conscious eating

Fall Fruits for Savory Dishes

fresh approaches to autumn flavors

by April Thompson

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Move over, summer berries and stone fruits—‘tis the season for a cornucopia of fall fruits, including crunchy apples, chewy figs and tart pomegranates. By taking a page from the playbooks of orchard chefs, home cooks can flex the unique flavors and health powers of these autumn delights with savory mains and sides.

Fall fruits boast many healthful properties, from the apple’s plentiful soluble fiber and vitamin C to heart-healthy lycopene and beta-carotene found in orange-skinned persimmons. Pears are also loaded with pectin, which helps lower cholesterol, fight diabetes and promote gut health. Opting for light, savory preparations of fruit such as seasonal salads and soups over sugary desserts makes them an even healthier choice.

Healdsburg, California, restauranteur Kyle Connaughton creates dishes highlighting different fruit varieties for his restaurant’s 11-course menu, which changes daily. “This region was actually known for its heirloom apples and cider-making long before it was known for wine. We have these incredible heirloom fruits, including experimental varietals from the 1800s that no one even knows what they are. So many varietals got lost in the quest to grow fruit bigger and faster,” says Connaughton, who runs SingleThread Farms with his wife Katina. Their 25 acres include an heirloom fruit orchard, olive trees, beehives, grapevines and chicken coops that supply fresh ingredients to their three-Michelin-star restaurant.

“Some pear varieties are very crisp and dense, and poach and roast well, whereas other soft-skin varieties are better pureed into drinks or sorbet,” says Connaughton. He creates dishes that celebrate all of the season’s bounty, and in California, fall brings persimmons and Dungeness crab. “Persimmons have a fibrous texture that don’t blend well into sauces and don’t freeze well for things like sorbets, which we like to make with other fall fruits like pomegranate. We prefer to use them in savory dishes, like a first course of cold steamed crab with persimmon.”

The orchard also grows Asian pears, which SingleThread Farms tends to use raw, often paired with raw fish. “Asian pears are very crisp, but not incredibly sweet, with an undertone of acidity. It has the watery crunch of a jicama that makes a nice backdrop for raw fish dishes like sashimi,” says Connaughton.

While the restaurant’s innovative menu focuses on small bites in curious combinations, the Connaughtons frequently have a simple family meal before the dinner service. In autumn, they will often toss together a salad featuring local goat or blue cheese; bitter chicory, frisee or radicchio greens; roasted fall hazelnuts or walnuts; and figs, persimmons or pomegranates from the orchard, served with a vinaigrette made with pomegranate molasses and macerated shallots.

The pink-fleshed, mountain rose apple, an autumn specialty of the Hood River Fruit Loop region of Oregon, often makes its way into salads at the dinner table of Katrina McAlexander, a third-generation farmer and owner of Grateful Vineyard, in Mount Hood. This 51-acre orchard and vineyard, brewery, winery and tasting room boasts more than 500 fruit varieties, including 150 kinds of apples alone. Grateful Vineyard hosted the cooking com-

petition show Top Chef this year for a Fruit Loop challenge, with competitors coming up with savory dishes such as pear risotto and scallops with an apple shallot relish.

McAlexander’s fall salads often feature fennel, herbs and arugula, topped with croutons made from leftover pizza dough. Pears and apples from the orchard also get pickled, a nod to McAlexander’s Swiss heritage.

One of the vineyard tasting room’s signature dishes is an orchard pear pizza, with Anjou pears, caramelized onion and other savory ingredients on a base of olive oil and a long-ferment crust. The kitchen also uses pears in a vegan ceviche, tossing them with red onion, tomato, cucumber, cilantro and lime.

As the weather starts to shift, fruit adds a nice dimension to warming soups for chilly fall days. Adding cooked apples or pears to classics like puréed carrot or squash soup provides an extra dose of sweetness and fiber; sneak in fall greens like kale for even more nutrients. Fruits also help fill out hearty grain bowls alongside fall veggies like carrots, arugula and sweet potato, particularly paired with nutty grains like farro.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

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Pear and Lentil Salad

SALAD:

A few handfuls of arugula A few handfuls of spinach ½ pear, sliced into thin slices 2 Tbsp chopped pecans ¼ cup cooked lentils ¼ cup pomegranate seeds ¼ cup feta or goat cheese

DRESSING:

2 Tbsp Dijon mustard ¼ cup olive oil 2 Tbsp maple syrup ¼ tsp cinnamon Salt and pepper

Pour a desired amount of dressing onto the salad and toss. Store the rest in the fridge. Recipe by Maria Roberts (@spinach4breakfast), courtesy of USA Pears.

SALAD:

1/3 cup walnuts 1 cup uncooked barley 1 cup cooked chickpeas 2 green Anjou pears, divided 1/3 cup chopped sun-dried tomatoes 3/4 cup crumbled feta ¼ cup chopped fresh parsley 1 handful baby arugula

DRESSING:

3 Tbsp red onion, minced ¼ cup apple cider vinegar 1/3 cup olive oil 2 tsp maple syrup 1 tsp Dijon mustard 1 tsp dried oregano ½ tsp sea salt ¼ tsp pepper

Cook barley according to package instructions. Drain. Toast walnuts in a small skillet. Let cool. Add minced onion in a small bowl with the vinegar and let marinate while you prep the salad.

Chop 1½ pears and save remaining half for fanning and decorating the salad. Add cooked barley, chickpeas, pear, sun-dried tomatoes, arugula, parsley and feta to a large bowl. Mix the remaining dressing ingredients with the vinegar and red onion, and whisk until combined. Pour dressing over salad mixture and toss to coat. Taste and season with additional salt and pepper, if needed. Recipe by Brittany Mullins (@eatingbirdfood), courtesy of USA Pears.

Health Benefits of Fall Spices:

Autumn Favorites Explored by Gina Saka

Spices have been used for medicinal purposes since the dawn of humanity. The benefits of fall spices are more than what meets the palate. These roots, barks and seeds are celebrated around the world for their ability to support the body and mind through the changing seasons. Whether related to immunity, digestion or mood, medicinal spices can help people heal. In terms of ancient Ayurveda, autumn is Vata season. The Vata dosha energy has cold, dry and erratic qualities. For this reason, it’s a good idea to ground down and warm up with heating spices that are great for soups, teas, lattes, baked goods and more. You can even find many of these in supplement form for a concentrated dose.

BENEFITS OF FALL SPICES

Conveniently, these spices are probably already in most household cabinets. Fall is known for warming, cozy flavors like cinnamon and ginger, but many don’t realize the reasoning goes beyond culinary pleasures. Check out the profound health benefits of these autumn spices:

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Cinnamon Oh, cinnamon—how you complete everything from apple pie to churros with your iconic sweet and woody flavor. But there’s more to this picture. Cinnamon bark is anti-bacterial, anti-viral and antioxidant. It also helps regulate blood sugar levels and fat metabolism while also supporting healthy digestion. Ceylon cinnamon, as opposed to common supermarket cassia cinnamon, is an ideal choice for medicinal benefits, as it is sweeter yet gentler—making it safe for prolonged use.

Nutmeg From béchamel to eggnog is the woody, clovey, bittersweet nutmeg. This holiday favorite is known for its powerful anti-inflammatory and antioxidant activity. It’s also found to help boost mood, control blood sugar levels and support heart health. To preserve nutmeg’s health benefits, it’s important to buy whole nutmeg and grind/grate yourself as needed.

Cardamom Cardamom is a key spice in Chai tea lattes and also a popular accompaniment to rice, meats and veggies in Middle Eastern cuisine. The unique spice has flavor notes of clove, pine, citrus, licorice and menthol, and perfectly balances with other spices. When it comes to benefits, cardamom seed helps control blood pressure, relieve digestive issues, freshen breath and provide respiratory support.

Ginger This incredibly dynamic spice is a star ingredient in sodas, cookies, stir fries and so much more. Ginger sucking candies, crystallized ginger, raw ginger shots—there is no shortage of ways to get a nice dose of powerfully medicinal ginger. This root is full of antioxidants and helps fight inflammation, relieve stomach discomfort, reduce menstrual pain, regulate blood sugar levels, minimize nausea and more.

Turmeric Turmeric is a popular Indian spice that gives curry its characteristic yellow color and the star in the increasingly popular golden lattes; which is just steamed milk, turmeric powder and a touch of sweetener. This healing root of the ginger family is known to support a healthy inflammatory response, relieve joint pain and stiffness, improve heart health and boost immune function. It’s one of the most famous Ayurvedic herbs.

When choosing spices, be sure to go for organic and non-GMO. Non-organic spices are filled with chemicals and preservatives. Many even go through fumigation and irradiation processes that null most of their health benefits. Opt for 100 percent organic and enjoy these comforting, soothing spices all-season long in your favorite recipes.

COVID-19:

A Key Reason to Start (or Keep) Eating Healthy

by Jaycee Miller

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Studies suggest healthy foods, vitamins and supplements may help lower, but not eliminate the risk for, diseases such as cardiovascular disease, diabetes and COVID-19. Christos S. Mantzoros, M.D., DSc, a professor of medicine at Harvard Medical School, says the Mediterranean diet—which includes fruits, vegetables, whole grains, nuts, fish containing omega-3 fatty acids and extra-virgin olive oil—contains minerals, antioxidants and other healthy substances that makes the link between eating such foods and lowering the risk for some diseases plausible. “The Mediterranean diet is rich in polyphenols and antioxidants that have anti-inflammatory properties,” he says. The substances in nutrient-dense foods like those in the Mediterranean diet and some other eating plans also strengthen the body’s immune system. This helps, but does not eliminate the body’s ability to fight off diseases, adds Kimberly Baker, MS, Ph.D., the food systems and safety program team director at Clemson University. According to U.S. News & World Report’s website, other eating plans with health benefits include the Mayo Clinic diet (which puts a strong, but not complete emphasis on fruits, veggies and whole grains and has been shown to lead to weight loss) and the Dietary Approaches to Stop Hypertension (DASH) diet (which prioritizes fruits, veggies, whole grains, lean protein and low-fat dairy, and has been shown to lower blood pressure). No time is the right time for “saying I want to be on this type of a diet that eliminates certain food groups,” Baker says. Healthy foods may also play an important part in overcoming some diseases. Researchers recently reviewed data from 170 countries, including the U.S., and reported that eggs, seafood, fruits, meat, milk, starchy roots, stimulants, nuts, vegetable oil and vegetables “had a positive effect” on many adults’ recovery from COVID-19. Recent studies have also suggested, but not proven, that vitamin D may play a supporting role in some COVID-19 outcomes. Researchers that looked at 27 studies on this topic found adults with insufficient vitamin D and COVID-19 were more likely to be hospitalized or succumb to the disease. Baker says people should try and get nutrients like vitamins A, C and D and substances like iron, calcium and beta-carotene from food first. “If for whatever reason you cannot, consult a physician or a dietician to see if a supplement may be necessary,” she continues. Experts say eating healthy does not mean cupcakes, cookies and salt are off limits forever. The key is to limit consumption of such items. For example, Cleveland Clinic’s website (My.ClevelandClinic.org) advises Mediterranean diet followers to eat fewer than three sweet treats weekly, compared with three servings of fruits and vegetables daily. Similarly, the National Institute of Health’s website (nih.gov) says DASH diet followers do not need to eliminate all salt; instead, limit consumption to 2,300 milligrams (about a half of a teaspoon) a day.

Jaycee Miller is a freelance writer and researcher living in New Jersey.

The Five R’s of Saving Money

While Grocery Shopping

by Jaycee Miller

While the art of clipping coupons from newspapers on Sundays and other days is rapidly becoming a thing of the past, it’s a safe bet that saving money while grocery shopping will likely never go out of style. In commemoration of October being Financial Planning Month, it’s timely to consider the five R’s of saving money while grocery shopping in the 21st century.

RESEARCHING

The first "R"—researching—may take some time, says Kristen Regine, a professor of marketing, advertising and retail at Johnson & Wales University. “Shoppers have to do their homework. It seems like every grocery store has carved out their own little niche.” She suggests shoppers frequently review multiple grocery stores’ flyers, find out when departments like bakery and meats put out new products and when the store’s deliveries occur. This may provide a better grasp of when grocery stores start new sales and what items are being put on sale, according to Regine.

REPEATING

After figuring out which grocery stores have the best prices, Regine advises becoming a frequent customer of those stores and signing up for their emails and downloading their apps. This repeating—the second "R"—of shopping at certain stores whose prices are favorable and utilizing such promotions increases the likelihood of “getting the best deals and getting members rewards,” she says, like getting $10 back for every $200 spent.

REPLACING

The third "R"—replacing items on the grocery shopping list with cheaper alternatives can be done without sacrificing taste, multiple websites including HuffPost.com says frozen bananas dipped in chocolate or frozen yogurt can replace ice cream. Some meat lovers also may find suitable alternatives, according to CanadianLiving.com. “If paying more isn’t in your budget, don’t worry—there are plenty of tasty, affordable beef alternatives out there,” it states. Some of the website’s suggestions include replacing ground beef with mushrooms, tofu or lentils. To save money on chicken or turkey stock, SimplyRecipes. com recommends that instead of buying canned versions, make it with leftover bones and skin from a leftover carcass, celery, carrots, onions and seasonings.

REMEMBERING

Remembering—the fourth "R"—what season fresh fruits and vegetables are grown in, then buying those items in that season, often saves money because “the supply is abundant and fresh, weather permitting,” says Claudia Schmidt, an assistant professor of agricultural economics at Penn State University. For example, the U.S. Department of Agriculture says cucumbers are in season during summer, so buy that vegetable then. The same logic can apply to buying cranberries the fall, asparagus in the spring, etc. A local extension service can provide a produce growing calendar, Schmidt says.

RESOLVING

The last "R"—resolving—consists of making a list before heading out to the grocery store and resolving to stick to it. Shoppers that do not “may find it easy to grab things that aren’t needed,” reports cnbc.com. “You may also want to consider eating first or leaving the kids at home to avoid spur-of-the-moment items.”

Jaycee Miller is a freelance writer and researcher living in New Jersey.

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