Favorite Fall harvest Fruits and Veggies

Fall is known as the harvest season because many of our best loved foods are available at farmers' markets and grocery stores at their peak of freshness.  The beautiful orange and yellow colors that we see in the fall are reflected in our favorite foods of the fall season.

Below are some of our most popular fall foods, and ways we like to enjoy them.  Enjoy the fruits and veggies of this season!

Apples: whether you love the sweetness of a Gala, the sweet tart of a Gingergold, or the tartness of a  Granny Smith, apples should all taste amazing this time of year because they are fresh from the tree!  Try them sliced in Apple Cranberry Salad, topped with nut butter and raisins in Apple Bark, or cooked in Baked Apples and Sweet Potatoes.

Broccoli:  a favorite in grocery stores all year long, broccoli is most flavorful in the fall.  This all-purpose veggie is perfect for dipping in hummus, like in our favorite Garden on a Plate recipe.  It tastes delicious broiled with a little low-sodium soy sauce, added to stir fries, and in Broccoli and Potato Soup.

Cabbage:  an often overlooked vegetable, cabbage is a main ingredient in coleslaw mixes and traditional sauerkraut.  Try it shredded in Simple Fish Tacos or cooked in Garden Vegetable Soup, a perfect meal for chilly fall nights.

Cauliflower:  related to both broccoli and cabbage, cauliflower is available in markets in the familiar white variety, as well as orange and purple types,  It can be eaten raw, boiled, steamed, added to stir fries, and cooked and mashed to resemble potatoes.  Roasted Cauliflower is one of our favorite -- and easy -- ways to enjoy this delicious vegetable.

Sweet potatoes:  loved by kids and adults, the sweet potato is a rich and creamy orange vegetable that has a natural sweetness.  Sweet potatoes can be baked or boiled, mashed on their own in Maple Mashed Sweet Potatoes, or added to stews and chili, and even burritos and quesadillas.  Try our easy Sweet Potato Fries recipe tonight.  It's sure to become a family favorite!

Squash: truly a hallmark of fall, different squash varieties are a  feast for your eyes and for your belly.  Markets this time of year will have acorn, butternut, spaghetti, and delicata squash in abundance, along with orange and even blue pumpkins!  Cooking these squash requires a little muscle to cut them in half, however, you can pierce the skin and microwave on high for a few minutes to soften them and make them easier to cut.  There are many different ways to prepare squash.  Enjoy a twist to regular spaghetti squash and meat sauce by using this Spaghetti Squash recipe instead.  Apple Stuffed Acorn Squash is a great way to use more than one fall veggie and apples go great with squash!

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



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.
2. 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.
3. 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.
4. Apples
• They don't say that apples keep the doctor away for nothing!  Apples contain vitamin C,

  

  Apples

  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. 

Recipe Spotlight: Spicy Apple-Filled Squash

Fall is upon us.  With the changing leaves and cool breezes, cozy up this fall with a hearty squash dish.  Acorn squash and apples are in season this time of year and are easy to find at your local farmers' market.  This flavorful dish would be a delicious addition to your favorite holiday meals.  Plus, acorn squash and apples are filled with vitamins, minerals and fiber!

Spicy Apple-Filled Squash
Serves 4

Ingredients

1 acorn squash, washed
1 apple, washed, cut in half, cored, and chopped
2 teaspoons margarine, melted
2 teaspoons brown sugar
1/4 teaspoon cinnamon
Dash of nutmeg, optional
Dash of ground cloves, optional
Cooking oil spray

Directions:

1. Heat oven to 350 degrees. 
2. Spray a 1-quart baking dish with cooking oil spray.
3. Cut squash in half.  Remove squash seeds from each half with a spoon.
4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes.
5. In a medium bowl, add apple, margarine, brown sugar, and spices.
6. Remove squash from oven.  Flip squash over, and fill with apple mixture.
7. Re-cover squash with foil, and bake 30 minutes more.

Try serving this recipe with whole grains like brown rice or barley.  

Gather all of your ingredients!

 Cut the acorn squash in half.  If you are having trouble cutting 

this safely, try piercing the squash skin with a fork and placing
it in the microwave on high heat for 1-2 minutes.

Remove the squash seeds with a spoon.

 

Place squash skin side up in a pan, cover with foil and place

in the oven too cook for 30 minutes.

While the squash is in the oven, measure out the brown sugar and spices.

After measuring out the butter and spices, combine these 

ingredients with the diced apples in a medium bowl.

 

Take squash out of the oven and flip over. Fill the cavity 

of the squash with the apple mixture.  Place back in oven for 30 minutes. 

Let cool for 10 minutes, then enjoy!

Vegetable of the Month: Squash!

The weather is getting cooler outside, which means fall is right around the corner.  There are many different varieties of squash that you can buy, but some are in season in the fall and winter months.  The most popular fall and winter squash are: acorn, butternut, and spaghetti squash.  Squash comes in a variety of shapes and colors and is a great source of potassium, fiber, and Vitamin A.

How to select:

• Choose squash with glossy skin that does not have any spots or cuts.
• Whole winter squash can be store at room temperature for 1-3 months depending on the variety.
• Store cut pieces of squash in a closed container in the refrigerator.

 

Types of squash:

• Acorn squash -- usually shaped like an acorn. To prepare rinse the outside, slice into halves and can be baked, microwaved, sautéed or steamed. Acorn squash can be filled with different ingredients for added flavor.  Try our Apple Stuffed Acorn Squash for a quick and easy side dish!
• Butternut squash -- has yellow skin and orange flesh inside.  As butternut squash gets ripe, it becomes sweeter.  To prepare, rinse the outside, peel off the skin, carefully cut down the middle, and chop into pieces.  Butternut squash is usually baked or roasted and great in soups!  Try the Butternut Squash Soup recipe below!
• Spaghetti squash:  is oblong and has a ivory to yellow or orange color.  Spaghetti squash when cooked looks like spaghetti!  Spaghetti squash can be prepared by rinsing off the spaghetti squash and poke holes on the outside.  Spaghetti squash can be cooked in the microwave, baked or steamed.  Once they are cooked, cut in half and scoop out the insides.  Try this Spaghetti Squash with Tomatoes, Basil and Parmesan recipe.  Kids will love that it looks like spaghetti!

There are many ways to enjoy squash.  What is your favorite squash recipe?

 

Butternut Squash Soup

 

Ingredients

1 red onion

2 medium butternut squash, chopped (or 2 packages of precut)

3-4 celery stalks, with leaves, chopped

1 potato, chopped

3-4 large carrots, chopped

3 cups low-sodium chicken stock

Sprinkle with black pepper

 

Add to taste:

1/4 cup brown sugar

2 teaspoons cinnamon

1/4 cup half n half

 

Directions:

1. Cook all of the above ingredients in a slow cooker on low for 8 hours, or high for 4 hours.
2. Once cooked and soft, place in a blender and blend for 2-3 minutes until well blended.
3. Add brown sugar, cinnamon and half n half to taste.
4. Enjoy!

 

Recipe courtesy of Erin Braunscheidel Duru