Flavorful Fall Produce
As October brings cooler nights and mornings it is a reminder that fall has arrived. With fall comes a new bunch of seasonal produce to pick from at your farmer’s market or grocery store, and there are a lot more options than apples and pumpkins.
Beets
Every part of a beet is edible, leaves to bulb, and packed with a phytochemical called betanin. Beets can be steamed, roasted, sliced and baked or shredded and tossed in salads.
Spaghetti Squash
Spaghetti squash is a great vegetable to add into recipes. Add to stir-fry, or toss with pesto or marinara sauce for a quick dish.
Pears
Did you know pears only ripen once picked from the tree? Once ripe they can be a grilled, eaten fresh, pureed in a soup or smoothie or baked. A whole pear will also provide with 6 grams of fiber!
Okra
Okra is high in vitamin K and C and is a good source of fiber and folate. Many times this vegetable is used in stews, gumbos or curries for its thickening properties.
Parsnips
These white looking carrot-shaped vegetables offer more than 10% of your daily value for folate and vitamin C. Eat them raw, roasted, mashed or pureed into soup. Try these as a substitute for mashed potatoes.
Try some of these tasty recipes featuring fall fruits and vegetables!
- Tropical beets
- Spaghetti squash
- Watercress Salad with Roasted Beets and Parsnips
- Apple Cinnamon Baked Oatmeal
By Katie Damon, RD, LD, IBCLC