Seasonal fruits and vegetables in September: guide and recipes

Seasonal fruits and vegetables in September: a health & cooking guide

Why eat seasonal fruits and vegetables? What should you put in your basket in September to enjoy delicious food, boost your energy and respect the planet?

Eating seasonal fruits and vegetables is not just a matter of taste, it is a healthy and environmental choice.

Main advantages:

• More nutritious products: rich in vitamins, minerals, fiber and antioxidants.

• Optimal flavor: harvested at peak ripeness, they are naturally delicious.

• Economical and local: cheaper, support local producers, short supply chains.

• Fewer pesticides: require less chemical treatment.

• Reduced environmental impact: less artificial transport and storage.

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Seasonal fruits in September: benefits, tips and recipes

1. Apples

• Benefits: soluble fiber (cholesterol), vitamin C, antioxidants.

• Tips: Store in a cool, dry place, wash before consumption.

• Recipe: Apple Tatin Tarte

  • Level: ★★★☆☆

  • Preparation: 20 min | Cooking: 40 min | Serves: 6

  • Ingredients

    • 6 large apples (such as Golden Delicious, Reinette or Pink Lady)

    • 1 ready-to-roll puff pastry

    • 100 g of sugar

    • 50g of semi-salted butter

    • 1 sachet of vanilla sugar (optional)

    • 1 pinch of cinnamon (optional)

    Preparation

    1. Preheat the oven to 180°C (gas mark 6).

    2. Peel, core and cut the apples into quarters.

    3. In a pan or ovenproof pie dish, melt the butter with the sugar until you obtain a light caramel.

    4. Arrange the apple wedges in the caramel , rounded side down in the mold. Let them caramelize lightly for a few minutes.

    5. Cover the apples with the puff pastry , tucking the edges well inside the mold.

    6. Bake for 35 to 40 minutes until the pastry is golden brown.

    7. Once out of the oven, let it rest for 5 minutes then unmold upside down onto a plate (be careful of the hot caramel!).

    Chef's tip : Serve warm with a scoop of vanilla ice cream or a dollop of thick whipped cream for an irresistible hot-cold contrast.

Useful products: Stainless steel peeler , 9-inch tart pan with removable bottom , multi-layer non-stick stainless steel wok

2. Pears

• Benefits: fiber, vitamin C, copper.

• Recipe: Pear, Roquefort and Walnut Salad

  • Difficulty: ★★☆☆☆ | Preparation time: 15 min | Serves: 4

  • Ingredients

    • 2 beautiful ripe but firm pears

    • 100g of Roquefort cheese (or other blue cheese)

    • 40 g of walnut kernels

    • 1 handful of rocket or baby greens

    • 2 tablespoons of walnut oil (or olive oil)

    • 1 tablespoon of liquid honey

    • 1 tsp mild mustard

    • Salt, freshly ground pepper

    Preparation

    1. Wash and slice the pears into thin strips.

    2. Place the rocket in a salad bowl, then add the pear slices.

    3. Crumble the Roquefort cheese on top.

    4. Lightly toast the walnuts in a dry pan to enhance their flavor, then add them to the salad.

    5. Prepare the vinaigrette : mix oil, honey, mustard, salt and pepper.

    6. Pour the sauce over the salad just before serving, mix gently.

    Chef's tip : add a few pomegranate seeds for a colorful and tangy touch, or replace the walnuts with roasted hazelnuts to vary the flavors.

Essential tool: Chef's knives for precise cutting

3. Grapes

• Benefits: resveratrol, vitamin C and K.

• Recipe: Grape, goat cheese and almond salad

  • Difficulty: ★★☆☆☆ | Preparation time: 10 min | Serves: 4

  Ingredients

  • 300g of grapes (white and/or black, seedless if possible)

  • 100g of fresh or log-shaped goat cheese

  • 50g of flaked or crushed almonds (lightly toasted for extra flavour)

  • 1 handful of rocket or baby greens

  • 2 tablespoons of extra virgin olive oil

  • 1 tablespoon of liquid honey

  • 1 tsp mild mustard (or Dijon for a stronger kick)

  • Salt and pepper

  Preparation

  1. Wash and cut the grapes in half.

  2. In a large bowl, mix the arugula, grapes and crumbled goat cheese .

  3. Dry- roast the almonds in a pan for a few minutes, until golden brown.

  4. Prepare the vinaigrette : whisk together the olive oil, honey, mustard, salt and pepper.

  5. Pour the sauce over the salad and mix gently.

  6. Sprinkle with toasted almonds just before serving.

  Chef's tip : add a few wedges of fresh figs or a drizzle of reduced balsamic vinegar for an even more indulgent version.

Recommended products: Fruit storage accessories

4. Figs

• Benefits: fiber, vitamins B9 and K.

• Recipe: Roasted figs with honey and thyme

  • Difficulty: ★☆☆☆☆ | Preparation: 10 min | Cooking: 15 min | Serves: 4

  Ingredients

  • 8 ripe figs

  • 3 tablespoons of liquid honey

  • 2 sprigs of fresh thyme

  • 20g of butter (optional, for extra indulgence)

  • A few chopped walnuts or almonds (optional, for crunch)

  • A scoop of vanilla ice cream or some fresh cheese (ricotta, soft goat cheese) to accompany

  Preparation

  1. Preheat the oven to 180°C.

  2. Wash the figs , then make a cross-shaped cut on the top of each fig without cutting them completely through.

  3. Arrange them in an ovenproof dish, and open the wedges slightly.

  4. Drizzle generously with honey , add a small knob of butter to each fig (optional) and sprinkle with thyme.

  5. Bake for 15 minutes until the figs are soft and lightly caramelized.

  6. Serve hot, with a little vanilla ice cream for the hot/cold contrast, or with a touch of cream cheese for the savory version.

  Chef's tip : you can also add a drizzle of balsamic vinegar before cooking for a more gourmet version.

Recommended product: Airtight storage containers

5. Plums & Mirabelle Plums

• Benefits: vitamins C and K, antioxidants.

• Recipe: Plum and Mirabelle Compote with Vanilla

  • Difficulty level: ★☆☆☆☆ | Preparation time: 15 min | Cooking time: 30 min | Serves: 4

  Ingredients

  • 400g of plums (variety of your choice)

  • 400g of mirabelle plums

  • 80g of sugar (adjust according to the ripeness of the fruit)

  • 1 vanilla bean (or 1 tsp vanilla extract)

  • 1 dash of lemon juice

  Preparation

  1. Wash and pit the plums and mirabelle plums.

  2. Cut them into pieces and put them in a saucepan.

  3. Add the sugar, the split vanilla pod (or extract) and a squeeze of lemon juice.

  4. Cook over low heat for about 25 to 30 minutes, stirring occasionally, until the fruit is completely melted.

  5. Remove the vanilla pod.

  6. Depending on your taste, blend for a smooth compote or leave as is for a more rustic texture.

  7. Serve warm or cold, plain or with yogurt, cottage cheese or even as a filling for pancakes.

  Chef's tip : for an even more indulgent version, add a pinch of cinnamon or a little honey at the end of cooking.

Useful product: Electric mixer

6. Blackberries, blueberries, raspberries

• Benefits: antioxidants and fiber, cell protection.

• Recipe: Quick Red Berry and Greek Yogurt Smoothie

  • Difficulty: ★☆☆☆☆ | Preparation time: 5 min | Serves: 2

Ingredients

• 200g of fresh or frozen red berries (strawberries, raspberries, blueberries, blackberries)

• 1 plain Greek yogurt (approximately 150g)

• 100 ml of milk (animal or plant-based, according to your preference)

• 1 to 2 tablespoons of honey or agave syrup (optional, depending on the acidity of the fruit)

• A few ice cubes (if you are using fresh fruit)

Preparation

1. Place the red berries in a blender.

2. Add the Greek yogurt, milk and honey.

3. Blend until you obtain a smooth and creamy texture.

4. Serve immediately in two large glasses.

Chef's tip : add a banana for a thicker smoothie, or a few mint leaves for a fresh touch.

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Useful product: Coconut wood bowl for serving

Seasonal vegetables in September

1. Carrots

• Benefits: beta-carotene, vitamins A and K, fiber.

• Recipe: Carrot soup with cumin

  • Difficulty level: ★★☆☆☆ | Preparation time: 15 min | Cooking time: 30 min | Serves: 4

Ingredients

• 800g of carrots

• 1 onion

• 1 clove of garlic (optional)

• 1 tablespoon of olive oil

• 1 tsp ground cumin (or lightly toasted cumin seeds)

• 1 liter of vegetable or chicken broth

• 2 tablespoons of crème fraîche or plain yogurt (optional)

• Salt, pepper

Preparation

1. Peel and slice the carrots. Finely chop the onion and garlic.

2. In a large saucepan, sauté the onion and garlic in olive oil for 2-3 minutes.

3. Add the carrots and cumin , mix well to coat the vegetables with the spices.

4. Pour in the broth , bring to a boil, then simmer for about 25 to 30 minutes, until the carrots are tender.

5. Blend the soup until smooth. Adjust the seasoning with salt and pepper.

6. Serve hot, with a drizzle of cream or a spoonful of plain yogurt if you like.

Chef's tip : add some freshly chopped coriander when serving to enhance the flavors even more.

2. Courgettes

• Benefits: rich in water, vitamins C and B6.

• Recipe: Zucchini and mozzarella gratin

  • Difficulty level: ★★★☆☆ | Preparation time: 20 min | Cooking time: 40 min | Serves: 4

Ingredients

• 800g of courgettes

• 2 balls of mozzarella (250 g)

• 2 cloves of garlic

• 2 tablespoons of olive oil

• 20 cl of liquid cream (or plant-based cream)

• 50g of grated Parmesan cheese

• Salt, pepper

• A few fresh basil leaves (optional)

Preparation

1. Preheat the oven to 180°C.

2. Wash and slice the courgettes into thin rounds.

3. In a pan, sauté the courgettes with olive oil and chopped garlic for 5-6 minutes, just to soften them. Season with salt and pepper.

4. In a gratin dish, arrange a layer of courgettes, a few slices of mozzarella, and a little cream. Alternate the layers until all the ingredients are used up.

5. Finish with the mozzarella and sprinkle with grated parmesan.

6. Bake for 35 to 40 minutes , until the top is nicely browned and golden.

7. Serve hot, garnished with a few basil leaves.

Chef's tip : add a pinch of nutmeg to the cream for an even more indulgent flavor.

Recommended products: Frying pan ; glass dish

3. Eggplants

• Benefits: fiber, antioxidant anthocyanins.

• Recipe: Provençal Ratatouille

  • Difficulty level: ★★★☆☆ | Preparation time: 20 min | Cooking time: 40 min | Serves: 4

Ingredients

• 2 eggplants

• 2 courgettes

• 1 red bell pepper

• 1 yellow bell pepper

• 4 ripe tomatoes

• 1 onion

• 2 cloves of garlic

• 4 tablespoons of olive oil

• 1 sprig of thyme

• 1 bay leaf

• Salt, pepper

• A few fresh basil leaves to serve

Preparation

1. Wash and cut all the vegetables into evenly sized cubes.

2. In a large frying pan or sauté pan, fry the sliced ​​onion and chopped garlic in olive oil.

3. Add the peppers and sauté them for 5 minutes.

4. Next, add the eggplants, then the courgettes. Cook for about 10 minutes, stirring occasionally.

5. Stir in the chopped tomatoes, thyme and bay leaf. Season with salt and pepper.

6. Simmer for 25 to 30 minutes over low heat, until the vegetables are soft and the sauce has reduced slightly.

7. Remove the herbs and serve hot, warm or even cold, with crusty bread.

Chef's tip : prepare the ratatouille the day before, it will be even better reheated, because the flavors will have had time to blend well.

Recommended products: Pans and woks for simmering vegetables

4. Peppers

• Benefits: vitamin C and antioxidants.

• Recipe: Stuffed peppers with quinoa and vegetables

  • Difficulty level: ★★★★☆ | Preparation time: 25 min | Cooking time: 35 min | Serves: 4

Ingredients (serves 4)

• 4 bell peppers (red, yellow or orange)

• 150g of quinoa

• 1 courgette

• 1 carrot

• 1 onion

• 1 clove of garlic

• 2 tablespoons of olive oil

• 50g of grated cheese (such as Gruyère or mozzarella)

• Salt, pepper

• Herbes de Provence or fresh basil

Preparation

1. Preheat the oven to 180°C.

2. Wash the peppers and cut off the top . Remove the seeds and membranes.

3. Cook the quinoa according to the package instructions.

4. Finely chop the onion, garlic, courgette and carrot. Sauté in olive oil for 5 to 7 minutes until tender.

5. Mix the sautéed vegetables with the cooked quinoa. Season with salt and pepper and add the herbs.

6. Fill the peppers with this mixture and sprinkle grated cheese on top.

7. Place the peppers in an oven dish, add a little water to the bottom to prevent them from drying out.

8. Bake for 30 to 35 minutes until the peppers are tender and the top is golden brown.

Chef's tip : you can replace the cheese with nutritional yeast for a vegan version, or add pine nuts for a bit of crunch.

Useful link: Accessories for cooking vegetables

5. Broccoli

• Benefits: vitamins C and K, fiber, antioxidants.

• Recipe: Broccoli with Parmesan Cream

  • Difficulty level: ★★☆☆☆ | Preparation time: 10 min | Cooking time: 15 min | Serves: 4

Ingredients

• 500g of broccoli

• 20 cl of liquid cream (or plant-based cream)

• 50g of grated Parmesan cheese

• 1 clove of garlic (optional)

• 1 tablespoon of olive oil

• Salt, pepper

• A pinch of nutmeg (optional)

Preparation

1. Wash and cut the broccoli into small florets.

2. Steam them or cook them in a pan of boiling salted water for 10 minutes, until they are tender but still crisp.

3. In a small saucepan, heat the cream with the chopped garlic and Parmesan cheese over low heat until the cheese is melted and the sauce is smooth.

4. Season with salt, pepper and a pinch of nutmeg.

5. Pour the parmesan cream over the drained broccoli and mix gently.

6. Serve hot, as an accompaniment to meat, fish or on its own for a light meal.

Chef's tip : for extra indulgence, add some toasted pine nuts or a touch of lemon zest before serving.

Recommended products: Saucepans and vegetable steamers

6. Cabbage (cauliflower, red cabbage, kale)

• Benefits: vitamin C and K, fiber, calcium.

• Recipe: Roasted Cauliflower with Curry

  • Difficulty level: ★★☆☆☆ | Preparation time: 10 min | Cooking time: 25 min | Serves: 4

Ingredients

• 1 medium cauliflower

• 2 tablespoons of olive oil

• 1 tablespoon of curry powder

• 1/2 tsp sweet paprika (optional)

• Salt, pepper

• A few sprigs of fresh coriander to serve (optional)

Preparation

1. Preheat the oven to 200°C.

2. Wash and cut the cauliflower into small florets.

3. In a large bowl, toss the bouquets with the olive oil, curry, paprika, salt and pepper until well coated.

4. Spread the cauliflower on a baking sheet lined with parchment paper in a single layer.

5. Bake for 20 to 25 minutes , stirring halfway through, until the bouquets are golden brown and slightly crispy around the edges.

6. Serve hot, garnished with fresh coriander if you like.

Chef's tip : add some toasted sesame seeds or a drizzle of plain yogurt for extra indulgence and contrast.

Necessary items: Knives and vegetable cutting boards

7. New potatoes

• Benefits: complex carbohydrates, potassium, vitamin C.

• Recipe: Roasted New Potatoes with Rosemary

  • Difficulty level: ★☆☆☆☆ | Preparation time: 5 min | Cooking time: 30 min | Serves: 4

Ingredients

• 600g of new potatoes

• 3 tablespoons of olive oil

• 2 sprigs of fresh rosemary

• Salt, pepper

• 1 clove of garlic (optional)

Preparation

1. Preheat the oven to 200°C.

2. Wash the potatoes thoroughly and, if they are a little large, cut them in half .

3. In a large bowl, mix the potatoes with the olive oil, rosemary, salt, pepper and crushed garlic if using.

4. Spread them out on a baking sheet lined with parchment paper in a single layer.

5. Bake for 30 minutes , stirring halfway through, until the potatoes are golden and crispy on the outside, soft on the inside.

6. Serve hot, ideal with meat, fish or vegetarian dishes.

Chef's tip : add a squeeze of lemon juice or some grated parmesan just before serving to enhance the flavors.

Products offered: Vegetable roasting utensils

Practical tips for cooking and preserving

• Storage: refrigerator for red fruits, leafy vegetables; room temperature for apples, pears, root vegetables.

For more information on storage, see the blog post: Storing food in the fridge: tips and storage times | Chef's utensil

• Cooking method: steamed or sautéed to preserve nutrients.

• Apples + walnuts + cinnamon

  • Courgettes + eggplants + tomatoes

  • Broccoli + garlic + lemon

• Plums/mirabelle plums + yogurt

Ideal combinations :

Apples + walnuts + cinnamon

Courgettes + eggplants + tomatoes

Broccoli + garlic + lemon

• Plums/mirabelle plums + yogurt

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Useful links

1. Seasonal fruit and vegetable calendar - Greenpeace France

2. Fruit and vegetable storage tips - Yuka

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SEO-optimized FAQ

1. What fruits are in season in September?

In September, you can find apples, pears, grapes, figs, plums, mirabelle plums, blackberries, blueberries and raspberries . These fruits are ripe, rich in taste and nutrients.

2. Which vegetables are in season in September?

Seasonal vegetables include carrots, zucchini, eggplant, peppers, broccoli, cabbage (cauliflower, red cabbage, kale), and new potatoes . They are fresh and perfect for simple or slow-cooked recipes.

3. Why consume seasonal fruits and vegetables?

Seasonal produce is more nutritious, tastier, and better for the environment . It requires fewer pesticides, often costs less, and supports local producers.

4. How to store seasonal produce?

• Red fruits and leafy vegetables : refrigerator in a bag or airtight container.

• Apples, pears, root vegetables : at room temperature, away from light.

• Tip : Wash only before consumption to prolong their freshness.

5. How can I incorporate seasonal produce into my meals?

Vary your meals: smoothies, soups, gratins, salads, compotes, and stews . Combine fruits and vegetables with grains, protein, or cheese for balanced and tasty meals.

6. What health benefits do they provide?

Seasonal fruits and vegetables are rich in vitamins, minerals, fiber and antioxidants , strengthening the immune system, promoting digestion and protecting your cells.

7. What easy recipes can you prepare with them?

• Fruits : tarts, compotes, salads or smoothies.

• Vegetables : soups, ratatouille, gratins, stir-fries or oven-roasted vegetables.

8. Can you freeze fruits and vegetables from September?

Yes, most freeze very well: berries, plums, zucchini, broccoli . For fruit, spread it out on a baking sheet before freezing to prevent sticking. For vegetables, blanch them for a few minutes to preserve color and nutrients.

9. Where to buy fresh, seasonal produce?

Opt for local markets, local producers, community-supported agriculture (CSA) programs, or organic shops . Supermarkets also offer seasonal products, but freshness and taste are often better at local producers.

10. What utensils or accessories should be used for cooking and storing food?

• Chef's knives and boards for cutting fruits and vegetables.

• Pots, pans, steamer to preserve nutrients.

• Airtight containers and reusable bags to keep things fresh.

• For certain preparations: blender, fruit press, pie tins or freezer containers .