Take full advantage of fall flavours
Fall is the perfect time to savour seasonal produce. Corn on the cob, winter squash, carrots, beets, apples and pears… the possibilities are endless!
Are you in need of some fresh ideas to help you enjoy all the season has to offer? Take a look at some of our easy meal solutions below.
ROASTED ROOTS
Root vegetables become sweeter and more flavourful when they are roasted. Carrots, parsnip, turnip, squash and beets are all great choices for roasting. Cut them into equal size pieces so they will cook evenly.
Then simply toss with olive oil and your choice of herbs, place on a baking sheet lined with parchment paper and roast at 425 F until the veggies are tender and golden brown.
Serve roasted veggies as a side dish or add to soups, salads and sandwiches. Experiment with different combinations of vegetables and herbs to find out
which ones your family likes best, or try some of these suggestions:
Beets + parsnips + minced shallots + fresh rosemary + balsamic vinegar + olive oil
Turnip + squash + fresh sage + orange zest + olive oil
Carrots + garlic + fresh thyme + apple cider vinegar + olive oil
IN THE KITCHEN
Try these easy ideas for using fall
vegetables and fruit:
• Brush corn on the cob with olive oil and sprinkle with pepper and smoked paprika. Grill for 10 to 15 minutes or until kernels are tender. • Have leftover corn? Cut the kernels off the cob and add to salads, wraps or salsa. • Roast cubes of squash with apples and dried cranberries. Sprinkle with cinnamon, nutmeg and brown sugar.
• Add squash to soups or curries.
• Combine roasted beets and goat cheese with salad greens and balsamic vinaigrette. • Grate raw beets and add to your favourite coleslaw. • Toss chopped carrots and parsnips with oil, pepper and cinnamon. Roast until the veggies are tender and golden brown.
• Toss pumpkin seeds with oil and spices. Roast until golden and crispy.
• Core apples and place on a lightly greased baking dish. Fill the centre of each apple with granola. Bake until apples are tender when pierced with a fork. Top with a dollop of vanilla yogurt before serving.
• Make apple crisp with a mixture of pears and apples.
• Add sliced apples or pears to a grilled cheese sandwich. Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips and recipes or receive our schedule of events and Healthy Bits and Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy.com/newsletter.
NUTRITION EVENTS
Did you know? Sobeys dietitians offer a variety of free nutrition classes and one-on-one counselling.
Do you want some new ideas for vegetables? Join Jennifer for a free Taste and Learn Class: Cooking with Vegetables to see how easy it is to make great tasting vegetables.
Tuesday, Oct. 30, 2 to 3 p.m., Robie St. Sobeys. Register at 902895-7382.
Jennifer Ferguson is a registered
dietitian with Sobeys in Truro.