Why Shop Seasonally?
What to buy? Carrots, sweet potatoes, peppers, and green onions are just a few popular produce items that should be enjoyed in the harvest season.
How to prepare? Season your fall-fresh veggies using autumnal spices and seasonings like cloves, peppercorns, mustard seeds, and ginger. Bake them to create a warm and cozy side dish, soup or to complement a rustic pasta dish.
Nutritionally, beets are wonderful antioxidants (you can tell by their bright magenta color!) that are high in iron and heart-healthy fiber. They are also versatile as an ingredient. Steam or serve raw with fresh ginger or to complement bitter vegetables like Brussels sprouts or kale.
Believe it or not, cauliflower is incredibly rich in Vitamin C, making it another powerful antioxidant to incorporate into your diet. Look for a compact, creamy white curd bushel for the best quality. You can steam cauliflower to retain most of its nutrient profile. Roasting it with cumin and olive oil is also a healthy, tasty alternative!
Kale is a nutritional super food; chock full of vitamins and minerals! It can be cooked similarly to spinach or collard greens – steam it, boil it, sauté it or bake it! Serve kale as a side dish with pine nuts and a lemon vinaigrette or add it to a pasta or rice-based entrées to boost its protein content.
Last, but certainly not least, is the infamous squash. Squash comes in a plethora of varieties. During the fall season, butternut, delicata, pumpkin and spaghetti are the ones to choose for creating that flavorful autumn meal. In addition to its notably toasty and rich flavor, squash is a great substitute for starch in recipes. Try roasting slices (skin-on!) of delicata squash or have your hand at making spaghetti squash into a low-calorie, nutrient-rich pasta dish.
Kale with Cranberries & Pine Nuts
Prep: 20 minutes
Cook: 8 minutes
Makes: 4 servings
- Plump cranberries by placing in a small bowl with the ¼ cup hot water; let sit for 20 minutes, drain and set aside.
- Remove tough stems and ribs from kale leaves. Wash kale very well to remove any dirt.
- Bring a large pot of water to a boil over high heat. Add the kale and cook until tender, about 5 minutes. Drain and squeeze to remove excess water.
- Coarsely chop kale.
- Heat the olive oil in a large skillet over moderate heat. Add the garlic and sauté until fragrant and lightly colored, about 1 minute. Add the kale, pine nuts, and cranberries and season with kosher salt.
Drizzle balsamic vinegar on top and cook, stirring until all the ingredients are well mixed and the kale is evenly coated with oil. Serve immediately.
186 Calories; 11g Fat (1g Saturated, 6g Monounsaturated, 3g Polyunsaturated); 0mg Cholesterol; 73mg Sodium; 21g Carbohydrate; 4g Fiber; 6g Protein