by Katelyn Castro
With the days getting shorter and the weather getting colder, you may be missing the summer barbeques with crisp corn on the cob, grilled zucchini, and fresh tomato-mozzarella-basil salads. But, don’t fill your grocery cart with canned or frozen veggies just yet! Fall vegetables can be just as satisfying, especially when you have some delicious recipes to try.
“Eat your veggies!” We’ve probably all been told this before, whether it was from our doctor, our parents, or some health nut on a juice cleanse. Despite the known health benefits of vegetables, 87% of Americans do not meet the recommended daily serving of vegetables (2 ½ cups), according to a national report published by the Center for Disease Control and Prevention.
Vegetables are expensive. They don’t taste good. I don’t know how to prepare them… As a nutrition student, these are the most common answers I hear when asking patients, friends, and family their reason for not eating vegetables. As a hummus-and-veggie lover, I am determined to change vegetables’ bad reputation! Believe it or not, vegetables can be affordable and they can taste pretty darn delicious if you know when to buy them and how to prepare them.
With a variety of fresh and local produce available at farmers’ markets and grocery stores during the fall season, now is the perfect time to start eating more veggies. Seasonal vegetables are not only more tasty and nutrient-rich since they are picked at peak harvest time, but they are also usually less expensive than out-of-season produce.
Here are five seasonal vegetables to try this fall, along with some cooking preparation tips. Whether you like your veggies soft or crunchy, savory or sweet, the following recipes offer something for everyone’s palate.
Due to its mild taste, cauliflower is extremely versatile, making it an easy vegetable to incorporate into almost any dish ranging from pizza and casseroles to rice and pasta dishes. As a cruciferous vegetable, cauliflower adds bulk and fiber to meals without significantly altering flavor. Try steaming cauliflower, then mash it with potatoes, use it to make a pizza crust, or bake it with macaroni and cheese. One cup of steamed cauliflower provides three grams of fiber and 92% of the daily value of Vitamin C in only 29 calories!
Recipes to try:
2- Winter Squash
Although named for its ability to stay hardy throughout the winter months, winter squash is actually harvested during the fall. Pumpkin may be the most popular type of winter squash, but acorn, butternut, and spaghetti squash are other fall varieties that can be just as flavorful. The sweet flavor and dense texture make winter squash a great addition to soups, salads, lasagnas, and even desserts. Don’t let the tough exterior or hefty size of winter squash intimidate you! Most varieties can be easily sliced and baked, requiring little effort to prepare. One cup of cooked and cubed winter squash is a great source of Vitamin A and Vitamin C. However, to really reap the benefits of winter squash, don’t forget to eat the seeds! Winter squash seeds are one of the top sources of magnesium and zinc, which are both important nutrients for metabolism and immunity. One ounce of roasted seeds provides 35% of the daily value of magnesium and 20% of the daily value of zinc.
Recipes to try:
- Spaghetti Squash Burrito Bowl
- Curried Butternut Squash Soup
- Vanilla-Cinnamon Roasted Winter Squash Seeds
Yes, they may be available all year round, but carrots are at their best in the fall. As a hardy vegetable, carrots are a convenient snack to pack and eat on-the-go with hummus or a yogurt-ranch dip. Adding sliced or shredded carrots into a salad or wrap are other easy ways to add more veggies to your diet. If cooking carrots, try roasting them with some healthy oil, like olive oil, or steaming them with a few drops of water. By steaming or roasting, you’ll preserve the water-soluble vitamins and minerals in carrots, which can be lost if cooked in a lot of water. One cup of raw carrots (or ½ cup steamed or roasted) has more than 100% of the daily value for Vitamin A, an important nutrient for eye and skin health.
Recipes to try:
Cabbage is another vegetable that seems to be in grocery stores all year round. However, cabbage is truly at its peak in the fall, with red cabbage, green cabbage, and bok choy most commonly available. In addition to being a staple in coleslaw, cabbage is also a great veggie to add to green salads, sandwiches, and wraps for a light and crunchy flavor. For a softer texture, try roasting or sautéing cabbage as part of a savory or sweet side dish. Although the nutritional value varies depending on the type of cabbage, all varieties are a great source of fiber and many vitamins and minerals. One cup of chopped green cabbage has 85% of the daily value of Vitamin K, an important nutrient for blood clotting and bone health. In contrast, one cup of chopped red cabbage provides a great source of Vitamin A and Vitamin C. Red cabbage is also rich in antioxidants called anthocyanins, which give cabbage its deep purple color.
Recipes to try:
This list would not be complete without one oddball! Rutabaga may not be the prettiest of vegetables with its bulbous shape and hairy roots, but this root vegetable deserves a chance. Rutabaga’s mild flavor, slightly sweeter than turnip, makes it a great substitution or addition to potato dishes. As a versatile vegetable, rutabaga can be mashed like potatoes, puréed into soups, or roasted with herbs alongside other root vegetables. One cup of cooked rutabaga provides three grams of fiber, 16% of the daily value of potassium, and 53% of the daily value of Vitamin C.
Recipes to try:
Looking for other veggies to try during this fall season? Check out this chart for a list of produce with their typical harvest months in specific towns and cities within Massachusetts. To find a farmers’ market near you, use this map to search for open markets based on location and preferred type of produce.
Katelyn Castro is a second-year student in the DI/MS Nutrition Program at the Friedman School. She is a food science geek who loves experimenting with different seasonal veggies in the kitchen and forcing her friends and family to try her healthy concoctions.