October in Canada is a season of abundance. Local markets and grocery stores are filled with colourful vegetables, hearty squashes, and crisp fruits that can be both satisfying and diabetes-friendly. Choosing seasonal produce not only supports local farmers but also ensures you get fresh foods at their peak nutrition and flavour. By embracing October’s seasonal foods, people with diabetes can enjoy nourishing meals that highlight the natural flavours of fall while supporting healthy blood sugar management. These foods offer warmth, variety, and comfort—perfect for the crisp days ahead.
What are October’s best seasonal foods to enjoy?
- Pumpkins and winter squash (butternut, acorn, spaghetti squash): Packed with fibre, vitamin A, and antioxidants. When enjoyed in moderate portions, they provide healthy carbs that won’t overwhelm blood sugar.
- Brussels sprouts, cabbage, and kale: Excellent non-starchy vegetables, rich in fibre and protective nutrients.
- Carrots, beets, and turnips: Sweet-tasting root vegetables that add colour and variety to meals.
- Apples and pears: Fall favourites that, when eaten in small servings and paired with protein or healthy fat, can fit into a balanced diabetes diet.
What are some tips for including seasonal foods in a diabetes-friendly diet?
- Balance the plate: Aim for half your plate filled with non-starchy vegetables, one-quarter with lean protein, and one-quarter with healthy carbohydrates like roasted squash or root vegetables.
- Choose cooking methods wisely: Roasting and steaming bring out natural flavours without relying on added sugar or high-fat sauces.
- Pair fruit with protein: Enjoy an apple slice with cheese or pear with a few almonds to slow digestion and reduce blood sugar spikes.
- Flavour without sugar: Use herbs and spices—like cinnamon, nutmeg, rosemary, and thyme—for warmth and depth.
Recipe Ideas for October
Pureed Butternut Squash and Pear Soup
1 hour 15 minutes
Indulge in the warm, comforting flavours of our Butternut Squash and Pear Soup, a diabetes-friendly recipe that masterfully combines sweet pears and earthy squash with a hint of spice. Perfect for a cozy meal, this nutrient-rich soup is high in fibre and low in sodium, making it an excellent choice for managing blood sugar levels and supporting overall health.
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Roasted Balsamic Maple Butternut Squash
45 minutes
These balsamic maple butternut squash make for a delicious diabetes-friendly side-dish or salad topper.
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Roasted Spaghetti Squash Pasta
49 minutes
Bite into this hearty, diabetes-friendly Spaghetti Squash Bolognese, featuring a rich bolognese sauce packed with vegetables and Italian herbs. This low-carb dish offers a satisfying and nutritious alternative to traditional pasta, perfect for managing blood sugar levels while enjoying a delicious meal.
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Mushroom-Walnut Tacos with Beet Slaw
25 minutes
These Mushroom-Walnut Tacos with Beet Slaw are a hearty, plant-based meal that’s gluten-free, diabetes-friendly, and high in fibre. With bold, smoky spices and a creamy, crunchy slaw, they deliver flavour and nutrition in under 30 minutes — perfect for Meatless Monday or Taco Tuesday!
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Kale and Brussels Sprout Salad
15 minutes
Savour the vibrant flavours and numerous health benefits of Kale and Brussels Sprout Salad Bowl, a lush blend of kale, Brussels sprouts, and fresh fruits. This diabetes-friendly salad is dressed with a tangy apple cider vinegar vinaigrette, known to aid in reducing blood sugar spikes, making it a perfect choice for a nutritious lunch or dinner.
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Beet, Blackberry & Walnut Salad with Balsamic Dijon Vinaigrette
50 minutes
This vibrant vegetarian, diabetes-friendly, and gluten-free beet and berry salad combines earthy beets, sweet blackberries, tangy goat cheese, and crunchy walnuts for a nutrient-rich dish. Finished with a simple balsamic Dijon vinaigrette, it's perfect for light lunches or elegant starters.
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Ginger and Cinnamon Poached Pears
27 minutes
These ginger and cinnamon poached pears are a light, elegant dessert infused with warm spices and a hint of sweetness. Perfect for cozy gatherings, this simple recipe highlights the natural flavour of pears while keeping the dish low in sugar.
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Baked Apple Halves with Nutty Cinnamon-Almond Filling
50 minutes
These tender baked apple halves are a diabetes-friendly, gluten-free, and heart-healthy dessert, featuring a spiced nutty filling that pairs perfectly with the natural sweetness of baked apples. Perfect for holidays or everyday enjoyment, they offer a warm, spiced flavour with a delightful streusel-like topping that’s both wholesome and satisfying.
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For personalized guidance on diet and blood glucose management, speak to a Registered Dietitian.
