Fall is in the air, which means peak season for some delicious produce. Even though many of these items can be found year-round, buying fruits and vegetables in season means they were picked at their peak of ripeness and have more natural sweetness and depth of flavor. It also […]
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Fall is in the air, which means peak season for some delicious produce. Even though many of these items can be found year-round, buying fruits and vegetables in season means they were picked at their peak of ripeness and have more natural sweetness and depth of flavor. It also means they’re more nutrient-dense because the longer produce is transported or stored, the more nutrients it will lose. Here is a closer look at five fall produce items and their health benefits:
• Pumpkin and squash: Rich in beta-carotene to promote healthy vision and glowing skin.
• Sweet potatoes: Loaded with vitamins A, C, and potassium to boost your immune system and regulate blood pressure.
• Apples: Full of fiber and pre-biotics to feed our good gut bacteria.
• Pears: Rich in vitamin C, which helps the immune system and is great for producing collagen.
• Brussels sprouts: In the cruciferous family with cancer-fighting compounds.
Check out these recipes that highlight the use of fall produce – and celebrate National Apple Month and National Chili Month in the process!
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— Miriam Hahn is owner of YouCare-SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention.
Fall crisp salad Serves: 6
Ingredients
- ½ cup wild rice, cooked
- 2 lbs. butternut squash
- 1 bunch kale + juice of one lemon and salt
- 1 large apple, cubed
- ½ cup dried cherries
- ½ cup toasted pepitas
- ¼ cup pomegranate seeds
Dressing
- 2 tbsp. olive oil
- 3 tbsp. apple cider vinegar
- ½ tsp. Dijon mustard
- ½ tsp. each: pink salt, pepper, garlic powder
Directions
- Preheat oven to 375F.
- Cut the squash into ½ inch cubes, spray on a little avocado oil, salt, and pepper and cook for 15 minutes.
- Remove stems from kale, cut into thin strips, add lemon juice and a few shakes of pink salt and massage it for a few minutes.
- If the pepitas are raw, put them in a dry saute pan and cook on medium until they start to snap and toast.
- Mix everything together and toss with dressing!
Slow cooker applesauce Serves: 8
Ingredients
- 3 granny smith apples
- 3 gala or fuji apples
- 1/3 cup coconut sugar
- Juice of ½ lemon
- 1 tsp. cinnamon
- ¼ cup water
Directions
- Peel and core the apples and cut into 1/2” cubes.
- Add the apples, coconut sugar, lemon juice, and water to the slow cooker. Stir well.
- Cook on high for 3-3 ½ hours.
- Ready to serve!
Pumpkin chili Serves: 5-6
Ingredients
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red pepper, chopped
- 1 green pepper, chopped
- 1 14-ounce can each: fire-roasted tomatoes, black beans (drained), pinto beans (drained), pumpkin puree
- 2 cups vegetable broth
- 1 tbsp. chili powder
- 2 tsp. cumin
- 1 tsp. each: salt, onion powder, smoked paprika
- ½ tsp. cinnamon
- Dash of red pepper flakes
- Squeeze of lime
- Toppings: avocado, red onion, cilantro, sriracha
Directions
- Saute the onion and garlic for five minutes, add peppers, and cook for five more minutes.
- Add in everything else (except lime and toppings), bring to a boil, then simmer for 20 minutes.
- Squeeze some lime on each bowl and add toppings!
