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Seasonal Produce by Aliza Beer, MS RD
Health & F tness Falling For This Season’s Produce
By Aliza Beer MS, RD, CDN
The fall-winter season reminds us of all of our favorite foods. Seasonal produce is fresher, tastier, and more nutritious than food consumed out of season. Not only is eating fall-winter produce more environmentally friendly, it also helps support regional farms and helps grow our economy. In the winter, nature provides us with citrus fruits that are high in vitamin C and help protect us against colds, Covid-19, the flu, and other viruses. Winter vegetables, on the other hand, comfort us because they taste their best in hot meals.
When You Eat Produce by Season:
1. Optimal taste: Consuming produce according to their appropriate seasons will actually ensure the foods taste better. The naturally ripened foods taste so much better than artificially ripened ones. 2. Better for your health: Eating foods grown during their seasons are more nutritionally dense. Because fruits and vegetables grown out of season cannot follow their natural growing and ripening rhythms, farmers use ripening agents that include gases, chemicals, heat, and edible film.
3. Environmentally friend-
ly: When we demand out-of-season produce, farmers have to send their fruits and vegetables from far away to meet customer demand. When we eat according to seasons, our produce usually comes from nearby and doesn’t contribute so much to our carbon footprint.
Fall-Winter Vegetables:
1. Winter Squash
• Delicata squash: Delicata squash is a personal favorite of mine because it becomes very crispy when roasted. One cup of delicata squash contains 80 calories, 10g carbs, and 1g fiber. It is full of vitamin C, B vitamins, and omega-3 fatty acids. A great way to make delicata squash is to roast it in the oven on 400°F with olive oil, herbs de Provence, and salt and pepper. • Butternut squash: Butternut squash is a sweet and nutty winter squash used in soups, stews, and roasted on its own. One cup butternut squash contains 63 calories, 16g carbs, and 2.8g carbs. One serving of butternut squash is about 87% water, so it can help keep you hydrated. It is full of beta-carotene and alpha-carotene, which the body converts to vitamin A. Vitamin A is very important for a healthy immune system. Butternut squash also contains vitamin C, potassium, magnesium, and calcium. It has a low-glycemic index, which helps stabilize blood sugar.
Butternut squash makes for a tasty and hearty soup; all you have to do is sauté some onions and garlic, add vegetable broth and then the butternut squash. When the butternut squash is tender, blend the soup with an immersion blender until smooth. • Acorn squash: Acorn squash is a type of winter squash that has a slightly nutty flavor. One cup of cooked acorn squash contains 115 calories, 30g carbs, and 9g fiber. This starchy vegetable is packed with fiber, beta-carotene, and potassium. The dietary fiber can improve gut health and help eliminate GI issues. • Spaghetti squash: Spaghetti squash is a vegetable spaghetti commonly used to substitute traditional pasta. It is very versatile and can be baked, steamed, boiled, and even microwaved. One cup of cooked spaghetti squash contains 42 calories, 10g carbs, and 2g fiber. It is high in fiber, vitamins and nutrients. It is lower in calories and carbs than other winter squashes. • Kabocha squash: Kabocha squash is often called sunshine squash and is a type of pumpkin squash. One cup of this squash contains 39 calories, 10g carbs, and 11.7g fiber. Kabocha squash has a low glycemic index, so it helps stabilize blood sugar levels. It is rich in antioxidants, vitamin A, vitamin C, magnesium, and potassium. The seeds of kabocha squash contain a lot of protein, healthy oils, and zinc. 2. Spinach: Spinach is a delicious leafy green that can be used in salads, smoothies, stuffing, and sautés. One cup of spinach contains only 7 calories, 1.09g carbs, and 0.7g fiber. Most of the carbohydrates in spinach consist of fiber, which is an added bonus! Spinach is also high in insoluble fiber, which can be very beneficial to your health. Insoluble fiber attracts water into your stool, making it softer and easier to pass. It helps support insulin sensitivity and bowel health. 3. Kale: There are many different variations of kale including baby kale, dinosaur kale, and redbour kale.
Kale can be used in salads, smoothies, and sautés.
Making kale chips are easy and can be made in the air fryer or oven. It’s best to massage the kale with a little olive oil before making them. I like to add salt and nutritional yeast to make them extra flavorful. One cup of chopped kale has 34 calories, 6.71g carbs, and 1.3g fiber. Kale in high in antioxidants, vitamin C, and is great for cardiovascular health. 4. Turnips: Turnips are a root vegetable and make for a tasty winter side dish. They are often used in soups and part of vegetable side dishes. Roasted turnip fries are a lower carb alternative to potatoes. One cup of cooked turnips has 34 calories, 7.8g carbs, and 3.1g fiber. They are part of the family of cruciferous vegetables and are loaded with fiber, vitamins, and minerals. Turnips, along with other root vegetables, are great when baked under chicken because they get tender and have a lot of flavor. 5. Sweet potatoes: Sweet potatoes are a sweet and starchy root vegetable and can be used in so many dishes. From roasted sweet potatoes to sweet potato pie, there are never-ending recipes that contain sweet potatoes. One medium baked sweet potato contains 134 calories, 23g carbs, and 3.7g fiber. Sweet potatoes are a great source of fiber, antioxidants, vitamins, and minerals. The soluble fiber and antioxidants make sweet potatoes good for gut health.
Sweet potatoes fries made in the air fryer can be a healthier alternative to traditional fries. When you slice them thin, they will become crispier. Spice them with olive oil, salt, pepper, garlic power, onion powder, and paprika. Then, place them in the air fryer basket and make sure they aren’t too crowded. Cook them at 380°F for 4-5 minutes on each side or until they feel cooked and are crispy enough for your liking. 6. Pumpkin: Pumpkin is a fall favorite and is used in soups and desserts during this time. One cup of cubed pumpkin has 30 calories, 7g carbs, and 0.6g fiber. However, most pumpkin sold in the United States is canned. One cup of canned pumpkin is significantly higher at 137 calories, 19g carbs, and 7g fiber. Pumpkin is high in antioxidants, packed with vitamins, and loaded with compounds that promote healthy skin and eyes, and boost immunity.
Use pumpkins instead of sweet potatoes in pie for a lower calorie and lower carb alternative. Pumpkin puree can also be used in muffins as a substitute for flour. 7. Parsnips: Parsnips are another root vegetable often used in soups and root vegetable medleys. One cup of sliced parsnips contains 100 calories, 24g carbs, and 6.5g fiber. Parsnips are rich in vitamin C, potassium, and high in both soluble and insoluble fiber. 8. Cauliflower: Cauliflower is a favorite vegetable because of its versatility and small number of calories. It is a great low-carb alternative vegetable that can be used in many different dishes. They come in red and yellow; the yellow ones are a little less sweet. Roasting the beets with some olive oil and salt and pepper makes them even tastier!
One cup of beets contains 58 calories, 13g carbs, and 3.8g fiber. They are loaded with vitamin A, iron, potassium, and antioxidants. The betaines found in beets contain anti-inflammatory properties. Beets can benefit brain and digestive health.
Fall-Winter Fruits:
1. Apples: Apples are a nutritious fruit that are popular because they can be eaten whole and are great for grab-and-go. They can be eaten plain or used to make cakes, cook-
ies, pies, and crumbles. One medium apple has 95 calories, 25g carbs, and 4.4g fiber. Apples are rich in antioxidants, dietary fiber, and flavonoids. They are packed with vitamin C, potassium, and magnesium. Baked apples are a winter staple, and a warm, sweet, healthy, lo-cal dessert! 2. Cranberries: Cranberries are considered a superfood by many because of their high nutrient content. They are used in trail mixes, as well as fall dishes like cranberry sauce. One-half cup of fresh cranberries contain 22 calories, 6g carbs, and 2g fiber. Fresh cranberries are 90% water, so they are great for hydration. They have a lot of vitamin C, vitamin K, vitamin A, potassium, and calcium. They are high in antioxidants and have the highest level of phenols compared to other fruits. Cranberries have also been shown to decrease the risk of urinary tract infection. Apparently, the active ingredients in cranberries prevent bacteria from adhering to the bladder wall.
3. Pears: Pears are highly nutritious and are amazing for overall health. They are commonly eaten on their own or used to make poached pears or other fruit-based desserts. One pear contains 100 calories, 27g carbs, and 6g fiber. Pears have vitamin C, vitamin K, and are a rich source of minerals like potassium and copper. They are also antioxidant-rich and are packed with insoluble and soluble fiber which are important for proper gut health.
I love to make compotes in the winter because they are very satisfying and can be eaten cold or warmed up. Here’s my signature compote recipe:
Ingredients:
• 5 Macintosh apples • 5 pears • One bag frozen sliced peaches • Fresh strawberries • Fresh plums, when available • One bag frozen pitted cherries • Cinnamon to taste
Directions:
Slice up all the fruit aside for the peaches and cherries. Mix them together with cinnamon and put them into a 9 x 13 tin pan. Cover tightly and bake at 350°F for 3 hours. Enjoy this fall-inspired Aliza Beer-approved dessert!
Eating according to seasons has so many health benefits and ensures you get the most out of the produce you are eating and protects the environment tremendously. In addition to those listed in this article, there are many other seasonal fruits and vegetables you can enjoy this fall-winter season. Being creative and using seasonal produce in different ways is a great way to encourage you and your family to eat more fruits and vegetables. When produce is in season, it tastes its best. Do your research and find out which foods are in season right now!
to grains and legumes and could be used in stir fries, purees, and kugels. Cauliflower rice has become popular because it mimics rice without the calories and carbs. One cup of cauliflower contains 25 calories, 5g carbs, and 2.5g fiber. It is packed with nutrients, fiber, antioxidants, and choline. 9. Brussel Sprouts: Brussel sprouts are a cruciferous vegetable that is similar to cabbage. It makes for a delicious side dish that is packed with fiber. One cup of brussels sprouts has 38 calories, 7.8g carbs, and 3g fiber. They are rich in antioxidants, vitamin K, fiber, and anti-inflammatory properties.
Cooking brussels sprouts in the air fryer ensures they have a good crust, yet are soft on the inside. Soak them in water for 10 minutes so they become softer inside. Drain them and then season with olive oil and your favorite spices. Cook for 5 minutes at 375°F and then toss them and let them cook for another 7-10 minutes. 10. Beets: Beets are a flavorful
