October is the month when we gear up for shorter days, longer nights, cooler temperatures, colorful leaves, sweatshirts and, of course, football! At this time of year, not only is the weather changing — but also what we cook.
A new season signifies a turnover in fresh, ripe produce. In the fall, in-season produce includes apples, spinach, kale, pumpkin and Brussels sprouts. These fruits and vegetables are key ingredients in many seasonal recipes.
Apples have phytochemicals in their skin that are full of antioxidants. Apples also contain vitamin C and fiber, which help you feel full and protect you against blood-vessel and heart damage.
Cruciferous vegetables, like spinach, kale and Brussels sprouts, contain glucosinolates, which have strong anti-inflammatory and antioxidant properties. These leafy greens are high in protein, fiber, vitamins and minerals, and they protect against cancer and heart disease.
Pumpkin contains beta carotene, vitamin C, vitamin E, potassium, iron and folate, all of which strengthen the immune system.
Although some fall recipes can involve more time and effort than summer recipes, this season’s fruits and vegetables last longer in your refrigerator or pantry. Additionally, the autumn harvest provides the main ingredients used in many holiday dishes and comfort foods. These popular and familiar recipes include stews, pastas, breads and soups. They provide not only nourishment and comfort, but also healthy fuel for our busy lives.
So, fall for flavor this season! Try one of the recipes below.
- Healthy Apple Crisp
- Roasted Brussels Sprouts With Balsamic Vinegar and Honey
- Kale, Sausage and Pepper Pasta
- Pumpkin Bread
- Spinach Salad With Warm Bacon Dressing
by Caitlin Kemmerer
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