Fall produce Picks

It's that time of the year.....the leaves are almost finished changing colors, the air is getting cooler, and the nights are getting shorter.  But, fall vegetables are not just for display.  There are many fall fruits and veggies that are waiting to be on your dinner table. These include:  apples, broccoli, cauliflower, chard, Brussels sprouts, sweet potatoes, and winter squash.  Let's talk about four fall produce foods:
  1. Brussels Sprouts
  2. Brussels sprouts
    • These look like miniature cabbage and are packed with vitamins like vitamin K, vitamin C and folate.  They also contain fiber, which keeps you fuller longer. 
    • Brussels sprouts can be steamed, roasted, and sautéed.  You can even grill them.  Just add a little olive oil and your favorite spices to them and you're set for a quick and easy dinner side dish.
  3. Spaghetti Squash
    • This squash is lots of fun because it looks like spaghetti once it's cooked and scraped out
      with a fork.  The yellow  flesh inside gives you lots
      of beta-carotene (vitamin A) and vitamin C.
    • Spaghetti squash
    • You can use spaghetti squash just like you use regular pasta. Drizzle the strands with olive oil and sprinkle with parmesan cheese, or add your favorite sauce.  Try our easy Spaghetti Squash with Tomatoes, Basil and Parmesan recipe.
  4. Butternut Squash
    • Like spaghetti squash, butternut squash also contains beta-carotene, vitamin C and fiber.  It has a rich nutty flavor which can be used in both sweet and savory recipes.
    • Butternut Squash

    • You can roast butternut squash and then puree to make a hearty soup, or mix chunks of it with other roasted fall veggies.  Don't forget about the seeds, which are packed with vitamin E and other minerals.  Roast them for a healthy snack.
  5. Apples
    • They don't say that apples keep the doctor away for nothing!  Apples contain vitamin C,
      fiber, and antioxidants. 
    • Send a whole apple in your child's lunch box, bake them in a crisp, or dice them up and use them as toppings for oatmeal and yogurt. 
You are probably wondering where you can find fall produce.  Stop by your local farmers' market for in-season produce that is low in cost.   Find your local farmers' market here

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© Eat Smart, Be Fit Maryland!Maira Gall