Fall for the Season’s Produce – Plus Bonus Recipe

As the temperatures drop and the days grow shorter, it’s a great time to enjoy the bounty of in-season fruits and vegetables. Grocery stores and farmers’ markets are filled with colorful produce that reflects the changing colors of fall. From apples and pears to the many varieties of squash to greens and root vegetables, fall offers a delicious selection of healthy options. Here is an outline of some of the delicious and nutritious seasonal picks.

Apples are a great source of vitamin C and phytochemicals and an excellent source of soluble and insoluble fiber, most of which is found in the peel. There are about 2,500 different varieties of apples grown in the US. Each small apple has about 75 calories and contains no fat.

Acorn squash is shaped like a big acorn, as its name implies. It has a ridged skin that can range in color from green to white. The inside flesh is yellow-orange and tastes slightly sweet with a nutty flavor. Acorn squash is an excellent source of antioxidant vitamins A and C, has a very low fat content, and is a great source of fiber. It has a long shelf life and can be stored for up to 3 months if kept in a dry and cool place.

Butternut squash is a medium to large winter squash that has a sort of bell shape. It is naturally low in sodium and fat and is an excellent source of vitamin A, vitamin C, and fiber. The seeds can be roasted and eaten just like pumpkin seeds. Butternut squash can be cooked and pureed into a creamy soup, roasted with herbs like garlic and sage for a tasty side dish, or roasted and then added to hearty salads.

Collard greens are part of the cabbage family and are one of the most cold-hardy of all the vegetables. Collard green leaves are broad, have a smooth texture, and are dark green with light colored veins and stems. They are an excellent source of dietary fiber, iron, and vitamins A, B, C, and K.

Delicata squash is an oblong winter squash from the same family as acorn squash. Its rind is a bit softer than other squashes making it edible and its flesh is sweet with a flavor similar to sweet potato. Delicata squash is an excellent source of fiber, vitamin A, and vitamin C as well as a great source of iron.

Kale is a hearty green that can survive frost and even a snowstorm. It is a great source of vitamins A, C, K, and manganese and one cup of kale has only 8 calories. Kale tastes delicious sauteed, in soups and stews, and raw in salads. To make raw kale more tender, massage it by hand with olive oil or with whatever salad dressing you plan to use.

Pears are at their best in the fall and are unique because they do not ripen on the tree; they ripen after they are picked. To know when a pear is ready to eat, test the neck and stem to see if they give a little bit when you apply pressure. A medium-sized pear has about 100 calories, is naturally fat free, and is an excellent source of vitamin C and fiber.

Pumpkin is also a part of the winter squash family. It is packed with vitamin A, C, K, potassium, iron, and fiber. Pumpkin is low in calories and tastes great in sweet and savory dishes. Roasted pumpkin seeds make a tasty and nutritious snack.

Sweet potatoes are root vegetables that are harvested in the fall. They are an excellent source of vitamins A and C and potassium and are loaded with fiber found especially in the skin. Sweet potatoes can be grilled, roasted, baked, pureed, whipped, and boiled to be used in numerous recipes from savory to sweet.

Try this tasty recipe with some of the produce described above.

Roasted Delicata Squash with Apples

adapted from loveandlemons.com

Serves 4

Ingredients

• 2 delicata squash, halved lengthwise and seeded, cut into ½-inch pieces
• ½ cup pearl onions, halved or ½ cup roughly chopped onion
• Extra-virgin olive oil, for drizzling
• 2 tablespoons pumpkin seeds and/or pine nuts (or chopped nuts of choice)
• 2 cups torn kale
• 1 teaspoon dried sage
• ½ teaspoon dried thyme
• 1 small apple, diced
• Sea salt and freshly ground black pepper

Dressing

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon apple cider vinegar
• ½ garlic clove, minced
• ¼ teaspoon Dijon mustard
• ⅛ teaspoon maple syrup
• Sea salt and freshly ground black pepper

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Place the squash and onions on the baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and arrange on the sheet so that they’re not touching. Roast until the squash is golden brown on all sides and until the onions are soft and browned, 25 to 30 minutes.
3. Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, garlic, mustard, maple syrup, and a pinch of salt and pepper. Set aside.
4. In a small pan over medium-low heat, toss the pumpkin seeds with a pinch of salt and cook until toasted, stirring frequently, for about 2 minutes. Set aside.
5. In a medium mixing bowl, combine the kale, sage, and thyme. Add the warm roasted squash and onions, the apples, half the pumpkin seeds, and half the dressing. Toss to coat. Transfer to an oven-safe serving dish.
6. Place the serving dish into the oven for 8 to 10 minutes, or until the apples and kale are warm and the kale is just wilted. Just before serving, drizzle with the remaining dressing, and top with the remaining pumpkin seeds.