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- October brings a bounty of foods that are foundational to the Mediterranean diet.
- Pears, butternut squash, pomegranates and Brussels sprouts are all at their peak.
- Fall is also an ideal time to stock up on staples, like pecans, lentils and canned pumpkin.
By October, cooler temperatures are here to stay. And so is a new harvest of root vegetables, winter squash, apples and pears. Adding these seasonal fruits and vegetables to your plate isn’t just delicious. It can also align perfectly with the Mediterranean diet, which has been shown to reduce the risk of heart disease, type 2 diabetes, metabolic syndrome, cancer and more.
Fall isn’t just about the produce. It’s also a time when other hearty Mediterranean diet staples, like beans, lentils and nuts, make a frequent appearance on our plates.
So, go grab your favorite warm sweater, dig out the stockpot, and load up on these eight Mediterranean diet foods. They’re dietitians’ favorites, so you won’t want to miss them!
1. Canned Pumpkin
Produce is loaded with antioxidants and fiber that are believed to be behind many of the Mediterranean diet’s health benefits. And pumpkin is no exception.
Of course, October brings an abundance of pumpkin-flavored products to grocery store shelves. But if you want to really reap pumpkin’s nutrition benefits, stick to the basics and stock up on cans of 100% pumpkin (check that the ingredient list has only pumpkin). It’s free of additives, preservatives and added sugars, yet rich in antioxidants like beta carotene, which protect the body’s cells from oxidative stress Canned pumpkin is also a surprising source of fiber (nearly 4 grams per half-cup).
Another plus for canned pumpkin: There’s zero prep work involved. Once you’ve stocked up, think beyond pie and add pumpkin to classic fall dishes like soups, oatmeal and pasta.
2. Lentils
Whether they’re canned or dry, beans and lentils are another Mediterranean diet staple. So, be sure to toss some lentils into your shopping cart. “Packed with protein, iron and soluble fiber, they align perfectly with the plant-forward Mediterranean diet,” says Bess Berger, RDN, CDN, CLT.
Just one half-cup of cooked lentils contains an impressive 9 grams of heart-healthy plant protein. They also provide 8 grams of fiber, which means you’ll be well on your way to hitting your daily fiber goals (roughly 25 grams per day for women and 38 grams for men). Lentils are also packed with polyphenols, plant-based compounds that tamp down inflammation.
While lentils are delicious any time of year, fall is an ideal time to add them to your meal rotation. Their earthy flavor complements other seasonal vegetables, like carrots, onions and squash, making them a nutrient-dense pantry essential, says Berger.
3. Pears
Apples may get all the attention, but fall is pear season! “Pears are a sweet October treat that can be enjoyed as a snack, healthful dessert or paired with savory food as a salad topping,” says Sheri Gaw, RDN, CDCES. They’re not just delicious, they’re also really good for you. Research has found that pears contain nutrients and compounds that may protect against cancer, diabetes and obesity and bolster immune health. For instance, pears are rich in the immune-boosting fiber pectin. They also contain powerful anti-inflammatory compounds, like chlorogenic acid, flavonols and caffeic acid.
Of course, they’re delicious on their own as a snack. But they’re also a nutritious, flavorful addition to salads, pies and oatmeal.
4. Mushrooms
“The Mediterranean diet is celebrated for its focus on whole, nutrient-rich foods that promote long-term health, and mushrooms fit right in,” says Lauren Manaker, M.S., RDN, LDN, CLEC. That’s not all. Mushrooms are also a surprising source of phytochemicals that have been shown to protect the brain from oxidative stress. “Research even links certain mushrooms to cognitive function benefits,” says Manaker.
However, mushrooms are about more than just their nutrition. They are a fantastic meat substitute. So, they can help you limit red meat—a key principle of the Mediterranean diet—while still enjoying satisfying, flavorful meals, says Manaker. Their rich, umami flavor works well in a variety of hearty fall-inspired dishes, like casseroles, pasta and, of course, mushroom soup.
5. Butternut Squash
You can usually find butternut squash throughout the year. However, fall is when this sweet, nutty squash is at its peak. In return for all that flavor, you’ll score lots of vitamin A, potassium and fiber. This hearty winter squash is also rich in carotenoids, which may combat inflammation and improve heart health.
Like pumpkin, butternut squash can be used in both sweet and savory recipes. Gaw recommends roasting it, blending it into a creamy soup or baking it into a batch of fiber-rich muffins.
6. Pecans
Nuts are another Mediterranean diet go-to. While nuts are a convenient, snackable food any time of year, when fall rolls around, think pecans. Their rich, buttery flavors make them a natural for autumn. While pecans don’t get nearly as much attention as other nuts, they should. In addition to providing hard-to-get vitamin E, they’re rich in unsaturated fats, found in abundance in the Mediterranean diet. “These healthy fats are beneficial for heart health and can help lower cholesterol,” says Brianne Okuszka, M.P.P.D., RDN.
Don’t just save pecans for snacks or your Thanksgiving pecan pie. Sprinkle them on oatmeal, pasta and fall-inspired salads. They’re also delicious additions to pumpkin bread, roasted squash, muffins and energy bites.
7. Brussels Sprouts
One vegetable that has had a major glow-up in recent years is the Brussels sprout. The growing season for Brussels sprouts peaks in the fall months, making it a good time to stock up while they’re at their tastiest.
In addition to their hearty flavor, there are plenty of benefits to eating more of this humble vegetable. For instance, 1 cup of cooked Brussels sprouts adds 4 grams of fiber to your plate. It also provides more than 100% of your day’s worth of vitamin C, an antioxidant that helps tackle inflammation.
Of course, you can always roast them until caramelized and crispy in the oven. But why stop there? Shred them raw into salads, stir them into quiche or give them a quick sauté with some thinly sliced shallots. You can’t go wrong with any of these!
8. Pomegranates
“Pomegranates peak in autumn and bring bursts of flavor to Mediterranean dishes,” says Berger. Their juicy ruby-red seeds aren’t just pretty to look at. That rich red color comes from antioxidants called anthocyanins, which may protect against chronic inflammation linked to the development of heart disease and cancer. Those sweet little seeds are also a delicious way to add fiber to your day (4 grams per half-cup).
“Sprinkle these pearls over grain bowls, roasted squash or yogurt for a colorful, nutrient-dense boost,” suggests Berger.
Our Expert Take
When you are following the Mediterranean diet, one way to add variety to your meals is to lean into the seasons. October is the perfect time to embrace the bounty of foods that are foundational to the Mediterranean diet. So, load your shopping cart with canned pumpkin, lentils, pears, mushrooms, butternut squash, pecans, Brussels sprouts and pomegranates. Dietitians say they’re filled with nutrients that may reduce inflammation, and that can translate to powerful protection from a long list of chronic illnesses.
However, these flavorful foods aren’t just about their nutritional powers. They are extremely versatile, working in an endless array of seasonal recipes, from soups, salads and pastas to quick breads, muffins and more. Add them to your shopping list and stock up!
