessor steam it to keep the flavor milder. Acorn squash’s skin becomes soft enough to eat when roasted, and is delicious both on its own or added to dishes like soups. 

Be sure to look for a few more squashes coming into season, including buttercup, honeynut, delicata, kuri, sugar pumpkin, turban, Hubbard and kabocha. 

Squashes aren’t the only produce in season in October. Below are a few in-season fruit options to choose from as well. 

Honeycrisp apples ​

There’s a reason Honeycrisp apples are some of the most popular apples in the U.S. With a deliciously sweet flavor and a touch of tartnessthey’re perfect for both snacking and using in recipes. Honeycrisp apples also have a long shelf-life, lasting up to 6 weeks when refrigerated in a plastic bag. 

Holiday Seedless Grapes

These extra-large grapes are the perfect juicy-sweet fruit to snack on this month. Snack on them right out of the bag, or freeze and eat with a toothpick for a frozen treat. Use Holiday grapes in this Garlic Rosemary Chicken With Red Grapes recipe for a festive entrée. 


A simple trick to tell if your cranberries are fresh or not is to do the bounce test. On a flat surface, bounce your cranberries. Fresh cranberries will bounce while old or damaged berries will not. Use fresh cranberries in baked goods, add to salads, or cook down into a delicious sauce. Check out Chef Casey’s Cran-Raspberry Sauce for an easy, fruit forward cranberry sauce. Add to plain yogurt or oatmeal for a healthy breakfast, or use in a grilled cheese sandwich to add a touch of sweetness.

Other fruits in season this fall include pomegranates, kiwi and many more varieties of apples, including the beautiful Lucy Glow and Lucy Rose. 

Want monthly updates of what’s in season? Follow @harmonsgrocery on Instagram where we post what’s in season each month.