Whole Foods of Fall
TRUTH: Any time during the year when fruits and vegetables are out of season, frozen ones are an excellent option! In fact, the ADA reports that a majority of frozen fruits and vegetables are picked at their peak; making them nutritionally comparable to their fresh counterparts.
Attempting to buy fruits that are currently out of season leaves you with gritty tasteless blueberries, peaches that resemble biting into playdough, and oversized strawberries that have been shipped 5462 miles and have lost every ounce of nutrients they may have once had.
However, the fall and winter provide an abundance of delectable fruits and vegetables that are in season and serve up plenty of vitamins and nutrients.
Citrus fruits, apples, avocados, cranberries, grapes, pears, and pomegranates are all nutritious fruits of fall.
As for vegetables; beets, broccoli, cabbage, carrots, cauliflower, eggplant, green beans, lettuce, onions, potatoes, spinach, squash, and zucchini – the possibilities of new recipes are endless!!
Spinach makes a great salad or addition to an omelet and provides copious amounts of nutrients (especially when compared to its tasteless relative – iceberg). Spinach is very low in calories and loaded with iron, fiber, and antioxidants (vitamin A and C). Pair it with numerous options for a nutritious side dish or meal.
A few of my fall spinach favorites are:
- Spinach-cranberry-walnut salad
- Spinach –strawberry (or pomegranate) – feta salad
- Spinach-cherry tomato-red onion-avocado salad
- Spinach-beet-white bean-feta salad
- Spinach-onion-feta omelets
**For salad dressing, I use an olive oil, balsamic vinegar,
and spice mixture OR one of these**
Avocados are one of my absolute favorites! It is one food that I eat every day. Try using them to make guacamole – all you need is some tomato, onion, lime, and seasoning. They are also delicious in a tomato-avocado-feta salad or in this black bean appetizer.
- 1 can of rinsed organic black beans
- 1 diced tomato (or canned)
- 1 – 1.5 diced avocado
- 1 cup of frozen organic corn (thawed)
- Juice of 1 lime
- Kosher salt & pepper
- Combine all ingredients and serve with chips or crackers.
Here are a few additional easy fall vegetable recipes. – enjoy!!
Roasted Broccoli & Cauliflower
- 1 cup chopped of each
- Toss with olive oil, kosher salt, pepper & fresh rosemary
- Put on a baking sheet at 425 degrees for 15 minutes
Butternut Squash Fries
- Heat oven to 425
- Peel and seed 1 squash
- Cut into sticks like French fries
- Lightly coat in olive oil
- Season with salt, pepper, nutmeg
- Bake for 30 minutes, turning halfway through
Sautéed Carrots with Sage
- Coat pan with a layer of olive oil
- Add 1 ½ cups of carrots – sliced diagonally & 2 tbsp of water
- Cook w/ top on about 8 mins until carrots are almost tender
- Remove top. Add kosher salt & pepper – increase heat – cook 4 mins until lightly brown
- 2 tsp fresh small sage leaves