What’s In Season? Autumn 2023

Local harvest produce in autumnal colors: pumpkins, apples, cabbages and autumn leaves surrounding a basket of produce

By Julie Hutter, RD, CDE 

As the weather begins to cool down, warm and comforting dishes tend to make a resurgence in our homes. We begin to prepare more stews and soups during this time of the year, using different types of produce, especially root vegetables.  

Although root vegetables, such as squash, potatoes, and parsnips grow best during this time of the year keep in mind that they can contain high amounts of potassium. That said, there are some kidney-friendly squashes such as yellow crookneck, scallop, and spaghetti squashes that you can add to your diet and enjoy while they’re in season. Also, remember that root vegetables can be made more kidney-friendly through some cooking methods. See our blog post for ways to enjoy these foods on a kidney diet: https://www.kidneycommunitykitchen.ca/dietitians-blog/lower-potassium-potatoes/

Enjoying in-season* produce has many benefits. Seasonal produce is at its freshest which maximizes flavor, provides important nutrients to support our health, and reduces our environmental footprint. Purchasing in-season produce also helps to support our local communities and farmers. In-season produce is also more widely available at local grocery stores and tends to be less expensive than out-of-season varieties. You can freeze leftover seasonal produce so you can add it to smoothies, soups, baked goods and more throughout the year. 

The following low-potassium fruits and vegetables can be enjoyed during our colder months, here in Canada: 


  • Fruits: crabapples, pears, greenhouse strawberries  
  • Vegetables: cabbage, carrots, cauliflower, leeks, mushrooms, napa cabbage, onion, radish, rutabaga, squash 

Try this Sage Scented Pork Loin Chop with Pear Chutney and Turnip Purée today, that incorporates some delicious autumn produce! 


  • Fruits: pears, greenhouse strawberries 
  • Vegetables: cabbage, carrots, cauliflower, leeks, mushrooms, onion, squash 

i If you’re having trouble coming up with recipes using these ingredients, we’re here to help! The kidney community kitchen website has a wide variety of recipes, that helps you turn these ingredients into delicious appetizers, entrées, or desserts.  

Below are three ways to enjoy cabbage, while it’s in season: 

#1: In a salad 

Asian Apple Slaw 

This salad provides a refreshing burst of flavor, which can balance out the hearty main courses that are typically consumed during our coldest season. 

#2: In an main dish 

Old Fashioned Stew 

Colder months mean the start of soup and stew season. Try this lower potassium take on a classic Canadian stew recipe.  

#3: As a side dish 

Roasted Cabbage Wedges 

Roasted cabbage is so versatile, complimenting a variety of flavors such as fish, poultry, legumes and more! 

*In-season produce may vary depending on your location and access to fresh fruits and vegetables in your area.