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Food

Your September Produce Guide: Eating Seasonally This Month

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Every September, we are presented with a convergence of two seasons. At the end of this month, we’ll find ourselves teetering on the edge of summer before tumbling headfirst into fall. Across some areas of the country, some may watch the weather begin to change before their eyes, witnessing the very start of the leaves changing and the temperatures dipping, even if slightly.

This time of year, we have the best of both worlds, with the ability to enjoy the last few weeks of summer fruit in season while ushering in a whole new host of produce for us to try from our local farmer’s market.

What’s in season now?

Across the country, various climates may cause what produce is available to differ from region to region. So this month, we’re sharing some options for seasonal eating in September to provide additional inspiration in the kitchen. Here’s a list of some fruits and vegetables this month and some recipe ideas to test out using these seasonal fresh ingredients. 

Beets

Beets are in their prime from June through October, providing us with vitamins, fiber, and more nutrients. While these root vegetables are often an acquired taste, they provide a host of benefits for our cardiovascular and heart health by enhancing blood flow, improving our artery health, supporting lower levels of the amino acid homocysteine, as well as reducing LDL cholesterol (sometimes referred to as “bad cholesterol”). 

They also are a source of antioxidants to protect our cells from damage, possess anti-inflammatory properties, are high in fiber to aid digestion, and are a great source of potassium, adding to our cardiovascular health and nitrates to help lower our blood pressure.

Are you looking for more inspiration? Try roasted beets with a sprinkle of feta as a perfect side, or blend them with some chickpeas to create beet hummus.

Pears

In addition to their sweet and juicy flavor, pears are a great source of vitamins, minerals, and fiber. From August through October, you’ll find this fruit in season to help you achieve your daily dose of fiber for digestion, potassium to aid in heart function, and polyphenol antioxidants to protect our bodies against oxidative damage and smaller amounts of folate, niacin, and provitamin A. 

Because pears are a great source of fiber, this can aid in not only our digestion but also the state of our gut health. In addition, by providing our bodies with necessary flavonoids, pears can also help improve our blood pressure, cholesterol levels, and overall cardiovascular health.

Are you looking for more inspiration? Serve your pears up sweet in a cobbler or pear crisp, or shave them up to add to your favorite salad.

Green beans

Whether you call them green beans, string beans, or snap beans, between May and October, we have several months to enjoy these farm-fresh veggies while they’re still in season. In your typical serving of green beans, you’ll find key nutrients, including antioxidants like vitamin C and flavonols and small amounts of iron, calcium, and vitamin A. 

Because they also include fiber, which helps maintain a healthy digestive system and lowers our bad cholesterol levels. Vitamin K levels present in green beans and calcium are key for ensuring our bones remain strong and healthy. Iron also helps battle health issues like anemia by providing enough red blood cells to transport oxygen through the body.

Are you looking for inspiration? Roast or sautée them with some garlic as a delicious side or add them to a bowl of your favorite grain with your desired additional veggies, protein, and toppings. 

Plums

In the summer and fall, we see many stone fruits in season. From May to July, we can enjoy fresh apricots and nectarines from the end of April through the end of August, while we can live through peach season from late July through early September. Plum is another viable option at this time of year, peaking at its freshest from July to October. With their tart skins, these sweet fruits can help provide our body with nutrients, including vitamin C, calcium, magnesium, potassium, vitamins A and K, and folate.

Plums’ antioxidant properties help prevent oxidative damage to our cells and tissues, also providing anti-inflammatory properties to help prevent disease. In addition to supporting our heart health due to the presence of the minerals calcium, potassium, and vitamin C, they can also help manage our blood sugar levels and regulate our appetite through the presence of polyphenol chlorogenic acid.

Are you looking for inspiration? Plums are a great addition to a cobbler or torte, but they can also be stewed, roasted, and caramelized as a sweet side.

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