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  • Writer's pictureWing Chan

Fall Seasonal Fruits and Veggies to Add to Your Cooking

Updated: Oct 10, 2023

There's nothing quite like cooking with seasonal fruits and veggies. Something about fresh produce that's grown when it's supposed to be grown is just tastier and more flavorful it enhances the entire meal.


The best part? Fruits and vegetables are good for you! When you cook with seasonal produce, there's no guilty pleasure it's all pleasure since these foods are delicious and packed with essential vitamins and minerals. So don't hold back add as many seasonal fruits and veggies to your menu as you possibly can. Your palette, and your body, will thank you.

Not sure what vegetables are in season in the fall? We've got you covered.


Fall Produce Apples Artichokes Arugula Beets Broccoli Brussel sprouts Cabbage Carrots Cauliflower Celery Chard Chiles Cranberries Edamame Eggplant Fennel Figs Garlic Green beans Green onions Herbs - Parsley, rosemary, sage, thyme Horseradish Kale Kohlrabi Leeks Lemongrass Lettuce Limes Mushrooms Okra Onions Parsnips Pears Peppers Persimmons Pomegranates Potatoes Pumpkins Radishes Rutabagas Shallots Spinach Sweet potatoes Tomatillos Turnips Winter squash - Acorn, butternut, spaghetti Zucchini


Recipe IdeasFall fruits and vegetables have a warm feeling to them. They make great comfort food, such as apple or sweet potato pie. They also make easy, low-calorie side dishes, like Brussels sprouts and broccoli. And of course, there are plenty of veggies that go great in soup, like carrots, zucchini, onions, mushrooms, and more.

Here are 3 recipes that highlight fall produce.


Kale and Apple SaladFrom Food Network.

Ingredients

3 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil Kosher salt 1 bunch kale, ribs removed, leaves very thinly sliced

1/4 cup dates 1 Honeycrisp apple 1/4 cup slivered almonds, toasted 1 ounce Pecorino, finely grated (1/4 cup) Freshly ground black pepper

Instructions

Whisk together lemon juice, olive oil, and teaspoon salt in a large bowl. Add kale, toss to coat, let stand 10 minutes. While kale stands, cut dates and apples into thin slivers. Add all the ingredients to the kale, season with salt and pepper, and toss well.


Healthy Pumpkin Spice LatteFrom CookingLight.

Ingredients

1 cup water 1/4 cup granulated sugar 2 tablespoons dark brown sugar 1/2 cup canned pumpkin pure 2 teaspoons pumpkin pie spice 1/4 teaspoon kosher salt 2 teaspoons vanilla extract 6 cups strongly brewed coffee 3 cups 1% low-fat milk

Instructions

Heat water, sugars, pumpkin, spice, and salt in a medium saucepan over low heat. Whisk and simmer for 20 minutes. Remove from heat, add vanilla extract. Brew coffee. In a separate saucepan, whisk milk strongly until foamy. To make one latte, mix 1 cup coffee with 4 tablespoons of pumpkin syrup until syrup dissolves. Top with cup of whisked milk. Enjoy!


Butternut Squash LasagnaFrom Healthy Seasonal Recipes.

Ingredients

1 large butternut squash 1 teaspoon salt, divided teaspoon ground nutmeg 1 tablespoon extra-virgin olive oil 1 large sweet onion, sliced teaspoon ground pepper, divided teaspoon dry thyme (can substitute with fresh) 16 ounces part-skim ricotta 1 large egg 28-ounces canned crushed tomatoes 3 tablespoons chopped fresh basil 9 uncooked lasagna noodles 8 ounces shredded sharp cheddar cheese 3 tablespoons Parmesan cheese

Instructions

Preheat oven to 400 degrees. Line a sheet pan with parchment paper. Cut butternut squash in half lengthwise and place face down on the baking sheet. Roast until tender, about 45 minutes-1 hour. When squash has cooled, scoop out the flesh and add to a food processor. Add teaspoon salt and nutmeg and process.

Add oil to the bottom of a small saucepan and heat. Add onion, teaspoon salt, and teaspoon pepper, cover, and cook over medium heat, stirring often for about 15 minutes. If onions start to brown before they are soft add a little water to the skillet. Remove from heat and stir in thyme.

Mix egg and ricotta in a medium bowl. In a separate bowl, mix tomatoes, basil, the remaining of salt, and teaspoon of pepper.

Assemble: Coat 9x11 baking dish with cooking spray. Spread tomato mixture on the bottom, layer with 3 uncooked lasagna noodles. Spread half the butternut squash mixture of noodles, top with half the onion, and then dollop ricotta mixture. Add 1 cup tomato mixture and cup shredded cheddar. Add 3 more noodles, remaining squash, onions, ricotta, 1 cup sauce, and cup cheddar. Top with 3 more noodles and the remaining tomato mixture.

Cover with foil and bake at 400 degrees until lasagna is steaming hot about 45 minutes. Remove foil, add remaining cheddar, and 3 tablespoons of Parmesan. Continue baking uncovered cheese is bubbling. Enjoy!


Benefits of Eating Seasonal Fruits and VeggiesSeasonal produce usually has a richer flavor, tastes better, has a higher nutritional value, and it supports your body's natural nutritional needs. This makes seasonal fruits and veggies a great alternative to sugary and processed snacks.

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