By Sara
Did you know seasonal fall produce is less expensive right now because it is more readily available in grocery stores and farmers markets, often coming from local farms? Eating seasonally is one of the best things a plant-based eater can do to lower their food costs and have the best flavor and nutrition in their meals.
Reasons to Consider Eating Seasonally:
First of all, in season produce also helps to support the local economy and local farmers. Why pay extra costs for out-of-season produce that isn’t as fresh because it is imported or shipped? By eating seasonally you often eat food that is grown more locally, increasing the nutrition in the foods you consume. When food is harvested at the peak of ripeness, foods are bursting with flavor, phytonutrients, and antioxidants.
Additionally, supporting local farms by purchasing local produce also has the added benefit of reducing your carbon footprint. (If you’re into that sorta thing, which if you’re here, I’m hoping you are!) There is a reduced need for transporting the food, refrigeration and electrical costs, and irradiation of the produce. Some health benefits of eating fresh produce include optimizing your gut bacteria to improve digestion and immune function, not to mention increasing the variety in our diet.
The end of summer doesn’t have to be a sad affair (although the plethora of produce in warmer weather is my favorite!). This time of year lends itself to a great variety of dishes as well as comforting and delicious lifelong favorites. Think about vegetable risotto, wild rice stuffed acorn squash, chickpea and sage dumplings, potato soup, veggie pot pies, apple crisp, and pumpkin pie– Yum!
“Healthy eating is the ultimate foundation for overall wellness.”
Fall Seasonal Spices and Herbs:
Fall is a good time to utilize warming spices such as cinnamon, ginger, chiles, nutmeg, mace, cumin seeds, mustard, cayenne, garlic, cardamom and horseradish. These complement fall produce and are the easiest way to boost flavor profiles, thereby making food more appealing.
Seasonal Fall Vegetables:
Early fall is the peak season for many great seasonal fall produce options, including Brussels sprouts, a member of the cabbage family. Brussels sprouts that are sold on the stalk last longer than those that have been cut from the stalk. Did you know you can throw brussels sprouts into your food processor to shave them for easy salad greens?
Eggplant and green beans are sweetest and most tender in their natural seasons. Kale, cabbage, chard, radicchio are all sweetest and least bitter when harvested in cooler weather.
Winter squash also is at its peak during this time. So many options to choose from: sugar pumpkins, yellow squash, spaghetti squash, butternut squash. All of which are chock full of many nutrients, antioxidants and anti-inflammatories.
Root vegetables such as sweet potatoes, beets, carrots, parsnips, and celery root are great in savory dishes. My favorite root veggie is potatoes of all varieties. I enjoy them cubed and roasted, mashed, baked, scalloped, they are so versatile and delicious as well as filling for those of us on a plant-exclusive diet. Oven roasting vegetables helps to intensify their flavors. Use these to top a grain and bean bowl with plenty of greens on top and a delicious dressing! Easy sheet pan dinners are the best!
Greens and Salads:
Indulge in the variety of leafy greens available: beet greens, spinach, arugula, mustard greens, collard greens, shaved brussels sprouts and bok choy are often found in the local farmers market. After all, healthy eating is the ultimate foundation for overall wellness. Broccoli rabe lends it’s earthy flavor to many dishes and is great sauteed with garlic and red pepper flakes. These are all a good source of vitamin C, in fact many have more vitamin C than oranges do!
Finally, make your salads pop! Pomegranates, figs, persimmons, and kumquats make a fantastic topping for so many salads. They add a delicious sweetness that really amps up the flavors. Combined with dark leafy greens of so many different types which are in season (spinach, arugula, bok choy, endive, mustard and collard greens, radicchio and kale are all in season right now). Add some roasted squash and some pumpkin seeds for a bit of crunch. All of these tastes collide when choosing seasonal fall produce to make a meal worthy of a Queen. The dietary fiber and variety will be so beneficial for you, and you’ll be full until dinner!
Seasonal Fall Fruits:
Many sweet fall favorites include fresh cranberries, pears, grapes and many varieties of apples, which lend their sweet flavors especially well to desserts. Fall is a great time to go apple-picking for all your favorite recipes and all things apple. And don’t forget apples are a fantastic fruit to eat by themselves- crisp and sweet or tart— with or without your favorite nut butter.
For instance, pear cobblers, fresh applesauce and apple butter, cranberry-apple dressing and cranberry sauce for the holiday season. Along with curried pumpkin apple soup, brown sugar sweetened acorn squash with baked apples and cherries– there are just so many delicious recipes fit for the autumn harvest. Just google or browse Pinterest for some delicious inspiration to make use of your seasonal fall produce haul.
Other stone fruits that are in season through late September include: nectarines, cherries, mangoes, apricots, peaches and plums. They are all delicious, just as they are.
Or, if you’re so inclined, chop them and add to hot or cold cereals, plant-based ice cream, frozen sorbets, add to salsas or use in or on pancakes, muffins, and quick breads. If you are feeling extra fancy, mash fresh and add a little lemon juice, sugar or agave syrup, and a pinch of spice such as cinnamon, nutmeg, all spice, or pumpkin spice. Top your toast, French toast, muffins, biscuits, and nice cream to your heart’s content!
Summing up:
In any event, enjoying seasonal fall produce does not disappoint, and as I write this post I’ve gotten so many great ideas to use for my weekly meal planning. I realized I’ve been missing out on some scrumptious produce that I’ve not yet made a regular in my rotation. Renewing my quest to eat seasonally and to enjoy all the different plant foods available has me so excited for fall menus. If you’ve read this post and agree, please share to help others to do the same. I so appreciate you!
