As it gets cooler out, and the sun goes down sooner, that means it's getting to be fall time and it becomes more difficult to choose fresh fruits and veggies! Let’s look into the foods that are in season now!
Pumpkin is one of the first things most people think about when they think of fall. Pumpkin has a lot of fiber and beta-carotene that gives it its fun orange color. In our bodies, beta-carotene is converted into vitamin A which is great for your skin and eyes. Adding savory herbs like sage and curry can help balance the sweetness of pumpkin.
Beets are another food that are in season this time of year! Beets are edible from the leafy greens down to the root. The leaves are very similar to spinach and can be delicious when sautéed. You can find red beets at the grocery store but more fun types like golden or bull’s blood can be found at the farmers market. The red color of a beet comes from the phytochemical betanin which can be used as a natural form of red food coloring. Beets are a good source of nitrates and can help assist in healthy blood pressure. To avoid having to peel beets, they can be roasted or steamed. They can also be consumed raw and shredded and tossed in salads or thinly sliced and baked into chips.
Sweet potatoes have a ton of dietary fiber, Vitamin A, and can also be a good source of potassium and Vitamin C. They can be added into any meal as a perfect side dish.
Spaghetti squash is a family friendly vegetable that is lower in calories and a gluten free alternative for grain-based pasta. By cutting one in half, scooping out the seeds, popping in the microwave or oven until tender, and scraping with a fork, you can create spaghetti-like strands. This can then be tossed with pesto or marinara sauce for a quick veggie side dish.
Kale is a nutrient powerhouse and thrives in cold weather! It becomes sweeter after frost and can survive through snowstorms and be served in a fresh salad year-round. One cup of raw kale contains only 8 calories but is loaded with vitamins A, C, and K, along with manganese. Kale can be sautéed and cooked in soup but can also be delicious raw in salad. This can be added to salad by simply removing the stems, sliced into thin slivers, and then paired with something sweeter like carrots or apples. A benefit of using kale in salad is that you can add dressing ahead of time and it will become more tender and not wilted.
Fruits can be bought year-round, so sometimes it's forgotten that they have an ideal season. Pears are the most delicious in the fall. Pears are different from other fruits and do not ripen on trees but instead ripen at room temperature after being picked. To know if they’re ready to eat, apply a little pressure near the stem and if it gives a little then it is ripe. Pears are delicious when eaten fresh but can also be cooked and canned for the winter. You can try pears on the grill, poached in red wine, tucked into a panini, puréed in a soup or smoothie, or sliced with cheese. The peel can be eaten and provides 6 grams of dietary fiber.
Okra is typically fried but can also be delicious in other forms. Chefs around the world use okra for the thickening properties from the seed pods and used in dishes like Louisiana gumbo, Indian curries and other stews. To minimize the thickening properties, okra can be briefly stir-fried. The seed pods are high in vitamins K and C, are a good source of fiber, and a good source of folate while also being low in calories. When shopping for okra, look for pods no longer than 4 inches, bright green and firm to touch.
Parsnips are cousins to carrots meaning they have the same shape but instead white flesh. They’re usually eaten cooked but can be consumed raw. One-half cup of cooked parsnips contains 3 grams of dietary fiber and contains high amounts of vitamin C and folate. Try roasting them, puréeing them into soup, or mashing them. You can even use mashed parsnips in a shepherd’s pie instead of traditional mashed potatoes!
Fall is the ideal time for cranberries! Fresh and dried cranberries can be paired with different types of meats and poultry. Fresh cranberries are okay to eat raw but are usually cooked. Dried cranberries are excellent in grain and vegetable salads and can make a great on the go snack!
Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to your-plate
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