A Fall Guide to Recipes, in Season Produce and Their Benefits!

Written By: Kyra Galonek, Dietetic Intern

There is nothing better than a crisp fall day or the smell of delicious fall recipes. Fall is an abundant time for many fruits and vegetables. So let’s get creative and talk about some yummy fall recipes that you can make this season, along with seasonal ingredients and the food’s nutritional benefits!  

So why eat with the seasons?

Although we eat our favorite fruits and vegetables year round, the best time to eat them is when they are in season. What it means by in season is that the food is consumed around the time it was harvested. Therefore, making the food fresher, tastier and more nutritious. There is nothing better than a fresh apple picked directly off of a tree in the fall. Local farmers and farmers markets are a great place to get newly harvested and ready to eat foods that will have lots of flavor. Research shows that produce that was allowed to ripen naturally and at its peak are more nutritious. 

It is also great to support local farmers markets and businesses when they have their seasonal foods on display!

So what foods are in season in the fall?

Let’s start with what foods are at their prime in October. There is a very long list and a wide variety of foods ready to be picked, eaten and shared at this time of year, including:

• Apples
• Pumpkin
• Pears
• Beets
• Cabbage
• Kale
• Grapes
• Artichokes
• Leeks
• Dates and figs
• Winter Squash
• Cauliflower
• Cranberries 

Now let’s look at foods that are in season in November to add to the list. 

In November we add in:

• Pomegranates
• Brussel sprouts
• Root vegetables such as parsnips and turnips
• Butternut, acorn and spaghetti squash
• Mushrooms 

Now for the fun part which is coming up with some delicious, nutritious and fun fall recipes using these foods. 

Creamy Pumpkin Pasta 

https://www.bonappetit.com/recipe/creamy-pumpkin-pasta

Pumpkin is a great source of beta-carotene, which is a carotenoid that your body converts to vitamin A. It is also high in vitamin C, potassium and antioxidants. Vitamins A and C are great for boosting your immune system and Iron, Vitamin E and folate can help strengthen it.

 Ingredients:

1 lb. medium tube-shaped pasta (such as rigatoni, penne, or calamarata)

Kosher salt

¼ cup extra-virgin olive oil

1 medium white onion, finely chopped

6 garlic cloves, finely chopped

1 ½ tsp. crushed red pepper flakes, plus more for serving

1 15-oz. can unsweetened pumpkin purée

½ cup heavy cream

Zest of 1 large lemon

2 oz. Parmesan, finely grated (about 1 cup), plus more for serving

Instructions:

1. Cook 1 lb. tube-shaped pasta in salted water until al dente. Drain, reserving 2 cups of pasta cooking liquid.
2. Meanwhile, in a large pot heat ¼ cup olive oil. Sauté 1 chopped onion, 6 minced garlic cloves, and 1½ tsp. crushed red pepper flakes, stirring often, until softened, 10–12 minutes. Stir in a 15-oz. can unsweetened pumpkin purée and cook until warmed through, about 5 minutes. Stir in ½ cup heavy cream and 1½ cups pasta cooking liquid
3. Toss pasta with sauce, adding more pasta water if needed. Add zest of 1 large lemon and 2 oz. Parmesan, finely grated (about 1 cup); toss to combine.
4. Serve with extra Parmesan. 

Apple Butter 

https://www.bonappetit.com/recipe/apple-butter-recipe

Apples are a great source of fiber, antioxidants, vitamin C and E. They are high in soluble fiber which may help lower cholesterol, and have gut friendly bacteria to aid in gut health. Research even suggests that eating an apple may reduce the risk of gastroesophageal reflux disease (GERD). AKA an apple a day keeps the doctor away!

Ingredients:

6 lb. mixed sweet and tart apples, unpeeled, uncored, chopped

6 cups unsweetened apple cider

1 cup raw or white granulated sugar or light brown sugar

1  3″ cinnamon stick

3 whole cloves

½ tsp. Diamond Crystal or ¼ tsp. Morton’s kosher salt

1 Tbsp. apple cider vinegar or lemon juice

Instructions:

1. Bring 6 lb. mixed apples, unpeeled, uncored, chopped, 6 cups apple cider, 1 cup sugar, one 3″ cinnamon stick, 3 whole cloves, and salt to a boil in a large pot. Cook over medium-high heat, stirring occasionally, until most of the liquid has evaporated and apples are very soft, 1–1½ hours.
2. Remove cinnamon stick and strain apple mixture through food mill or sieve to remove peels, seeds and cloves. 
3. Preheat oven to 350°. Transfer apple mixture to a 13×9″ baking pan and bake, stirring every 30 minutes, until thick and dark amber, 1½–2 hours. Stir in 1 Tbsp. vinegar or lemon juice; let cool in pan.

Note: Apple butter can be made 1 month ahead; transfer to an airtight container and chill, or freeze up to 3 months

Spinach Artichoke Stuffed Squash 

https://spicedblog.com/spinach-artichoke-stuffed-squash/

Butternut squash is high in vitamins A and C as well as magnesium and potassium which play a role in bone health. Artichokes are also loaded with vitamins and minerals and are also a great source of potassium, possibly helping regulate blood pressure. They can also help boost friendly gut bacteria and relieve symptoms of indigestion. 

Ingredients:

For the Squash

2 medium butternut squash ~ 2½ pounds each

½ Tbsp olive oil

1 tsp kosher salt

½ tsp black pepper

For the Spinach Artichoke Filling

24 oz. frozen spinach thawed

½ Tbsp olive oil

¾ cup diced onions

2 tsp minced garlic

½ Tbsp lemon juice

½ cup grated Parmesan cheese

1 cup sour cream

8 oz. cream cheese softened

1 14-oz. can artichoke hearts, drained and chopped

1 tsp salt

½ tsp paprika

1½ cups shredded Cabot Monterey Jack cheese

Instructions:

1. Preheat oven to 425°F. Cut the butternut squash in half lengthwise; scoop out seeds, and place cut side up on baking sheet. Drizzle with olive oil, season with salt and pepper, and bake for 45-55 minutes until fork tender. Let cool slightly. 
2. Cook the spinach according to the instructions on the package, drain thoroughly. In a large skillet, heat olive oil over medium heat and saute onion and garlic for 4-5 minutes. Add lemon juice, Parmesan cheese, sour cream, cream cheese, chopped artichokes, salt, paprika, Monterey Jack cheese and spinach. Reduce heat to medium-low and continue cooking until mixture begins to simmer (~5 minutes).
3. Spoon filling into the Roasted Squash and serve hot.

Pomegranate Fall Harvest Salad – add kale for extra seasonal ingredients 

https://daniliciousdishes.com/pomegranate-fall-harvest-salad/

Pomegranates are high in antioxidants that help protect our cells from free radical damage. They also can support urinary health and may prevent kidney stones. They can work to protect your brain and digestive health as they are rich in fiber, minerals and again amazing antioxidants!

Ingredients:

Dressing

3 tbsp pomegranate molasses

1 tbsp balsamic vinegar

2 tbsp fresh orange juice

2 tbsp pure maple syrup

1 tsp dijon mustard

1/4 tsp cinnamon

1/2 cup olive oil

Salt and pepper to taste

Salad

14 oz diced butternut squash

3 tbsp olive oil

1/4 tsp cinnamon, garlic powder & onion powder

Pinch ground cloves

1 tsp salt

Pepper to taste

1/2 cup uncooked quinoa cooked to packaged instructions

3 cups chopped kale

3 oz goat cheese crumbles 

1/4 cup chopped candied pecans

1/4 cup pomegranate seeds

fresh parsley leaves for garnish, optional

Instructions:

1. For the dressing, combine all of the ingredients in a jar and shake until emulsified. Add desired amount of salt and pepper. Set aside.
2. In a ziplock bag, toss diced butternut squash with 2 tbsp olive oil, cinnamon, garlic powder, onion powder, cloves, salt and pepper. Spread out on a baking sheet and bake for 20-25 minutes, flipping halfway.
3. Cook quinoa according to package instructions, then season with 1 tbsp of olive oil and 1/2 tsp salt.
4. In a large bowl, massage the kale with 2-3 tbsp of the dressing. Add the quinoa and toss. Transfer to a serving bowl or plate.
5. Top with roasted butternut squash, goat cheese, pecans, and pomegranate seeds. Top with desired amount of extra dressing and serve.

Balsamic Brussel Sprouts 

https://www.loveandlemons.com/balsamic-brussels-sprouts/

Brussels sprouts have lots of fiber, vitamins K, C and antioxidants. These antioxidants can aid in preventing cell damage to the body. Since they are high in vitamin K they are important for bone metabolism. They can help reduce inflammation, support immune health, collagen production and growth and repair of tissues. 

Ingredients:

1 pound brussels sprouts, trimmed and halved 

2 tbsps extra virgin olive oil 

1 ½ tbsp balsamic vinegar 

2 tsps honey or maple syrup 

½ teaspoon salt 

Fresh ground black pepper

⅓ cup toasted pecan halves 

2 tablespoons dried cranberries and pomegranate arils (optional) 

Fresh parsley leaves for garnish 

Instructions:

1. Preheat the oven to 425°F and line a baking sheet with parchment paper. Toss Brussel sprouts with olive oil, balsamic, honey, salt and pepper. Arrange cut side down in single layer. 
2. Roast for 20 to 30 minutes, or until tender and golden brown around the edges.
3. Transfer to a serving dish and toss with the pecans and cranberries. Garnish with parsley and serve.

Interested in learning more about cooking with in-season fruits and veggies? Use this link to schedule an intake call and start working with one of our dietitians here at Karuna!

References:

1. https://www.thespruceeats.com/whats-in-season-october-4158774
2. https://www.simplyrecipes.com/collection/whats_in_season_in_november/
3. https://www.seasonalfoodguide.org/why-eat-seasonally#:~:text=Why%20is%20it%20important%20to,local%20grower%20shortly%20after%20harvest.
4. https://www.healthline.com/nutrition/10-health-benefits-of-apples
5. https://www.healthline.com/nutrition/pumpkin
6. https://www.healthline.com/nutrition/butternut-squash
7. https://www.healthline.com/nutrition/artichoke-benefits
8. https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#9.-Good-for-your-brain
9. https://www.healthline.com/nutrition/benefits-of-brussels-sprouts#TOC_TITLE_HDR_10