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Fall Vegetables

Posted on 11/03/2016 at 10:34 AM by Lia Bahls, RD

 

It can sometimes be confusing to know which fruits and vegetables are “in season”. We put together a list of in-season fall vegetables to include on your grocery list and in your upcoming meals.

 

Pumpkin: Pumpkin is the perfect addition to the holidays; however, while pumpkin pie, pumpkin spice lattes and pumpkin bars may be your first thought, pumpkin can also be healthy. This vegetable is packed full of Vitamin A and can be roasted in the oven, added to soups, or pureed with some spices as a replacement for potatoes.

 

Winter Squash: This includes acorn, spaghetti, butternut and buttercup varieties (in addition to others you may find at the store). These vegetables are a good source of vitamins A and C and similar to pumpkin, can be roasted or used as a side to chicken or other protein sources. Spaghetti squash is the only variety that is non-starchy and is a great substitute for pasta!

 

Broccoli: Though this can be purchased year-round, it is most flavorful in the fall. The taste tends to be sweeter and less bitter at this time of the year. Broccoli is rich in vitamins C, A and K. It can be steamed, grilled, roasted, sautéed or eaten raw with a healthy dip such as Greek yogurt ranch.

 

Brussels Sprouts: A fiber-packed vegetable predominately available fresh in the fall. Sauté this vegetable with a little oil, some nuts, such as walnuts, and a sprinkle of Parmesan cheese (near the end).  This can also be shredded and added to raw salads for increased flavor and fiber.

 

Kale: This leafy green vegetable is hardy and grows best in cool climates. It tends to be bitter so take the leafy ends and massage with a little bit of olive oil for a salad or de-stem the leaves, toss with a small amount of oil, salt and pepper and bake in the oven for a healthy variation of chips. 

 

Try this recipe that includes some of the above fall vegetables!

 

Roasted Vegetables and Chicken Sausage

Serving size: 1 1/2 cups vegetables and one sausage

 

Ingredients:

  • 1 butternut squash peeled and cubed
  • 1 lb. Brussels sprouts, trimmed and halved
  • 1 large red onion, thickly sliced
  • 4 cloves garlic, minced
  • 3 Tbsp. extra virgin olive oil
  • 1 Tbsp. chopped fresh rosemary or 1 tsp. dried
  • 1 Tbsp. chopped fresh sage or 1 tsp. dried
  • ¼ tsp. salt
  • ½ tsp. pepper
  • 4 links cooked chicken sausage (12 oz.)

 

Directions:

Preheat oven to 425 °F. Combine squash, Brussels sprouts, onion, garlic, oil, rosemary, sage, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Roast for 10 minutes. Stir the vegetables and place sausages on the pan. Continue roasting, stirring once or twice, until the vegetables are tender, 20 to 25 minutes more.

Pre-cut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces) or in a 16-ounce package of smaller diced squash (3 cups of 1/2-inch pieces). If you can only find the smaller cubes for this recipe, you'll need to buy two 16-ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash.

Per serving: 334 calories; 16 g fat (2 g sat); 8 g fiber; 34 g carbohydrates; 18 g protein; 108 mcg folate; 60 mg cholesterol; 8 g sugars; 15866 IU vitamin A; 120 mg vitamin C; 131 mg calcium; 3 mg iron; 599 mg sodium; 972 mg potassium

Source: eatingwell.com

 

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