Take advantage of freshness, nutrition of autumn produce
Summer is over, and with it all of the delicious fresh berries, juicy watermelon, flavorful peaches and sweet corn. We’re now in a season where those summer favorites are no longer available or at least not as fresh or at an affordable price.
Although the peak season for a lot of produce is in the spring and summer months, that does not mean that we have to go without fruits or vegetables during the fall and winter.
In fact, there is quite a bit of produce that is grown in colder months that can be found at peak freshness and at an affordable price. I’m talking about squashes, pumpkins, apples, various greens and root vegetables. Unfortunately, we only seem to know how to turn our fall produce into baked goods and leave them out when it comes to making our dinners. A lot of these fall vegetables are a great source of resistant starch (think staying fuller longer), fiber, vitamins and minerals, and antioxidants. Although I’m all for eating pretty much anything pumpkin spice, give these other fall produce recipes a try.
Don’t forget there are plenty of fruits and vegetables available year round and that canned or frozen produce is a great way to get your favorites sealed at peak freshness.
Savory Pumpkin Chili
1 pound lean ground beef or turkey
1 yellow onion, diced
1 red bell pepper, diced 3 teaspoons minced garlic 1 package sliced mushrooms, optional
28-ounce can fire roasted tomatoes 10-ounce can Rotel 14-ounce can pumpkin puree (NOT pumpkin pie puree)
1 cup chicken broth 15-ounce can black beans or pinto beans, drained and rinsed
Optional toppings: Fritos, cornbread, cheese, plain Greek yogurt, avocado, etc.
SEASONING:
2 tablespoons chili powder 2 tablespoons cumin powder 1 tablespoon paprika 1 teaspoon salt
2 teaspoons cinnamon 2 teaspoons cocoa powder (unsweetened)
1 teaspoon garlic powder
In a large pot, add ground meat, diced onion and diced bell pepper, and cook on medium until beef is cooked through. Add mushrooms and garlic, and cook until mushrooms are soft. Drain meat and veggie mixture. Add mixture back to pot and add the remaining chili ingredients. Mix together spice mixture and add to chili. Bring to a boil, and then simmer on low for 20 minutes. Serve with toppings of choice!
Ashley Smith made adjustments to the original recipe found here: http:// www.health-bent.com/ soups/paleo-pumpkin-chili.
Fall Kale Salad
SALAD:
Head of kale
1 crisp apple, chopped 3 tablespoons no sugar added craisins
2 cups cubed butternut squash
1 tablespoon olive oil
1/3 cup farro, uncooked ¼ cup goat cheese (or other soft cheese)
3 tablespoons roasted pepitas
SALAD DRESSING:
2 tablespoons apple cider vinegar
3 tablespoons olive oil 1 teaspoon spicy brown mustard (or Dijon)
½ teaspoon salt
½ teaspoon pepper ½ teaspoon garlic powder Cook farro according to package instructions.
Drizzle 1 tablespoon of olive oil over butternut squash with salt and pepper, and roast in oven at 425 degrees for 20 minutes.
Wash and tear kale into bite-size pieces. Pour about ½ tablespoon of olive oil onto kale, and “massage” it into kale to help make it softer.
Mix salad dressing ingredients in small container with lid. Shake to combine.
Combine all ingredients for salad together. Pour dressing over salad, and toss when ready to eat.
Ashley Smith, a licensed dietitian in Tulsa, made adjustments to the original recipe found here: http:// withsaltandwit.com/ fall-harvest-salad-withapple-cider-vinaigrette/.