The days are growing shorter, and I find myself thinking about soups, squash, and sage. Many people think of farmers' markets as a summer experience, but fall is often one of the most abundant seasons at our local markets.

October is National Farm to School and Early Care and Education Month, a nationwide celebration of connecting youth to local food, agriculture, and healthy eating. Here in North Carolina, we join the celebration with the NC Crunch, an event that encourages everyone, including classrooms, workplaces, and families, to bite into locally grown produce. The official Crunch Day is Wednesday, October 22, at noon, but you can participate anytime throughout the month. The NC Crunch began as a way to highlight North Carolina’s apple harvest. Our state ranks seventh in the nation for apple production, and over time,  the celebration has expanded to include all kinds of local produce.

So what might be fun to crunch into this month? In recent years, my visits to farmers markets have sparked a love for winter squash. Varieties such as butternut, delicata, acorn, and spaghetti squash are all in season now. Butternut squash has a slightly sweet, nutty flavor, and roasting brings out its natural richness, making it perfect for pasta, casseroles, rice dishes, or salads. You can also mash it or blend it into a creamy soup. Delicata squash, known for its “sweet as honey” taste, is delicious roasted, added to soups, or stuffed with vegetables, grains, or meats. Spaghetti squash is unique because when roasted, its flesh can be shredded into long, thin strands resembling angel hair pasta. Its mild flavor makes it an excellent base for a variety of seasonings and sauces.

Beyond squash, fall markets are overflowing with greens such as kale, collards, arugula, bok choy, and komatsuna. These nutrient-dense, fiber-rich greens are perfect for soups, salads, or stir-fries. This is my favorite time of year for hearty salads topped with roasted sweet potatoes, North Carolina apples, chicken, walnuts, and whatever other seasonal ingredients I have on hand. Sweet potatoes are always a great choice with North Carolina growing approximately 60 percent of sweet potatoes in the country.

Trying a new recipe can feel like a gamble, but it is often worth it. Celebrate NC Crunch by visiting your local farmers market and exploring the flavors of the season. Farmers are always happy to share tips on flavor and preparation, and so am I. To learn more about NC Crunch or to register your participation, visit the Growing Minds NC Crunch website.

Morgan King is the Family & Consumer Sciences Agent for N.C. Cooperative Extension - New Hanover County Center and Arboretum. The office is located at 6206 Oleander Drive, and is open daily from 8 am to 5 pm. You can reach her at morgan_king@ncsu.edu or 910-798-7660.