Fun Fall Foods and Seasonal Recipes

Fall Foods and Great Recipes:

The leaves are changing colors, the days are getting shorter and cooler, and the kids are picking out their Halloween costumes and carving pumpkins.  What does this time of year mean to you?

I’ve had a fabulous time apple picking with my family, making apple pie and vegetarian chili, and going to my friend’s farm for her annual fall party.  On the way home we stopped at a farm stand upstate and picked up some veggies; among them: cauliflower, cabbage, kale, and broccoli.  Here is a list of some fall foods you can find at your local farmer’s market, and some of the amazing nutrients they provide.

Fall Foods:

squash - vitamin A and C

sweet potatoes - vitamin A, potassium, and fiber

apples - vitamin C and fiber

pumpkin - many vitamins and minerals, iron, manganese, niacin, potassium, vitamin A and C

mushrooms - vitamin C, iron, potassium, zinc, and protein

pears - vitamin C and fiber

figs - fiber, high calories

beets - fiber, iron, potassium, vitamin C

cauliflower - B6, potassium, vitamin C, fiber

cabbage - vitamin C, B6, potassium, magnesium, thiamin, fiber

carrots - vitamin A and C, B6, potassium, thiamin, fiber

winter citrus - vitamin C and fiber - mandarin oranges, tangerines, blood oranges, clementines

potatoes - vitamin C, B6, potassium, fiber (skin)

broccoli - vitamin A and C, B6, potassium, manganese, fiber

Apple Pie:

2 1/2 # apples (5-6 medium- large Gala, Fuji, Golden Delicious, most other are fine but don’t use Granny Smiths) peeled, cored and sliced 1/4 inch thick- measure 6 cups

3/4 c. sugar

2-3 T. all purpose flour

1 T. strained fresh lemon juice (optional)

1/2 t. ground cinnamon

1/8 t. salt

2 T. unsalted butter, cut into small pieces

2 pie crusts

Preheat oven to 425 F and position a rack in lower third of oven. Roll 1st pie crust into a 9 inch pie pan.  Combine the apples with flour, lemon juice, cinnamon and salt.  Let stand for 15 minutes, stirring several times so apples soften.  Pour into bottom crust and  gently level with back of spoon.  Dot with butter.  Brush the edge with cold water, top with 2nd crust, then seal the edge by crimping or fluting.  Cut steam vents in the top.  Bake for 30 minutes, then slip a baking sheet beneath it, reduce heat to 350 F, and bake until apples feel tender and juices begin to bubble, about 30-45 more minutes.  Cool on a rack for 3-4 hours to thicken properly.

This goes nicely warm and served with vanilla ice cream.

(Adapted from Joy of Cooking)

Vegetarian Chili:

1c. chopped peeled carrots

1 c. chopped red bell peppers

1 c. chopped green bell peppers

1 c. chopped onions

2 cloved minced garlic

1-2 fresh green chili peppers, 1 T. ground ancho chili pepper, 1 T. ground cumin

1 can of black beans, 1 can of red kidney beans and 1 can of chick peas, all rinsed and drained

1 28 oz can of plum tomatoes with the juice

1 c. tomato juice

2 T. olive oil

Heat oil over medium heat in large saucepan; add carrots, bell peppers, onions and garlic.  Cook, stirring, until onions are golden, 12-15 minutes.  Add chili peppers and spices and cook 2 more minutes.  Add beans, tomatoes, juice and salt to taste.  Bring to a boil, then reduce heat to medium-low and simmer, uncovered, adding more tomato juice or water as needed, for about 45 minutes.

This goes nicely on top of a bed of steamed kale instead of rice.

(Adapted from Joy of Cooking)

Warm Cabbage Salad:

4 c. red cabbage, shredded with food processor
3/4 t. caraway seeds
1 T. olive oil
1 medium apple, finely sliced
1/2 t. salt and pepper
1/2 t. dijon mustard
1 T. red wine vinegar
1 shallot, finely minced
2 T. walnuts, chopped and lightly toasted

Heat oil in large saucepan over medium heat.  Add cabbage, caraway seeds and salt.  Cook, covered, stirring occasionally, until tender, 8-10 minutes.  Remove from heat and add other ingredients except the walnuts.  Serve sprinkled with toasted walnuts.
This is a nice side dish to an omelette for brunch instead of bread/ toast or muffin.
(Adapted from EatingWell.com)

Enjoy and Have a Great Healthy Week

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

http://www.eatingwell365.blogspot.com