Canada's food guide

Welcome to the September food guide newsletter!

This month we feature: healthy harvests

In this issue

• Recipe of the month
• Make the most of the harvest season
• Bring the harvest to your lunchbox
• Healthy eating recommendation of the month
• Translated food guide snapshot of the month
• Next month

Recipe of the month

These fun fruit leather snacks add a bit of playfulness to your day. Try using different combinations of in-season fruits to boost flavour and variety.

Make the most of the harvest season

Harvest season is a great time to take advantage of foods that are at the peak of freshness. If you can, stock up while they're in season and on sale. You can freeze them or use them in batch recipes to enjoy later! Try:

• roasting a tray of veggies, like carrots, peppers, and onions to add to wraps, whole grain bowls, or omelettes
• freezing chopped herbs in ice cube trays to use in soups, sauces, or stir-fries later
• using overripe vegetables and fruits in smoothies, muffins, or homemade sauces

Learn more about meal planning using leftovers.

Bring the harvest to your lunchbox

In-season foods can be a fun way to add flavour, crunch, and colour to packed meals. They can be less expensive and at their peak in taste. Repurposing leftovers from the night before is also a great way to save time. Try these satisfying and delicious packed lunch and snack ideas:

• Lentil and spinach fritters: These crispy fritters freeze well and are a delicious way to add leafy greens to your day!
• Couscous and egg wrap: These cheesy and creamy egg wraps are perfect for lunch and packed with protein. Add roasted vegetables like sweet potatoes or squash to your wrap for extra flavour, colour, and nutrition. They pair well with eggs and make the wrap even more satisfying!
• Blueberry cornmeal muffins: These muffins are a tasty, portable lunch or snack option. Cornmeal is made from corn, a food that has been grown by some Indigenous communities and in Canada for generations. Try swapping in apples or pears for a fall twist.
• Crispy chickpeas: These chickpeas are full of crunch and flavour. Get creative with the spices you use to enjoy many variations of this savoury snack.
• Beef fajitas with lime sour cream: These versatile fajitas make a great packed lunch—easy to prep and delicious cold or reheated. Roast or sauté a batch of bell peppers and onions, then portion them out for quick, tasty lunches.
• Black bean and corn salad: A one-bowl wonder! Add in seasonal chopped vegetables that you have on hand.

Packing lunches with in-season foods is a great way to celebrate the harvest and keep meals tasty, colourful, and budget-friendly.

Healthy eating recommendation of the month

Involve kids in planning and preparing meals. Involving kids in planning and preparing meals teaches them food skills and the importance of healthy eating.

Translated food guide snapshot of the month

Canada's food guide is a suite of online resources made to meet different needs. It includes the food guide snapshot, available online in many languages.

This month, discover the snapshot in Traditional Chinese.

Next month

In October, we'll explore nourishing soups and freezer-friendly meals to make mealtime easier.

Originally published: September 2, 2025