Eating with the Seasons: October’s Harvest for Energy and Wellness
As autumn deepens, October brings a rich and colorful harvest. The foods of this month are hearty, grounding, and nourishing—perfect for supporting the body as it transitions into cooler, drier weather. Seasonal eating in October means enjoying produce that not only tastes its best but also provides the exact nutrients and energetics the body needs to stay balanced and resilient.
October’s seasonal foods are nature’s way of preparing the body for colder, darker months. They are grounding, nourishing, and immune-supportive, offering the perfect balance of warmth and hydration. By eating with the season, you not only enjoy the best flavors but also align your body with the rhythms of nature—supporting energy, wellness, and resilience all autumn long.
Below is a comprehensive list of October’s seasonal foods, their energetic qualities, and practical ways to use them to support energy and wellness.
Fruits
Apples
Energetics: Cooling, cleansing, moistening; supports digestion and lung health.
Use: Eat raw for hydration, bake with cinnamon for warmth, or add to salads for crunch.
Pears
Energetics: Moistening, cooling; soothes dryness in lungs and throat.
Use: Poach with spices for a warming dessert, slice into salads, or blend into smoothies.
Grapes
Energetics: Cooling, detoxifying, hydrating; supports kidney and liver function.
Use: Snack fresh, roast for a sweet side dish, or freeze for a refreshing treat.
Figs
Energetics: Moistening, nourishing; supports digestion and relieves dryness.
Use: Eat fresh, roast with honey, or add to oatmeal and salads.
Plums (late varieties)
Energetics: Cooling, cleansing; supports digestion and elimination.
Use: Make compotes, jams, or bake into tarts.
Quince
Energetics: Astringent, warming; supports digestion and soothes the stomach.
Use: Cook into jams, jellies, or poach with spices.
Cranberries
Energetics: Cooling, cleansing; supports urinary tract health.
Use: Make fresh cranberry sauce, add to baked goods, or steep into teas.
Persimmons
Energetics: Sweet, grounding, moistening; supports lung and digestive health.
Use: Eat fresh when fully ripe, slice into salads, or bake into breads.
Pomegranates
Energetics: Cooling, cleansing, antioxidant-rich; supports circulation and heart health.
Use: Sprinkle seeds on salads, blend into smoothies, or juice fresh.
Vegetables
Pumpkins
Energetics: Sweet, grounding, warming; supports digestion and immunity.
Use: Roast, puree into soups, or bake into breads and pies.
Winter Squash (butternut, acorn, kabocha, delicata, spaghetti, hubbard, turban)
Energetics: Sweet, grounding, nourishing; strengthens spleen and stomach.
Use: Roast with herbs, mash as a side, or stuff and bake.
Sweet Potatoes
Energetics: Sweet, grounding, warming; supports energy and immunity.
Use: Roast, mash, or bake into casseroles.
Carrots
Energetics: Sweet, grounding, nourishing; supports vision and digestion.
Use: Roast with honey, add to soups, or shred into salads.
Beets
Energetics: Sweet, earthy, blood-nourishing; supports circulation and detoxification.
Use: Roast, pickle, or blend into smoothies.
Parsnips
Energetics: Sweet, warming, grounding; supports digestion and energy.
Use: Roast with root vegetables, mash, or add to stews.
Turnips & Rutabagas
Energetics: Pungent, warming, cleansing; supports lung health and digestion.
Use: Roast, mash, or add to soups and stews.
Brussels Sprouts
Energetics: Bitter, cleansing, grounding; supports liver and digestion.
Use: Roast with balsamic glaze, sauté with garlic, or shred into slaws.
Cabbage (green, red, savoy, napa)
Energetics: Cooling, cleansing, grounding; supports digestion and detoxification.
Use: Make sauerkraut, stir-fry, or add to soups.
Cauliflower
Energetics: Cooling, cleansing, grounding; supports digestion and detoxification.
Use: Roast, mash as a potato substitute, or make cauliflower rice.
Broccoli
Energetics: Cooling, cleansing, detoxifying; supports liver and immunity.
Use: Steam, roast, or add to stir-fries.
Kale, Collards, Swiss Chard, Spinach
Energetics: Bitter, cleansing, mineral-rich; supports blood and immunity.
Use: Sauté with garlic, add to soups, or blend into smoothies.
Leeks & Onions
Energetics: Pungent, warming; supports immunity and clears congestion.
Use: Add to soups, stews, or roast for sweetness.
Garlic & Shallots
Energetics: Pungent, warming, antimicrobial; supports immunity and circulation.
Use: Roast whole, sauté into dishes, or use raw in dressings.
Celery & Fennel
Energetics: Cooling, cleansing, hydrating; supports digestion and detoxification.
Use: Add to soups, salads, or juice fresh.
Mushrooms (chanterelle, porcini, maitake, shiitake, oyster, puffball, hen of the woods)
Energetics: Earthy, grounding, immune-boosting; supports vitality and resilience.
Use: Sauté, roast, or add to soups and risottos.
Herbs
Sage
Energetics: Warming, drying; supports respiratory health.
Use: Infuse into teas, add to roasted vegetables, or use in stuffing.
Rosemary
Energetics: Warming, stimulating; supports circulation and focus.
Use: Roast with potatoes, infuse into oils, or add to bread.
Thyme
Energetics: Warming, antimicrobial; supports immunity and respiratory health.
Use: Add to soups, teas, or roasted vegetables.
Parsley
Energetics: Cleansing, cooling; supports digestion and detoxification.
Use: Chop fresh into salads, soups, or sauces.
Oregano & Marjoram
Energetics: Warming, antimicrobial; supports immunity and digestion.
Use: Add to sauces, soups, or roasted dishes.
Nuts & Seeds
Walnuts, Hazelnuts, Chestnuts
Energetics: Warming, grounding, nourishing; support brain health and energy.
Use: Snack raw, roast, or add to baked goods and salads.
Pumpkin Seeds
Energetics: Grounding, mineral-rich; support immunity and energy.
Use: Roast with spices, sprinkle on salads, or blend into pesto.
Ways to Use October’s Foods for Energy and Wellness
Warm, Grounding Soups and Stews
Combine root vegetables, squash, and leafy greens for hearty, immune-boosting meals.
Roasted Vegetable Platters
Roast Brussels sprouts, carrots, parsnips, and squash with olive oil and herbs for a warming side.
Immune-Boosting Teas
Brew sage, thyme, or rosemary with honey and lemon to soothe the lungs and support immunity.
Fermented Foods
Use cabbage to make sauerkraut or kimchi for gut health and resilience.
Seasonal Salads
Toss apples, pears, pomegranate seeds, and nuts with dark leafy greens for a nutrient-rich salad.
Comforting Baked Goods
Bake pumpkin bread, apple crisps, or pear tarts for seasonal, nourishing treats.
Nut and Seed Snacks
Roast pumpkin seeds or snack on walnuts and chestnuts for sustained energy.
Mushroom-Based Dishes
Add wild mushrooms to risottos, soups, or stir-fries for immune support and grounding energy.