Fall for Fruits and Vegetables

A seasonal produce round up

When pumpkin spice EVERYTHING hits grocery shelves, you know autumn is just around the corner.  A season synonymous with bounty, harvest and abundance, with more than a lot to offer.  From root vegetables and winter squash to hearty greens and tart berries is it a wonder that Thanksgiving menus offer such a variety of dishes?    

Root Vegetables:  Carrots and their cousin, parsnips are wonderful this time of year.  They have a similar shape, but parsnips are white and have a stronger flavor, often described as nutty or spiced.  After the first frost, root vegetables like these hold onto their sugars to make it through the winter, making for a delicious meal!  Did you know parsnips can be left in the ground over winter, even frozen solid without damage? They’re a good source of fiber, vitamin C, folate and potassium and can be baked, boiled, sauteed or steamed.   

Winter Squash:  One of the best things about winter squash – think acorn, butternut, pumpkin and spaghetti – is that they will last quite a while in your pantry without refrigeration.  They have a thick skin (unlike summer squash) and offer nutrients such as beta carotene, vitamin C and fiber.  Spaghetti squash in particular is a great option for those watching their carbohydrate intake. Just one cup of cooked squash has just over 40 calories and only 10g carbohydrate.  It can be enjoyed with tomato sauce or mixed in with linguini for a more traditional pasta-like dish. 

Cranberry:  Once called “crane berry” due to its resemblance to the sandhill crane, the cranberry is harvested each fall by flooding bogs to make for speedy collection!  This small red fruit is high in flavonoids and has been studied for it’s possible role in lowering risk for Alzheimer’s disease.  It known to have a characteristically tart flavor, excellent for jams, juice and sauce. 

Apples:  Apples are a quintessential autumn fruit.  They’re sweet and portable, they store well in the fridge for weeks and research has shown that they may delay arthritis, support muscle growth and help keep cholesterol levels in check!  Apples also pair well with both fruits and vegetables making them a go-to fall ingredient and great sliced into salads.  Try them with bananas in this Autumn Apple Crisp with Creamy Banana Sauce. 

For a dish that takes advantage of what the season has to offer try our Vegetable and Kale Au Gratin.  Our version of this classic dish is layered with butternut, sweet potato, carrots, parsnips and Brussels sprouts.  It’s bursting with fall flavors in every bite! 

Published November 2020