Fall is here. You can feel it in the crisp cool breeze. You can see it in the leaves that have changed their color. You can hear it in the crunch underfoot of fallen leaves. You can smell it in the air. It’s all around us, but do you know where evidence of fall is most present? The market. Fall brings all sorts of goodies to the farmers markets and grocery stores. Though it is sad to see some of our favorite summer produce go out of season, the fall harvest brings so many new options to the table it’s hard to complain. We’ve put together a list of eight of our favorite fall flavors and why we think they’re extra special.
Pumpkins– Can easily be made sweet or savory. Got a sweet tooth? Try pumpkin cookies, muffins, granola, pie or quick bread. Prefer savory? Try pumpkin curry, tacos, or roasted pumpkin seeds. Pumpkins are packed with vitamins A & C, potassium and are low in calories.
Apples– So many varieties are available it’s hard to choose a favorite. Tart apples such as granny smith or gravenstein are best for baking. Sweet varieties such as gala or honeycrisp are best for snacking on. Apples help regulate blood sugar and are a great source of fiber.
Mushrooms– A great addition to any fall meal, adding rich texture and flavor to rice, pasta, and soups. Mushrooms help support the immune system and are a valuable source of B vitamins.
Maple– Pure maple syrup is unparalleled, drastically different from “pancake syrup”. Use it in place of sugar in baked goods, on top of sweet breakfasts or drizzle on roasted root vegetables. Pure maple syrup is a great source of manganese and zinc.
Sage– Offering a sweet, yet savory flavor, this herb is great with potatoes, roasts, carrots or chicken. Sage is well known for its medicinal properties and is high in vitamin K.
Ginger– Spicy and pungent, this spice adds a kick to any fall dish. Ginger is great for the digestive tract and settling upset or nauseated stomachs.
Cranberries– This tart berry offers a nice compliment to savory meat dishes. Commonly known for alleviating urinary tract ailments, cranberries are also great antioxidants.
Brussels Sprouts– Delicious whether roasted, steamed, braised, or shaved into a salad. Brussels sprouts may have some cholesterol-lowering benefits as well as offer some anti-inflammatory support.
There you have it, our round up of eight deliciously diverse fall flavors. Let’s get cooking!
It’s getting that fall nip in the air! Treat your kids to a warm and comfort food that good for you snack. Delight them with our healthy Ham & Cheese “sandwich” on Tomato or Red Bell Pepper Wrap.
Delicious for them; quick and easy to prepare for you.
Origami Wraps Ham & Cheese “sandwich”
2 cups prepared white or brown short grain rice
2/3 cup shredded cheddar cheese
2/3 cup shredded Parmesan cheese
1 package cooked ham, thinly sliced
1 pack salami, thinly sliced
1 medium tomato, thinly slices
fresh black pepper
crushed red pepper (optional)
Prepare 2 cups your favorite white or brown rice. When rice finished cooking- fold in 3/4 cup of mixed shredded Parmesan and cheddar cheese until well blended. Set aside.
Cut Origami Wraps into 3” X 4” inch rectangle sheets.
Lay sheets on cutting board, rough side facing up.
Press in cheese rice on each sheet. Top one sheet with a slice of cooked ham or salami. Top Salami with thinly sliced tomato. Season with fresh black pepper and an optional sprinkle of crushed red pepper.
Flip other sheet with rice on top of tomato to make a “sandwich”.
Cut in half and plate.
Place in microwave and heat on medium for about 6-10 seconds to reheat rice.
Serve with your favorite pickles and chips!
Fall is just around the corner! Some fall vegetables are already beginning to appear at the Farmers Markets. Did you know that some of your summertime favorites actually hit their peak in flavor and nutrient content in the fall? Here’s a list of some fall favorites and why these vegetables are awesome!
Broccoli- Excellent source of vitamin C, vitamin K and vitamin A. Broccoli helps detoxify the body. Also a great source of calcium and folic acid. Best served steamed or raw.
Brussels Sprouts-Known for its fiber content, containing 4 grams of equal parts soluble and insoluble fiber. Brussels sprouts may reduce risk of osteoarthritis. Best served steamed or sauteed.
Onions-Contain sulfur which may reduce blood pressure and regulate blood cholesterol. Onions are know for their anti-inflammatory agents which can reduce symptoms associated with arthritis and asthma. Best served raw or sauteed.
Spinach-Great source of folate, magnesium and iron. Spinach may reduce risk of stomach, prostate, and skin cancer. Best served raw.
Collard Greens-High in Vitamin C, gives the body a great immunity boost. Helps protect against bacterial and viral infections. Best served cooked.