10 October Flex Foods Recipes to Try

October is a month of cozy meals, crisp mornings, and foods that bring both comfort and vitality. As the leaves turn and the air cools, the harvest shifts toward hearty roots, vibrant fruits, and nutrient-dense vegetables that perfectly support longevity and thriving beyond 60. This season’s lineup—pumpkin, pomegranates, persimmons, cranberries, Brussels sprouts, parsnips, turnips, mushrooms, leeks, and walnuts—offers a spectrum of carotenoids, polyphenols, fibers, and plant omega-3s. They not only nourish the body but also connect us to centuries of culinary tradition and seasonal wisdom. To help you make the most of these October Flex Foods, I’ve created ten delicious recipes that highlight their flavors, history, and health benefits—all designed to keep your meals fresh, energizing, and deeply satisfying.

Check out my post, Top 10 Fresh October Flex Foods for Longevity, and learn all about these 10 seasonal, plant-based foods for October that boost energy, immunity, heart and brain health—simple tips to help you thrive beyond 60.

Roasted Pumpkin & Leek Soup with Walnut Pesto

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients

• 4 cups pumpkin, peeled and cubed
• 2 leeks, thinly sliced, white and light green parts only
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 quarter cup walnuts
• 1 quarter cup parsley
• 1 tablespoon lemon juice
• Sea salt and black pepper to taste

Instructions

1. Heat oven to 400 F. Toss pumpkin with a little olive oil, salt, and pepper and roast 25 minutes until caramelized.
2. In a pot, warm 1 tablespoon olive oil. Sauté leeks and garlic 5 minutes until soft.
3. Add roasted pumpkin and broth. Simmer 5 minutes. Blend until silky. Adjust seasoning.
4. Walnut pesto. Pulse walnuts, parsley, lemon juice, a pinch of salt and pepper until coarse.
5. Ladle soup into bowls and swirl in pesto.

Healthy Benefits

Pumpkin brings beta carotene for vision and immune support. Leeks offer allium compounds that support healthy circulation. Walnuts add plant omega 3 for brain and heart health.

Estimated Nutrition per Serving

About 220 calories. 8 g protein. 22 g carbs. 12 g fat. 6 g fiber.

Serving Suggestions

Add a side of toasted whole grain bread or a simple arugula salad with lemon.

Brussels Sprout and Pomegranate Grain Bowl

Yield: 2 bowls
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 2 cups Brussels sprouts, halved
• 1 cup cooked farro or quinoa
• 1 half cup pomegranate arils
• 1 quarter cup walnuts, chopped
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 teaspoon maple syrup
• Sea salt and black pepper

Instructions

1. Heat oven to 400 F. Roast Brussels sprouts 20 minutes until crisp and browned.
2. Whisk tahini, lemon juice, maple, salt, and pepper with a splash of warm water.
3. Build the bowls with grains, roasted sprouts, pomegranate, and walnuts.
4. Drizzle with tahini dressing.

Healthy Benefits

Brussels sprouts deliver sulforaphane and vitamin K. Pomegranates bring polyphenols that support vascular health. Walnuts add anti inflammatory fats.

Estimated Nutrition per Serving

About 390 calories. 12 g protein. 50 g carbs. 18 g fat. 10 g fiber.

Serving Suggestions

Top with fresh herbs and a squeeze of lemon. Great as a post hike meal.

Persimmon, Cranberry and Walnut Breakfast Parfait

Yield: 2 parfaits
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

• 1 cup coconut or almond yogurt
• 1 Fuyu persimmon, diced
• 1 half cup cranberry chia jam or quick simmered cranberries with chia and maple
• 1 quarter cup walnut granola or chopped walnuts
• Cinnamon to taste

Instructions

1. Layer yogurt, persimmon, cranberry mix, and walnuts in two glasses.
2. Dust with cinnamon and serve.

Healthy Benefits

Persimmons offer carotenoids and vitamin C. Cranberries bring proanthocyanidins that support urinary and immune health. Walnuts add omega 3s and minerals.

Estimated Nutrition per Serving

About 280 calories. 6 g protein. 34 g carbs. 14 g fat. 6 g fiber.

Serving Suggestions

Add a spoon of hemp seeds for extra protein. Enjoy as breakfast or an afternoon snack.

Parsnip and Turnip Mash with Garlic Mushrooms

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 2 cups parsnips, peeled and chopped
• 2 cups turnips, peeled and chopped
• 2 tablespoons olive oil, divided
• 2 cups oyster and shiitake mushrooms, sliced
• 3 cloves garlic, minced
• Sea salt, black pepper, chopped parsley

Instructions

1. Boil parsnips and turnips in salted water 12 to 15 minutes until tender. Drain well and mash with 1 tablespoon olive oil, salt, and pepper.
2. In a skillet warm 1 tablespoon olive oil. Sauté mushrooms and garlic 5 to 6 minutes until browned. Season.
3. Spoon mash into bowls and top with garlicky mushrooms and parsley.

Healthy Benefits

Parsnips and turnips provide fiber, vitamin C, and potassium. Mushrooms supply beta glucans and ergothioneine for immune and cell support.

Estimated Nutrition per Serving

About 210 calories. 4 g protein. 28 g carbs. 10 g fat. 6 g fiber.

Serving Suggestions

Serve with roasted pumpkin or a light green salad with lemon.

Harvest Salad with Pumpkin, Brussels and Pomegranate

Yield: 2 large salads
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients

• 2 cups mixed greens
• 1 cup roasted pumpkin cubes
• 1 cup roasted Brussels sprouts
• 1 half cup pomegranate arils
• 1 quarter cup walnuts
• 2 tablespoons Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 teaspoon maple syrup
• Sea salt and black pepper

Instructions

1. Roast pumpkin and Brussels sprouts at 400 F until caramelized.
2. Whisk Dijon, vinegar, maple, salt, and pepper with a splash of water.
3. Toss greens with warm pumpkin and Brussels. Top with pomegranate and walnuts.
4. Drizzle dressing and serve.

Healthy Benefits

Carotenoids from pumpkin, cruciferous phytonutrients from Brussels, and polyphenols from pomegranate support heart and metabolic health.

Estimated Nutrition per Serving

About 350 calories. 10 g protein. 34 g carbs. 20 g fat. 8 g fiber.

Serving Suggestions

Finish with shaved fennel or orange zest. Great holiday starter.

Leek, Mushroom and Walnut Stuffed Turnips

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Ingredients

• 4 medium turnips, halved crosswise and hollowed slightly
• 2 leeks, thinly sliced
• 2 cups mushrooms, finely chopped
• 1 quarter cup walnuts, chopped
• 2 tablespoons olive oil
• Thyme, sea salt, black pepper

Instructions

1. Heat oven to 375 F. Brush turnip halves with oil and roast 20 minutes until tender.
2. Sauté leeks and mushrooms in a little oil 6 to 8 minutes until golden. Stir in walnuts, thyme, salt, and pepper.
3. Fill turnip cups with the mixture and roast 10 minutes more.

Healthy Benefits

Turnips and leeks support detox and vascular health. Mushrooms bring immune support. Walnuts support brain and heart health.

Estimated Nutrition per Serving

About 260 calories. 7 g protein. 20 g carbs. 16 g fat. 5 g fiber.

Serving Suggestions

Serve with a quick cranberry relish and a side of greens.

Persimmon and Cranberry Autumn Smoothie

Yield: 2 smoothies
Prep Time: 5 minutes
Total Time: 5 minutes

Ingredients

• 1 ripe Hachiya persimmon, pulp only
• 1 half cup fresh cranberries
• 1 banana
• 1 cup oat milk
• 2 tablespoons walnuts
• 1 half teaspoon cinnamon

Instructions

1. Blend all ingredients until creamy and smooth.
2. Taste and sweeten lightly if needed. Pour into glasses and dust with cinnamon.

Healthy Benefits

Persimmons and cranberries bring antioxidants and vitamin C. Walnuts add omega 3 and minerals that support brain health.

Estimated Nutrition per Serving

About 290 calories. 5 g protein. 42 g carbs. 13 g fat. 6 g fiber.

Serving Suggestions

Add a spoon of ground flax for extra omega 3. Enjoy as a mid morning booster.

Pumpkin, Parsnip and Leek Risotto

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

• 1 cup arborio rice
• 1 cup pumpkin puree
• 1 cup roasted parsnips, chopped
• 2 leeks, thinly sliced
• 4 cups vegetable broth, warmed
• 1 tablespoon olive oil
• 2 tablespoons walnuts, crushed
• Sea salt and black pepper

Instructions

1. Warm oil in a large pan. Sauté leeks 3 to 4 minutes until soft. Stir in rice and toast 2 minutes.
2. Add warm broth a ladle at a time, stirring often until absorbed and creamy, about 18 to 20 minutes.
3. Stir in pumpkin puree and roasted parsnips. Season to taste.
4. Top bowls with crushed walnuts.

Healthy Benefits

Carotenoids from pumpkin, prebiotic allium compounds from leeks, fiber and minerals from parsnips, and omega 3 from walnuts.

Estimated Nutrition per Serving

About 350 calories. 8 g protein. 55 g carbs. 10 g fat. 7 g fiber.

Serving Suggestions

Finish with parsley and lemon zest. Serve with a simple citrus salad.

Brussels Sprout, Cranberry and Mushroom Stir Fry

Yield: 2 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients

• 2 cups Brussels sprouts, halved
• 1 cup mushrooms, sliced
• 1 quarter cup fresh cranberries
• 2 cloves garlic, minced
• 1 tablespoon low sodium soy sauce or tamari
• 1 teaspoon sesame oil
• Black pepper to taste

Instructions

1. Heat a skillet or wok. Add sesame oil, garlic, Brussels sprouts, and mushrooms. Stir fry 5 to 6 minutes until browned.
2. Add cranberries and soy sauce. Cook 1 to 2 minutes until cranberries soften and glaze forms.
3. Season with black pepper and serve.

Healthy Benefits

Cruciferous compounds and mushroom beta glucans support immune and cellular health. Cranberries add anti inflammatory polyphenols.

Estimated Nutrition per Serving

About 210 calories. 6 g protein. 18 g carbs. 12 g fat. 6 g fiber.

Serving Suggestions

Serve over quinoa or brown rice. Add toasted sesame seeds for crunch.

Warm Roasted Root and Persimmon Salad

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients

• 1 cup pumpkin, cubed
• 1 cup parsnips, cubed
• 1 cup turnips, cubed
• 1 Fuyu persimmon, thinly sliced
• 1 half cup pomegranate arils
• 1 quarter cup walnuts
• 2 tablespoons maple mustard vinaigrette
• Sea salt and black pepper

Instructions

1. Heat oven to 400 F. Roast pumpkin, parsnips, and turnips 25 minutes until golden.
2. While warm, toss with persimmon slices, pomegranate, and walnuts.
3. Drizzle vinaigrette. Season and serve slightly warm.

Healthy Benefits

Six October foods in one bowl for a blend of carotenoids, fiber, polyphenols, and omega 3.

Estimated Nutrition per Serving

About 300 calories. 7 g protein. 40 g carbs. 14 g fat. 9 g fiber.

Serving Suggestions

Add baby arugula or massaged kale. Works as a main or a holiday side.

Leek and Mushroom Walnut Toasts

Yield: 6 to 8 toasts
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes

Ingredients

• 2 leeks, thinly sliced
• 2 cups mixed mushrooms, chopped
• 1 tablespoon olive oil
• 2 tablespoons walnuts, finely chopped
• 1 teaspoon thyme
• Sea salt and black pepper
• 6 to 8 slices whole grain bread, toasted
• Lemon zest to finish

Instructions

1. Warm oil in a skillet. Sauté leeks 3 minutes. Add mushrooms and thyme. Cook until browned and tender, about 6 minutes.
2. Stir in walnuts, salt, and pepper.
3. Spoon over warm toast and finish with lemon zest.

Healthy Benefits

Leeks provide allium compounds for circulation and detox support. Mushrooms bring beta glucans and ergothioneine. Walnuts add plant omega 3.

Estimated Nutrition per Two Toasts

About 280 calories. 10 g protein. 36 g carbs. 10 g fat. 6 g fiber.

Serving Suggestions

Serve with a side salad or a cup of pumpkin soup for a light meal.

October is more than just a month of falling leaves and cozy nights—it’s a chance to align your meals with the rhythms of the season. By choosing these ten fresh October Flex Foods, you’re not only savoring their rich flavors but also stacking up small daily wins for energy, immunity, heart health, and longevity. From soups and salads to smoothies and roasted roots, these recipes bring out the best of what autumn has to offer. Keep following along on my blog and Instagram for more simple, seasonal recipes featuring these nutrient-dense foods all month long. Together, let’s keep flexing plant power and thriving beyond 60—one delicious plate at a time.

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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