It’s officially fall, and as the weather changes, so do the produce offerings at your local market. Now is the time to be on the lookout for fall staples that are affordable and take your meals to the next level! Here are five seasonal foods to check out this month:
1. Pumpkins – When you buy a pumpkin to carve for Halloween this month, pick up an extra one to eat, too. This low-calorie fruit (yes, it’s a fruit!) is rich in vitamins, potassium and fiber – and of course we can’t forget the seeds, which are full of iron. Try these Pumpkin Spiced Crepes with Pumpkin Butter, or check out a whole day of savory pumpkin dish recipes like Pumpkin Soup and Pasta with Pumpkin Meat Sauce.
2. Cranberries – Lucky for all of us, cranberries are easy to find at most local markets without having to wade through a wet cranberry bog where they grow. Best known as trimmings for holiday feasts, these antioxidant-rich berries are packed with Vitamin C and make a great snack at only 45 calories a cup. Need a little crans-piration? Try these Cranberry Pumpkin Muffins or Cranberry Citrus Meatballs.
3. Broccoli – Forget flowers. How about bringing home a bouquet of broccoli instead? This tasty vegetable is a great way to sneak daily doses of Vitamin C, Vitamin A, potassium and fiber into your diet. Try giving Broccoli Potato Soup or Broccoli & Tortellini Salad with Arugula Pesto a whirl!
4. Apples – Most folks tend to know the Fuji (in peak season during the fall) and Red Delicious varieties of apples. But October is a great time to venture outside the norm and try some of the more unique varieties – such as the slightly sweet Gravenstein – bursting with flavor this month. Packed with fiber and at around only 95 calories, apples make a sweet and filling snack. Get tempted by fall’s favorite fruit by indulging in this Apple Spice Breakfast Soup. Or try a whole day’s worth of apple recipes like Pan-Fried Pork Chops and Homemade Applesauce or Chopped Apple Salad with Pomegranate Vinaigrette.
5. Sweet Potatoes – Though sweet potatoes store well and are available most of the year, fall is when the fresh crop comes in. And really, no other vegetable says “fall” quite like the sweet potato. This versatile vegetable (eat them baked, roasted, pureed, steamed or grilled) is one of the world’s healthiest foods. At just 105 calories, the sweet potato is full of Vitamin A, Vitamin C, calcium, potassium and iron. Try this Hasselback Sweet Potatoes recipe, or even Stuffed Sweet Potatoes with White Beans & Kale.
