Fresh recipe ideas for fall fruits and veggies

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By: Maria Haisley, RDN
Martin's Super Markets Health and Wellness advisor in partnership with Beacon Health System

(Flavor 574 photo/Jason Bryant)

They may not be the first thing you think of when the weather gets chilly, but fall fruits and veggies are the perfect fix for a cold day!

My favorite way to prepare them is either roasted or added in soups. Believe me, you cant go wrong!

Sometimes we just don’t know what to do with the odd-looking, football shaped produce that comes out in the fall, so I wanted to share some ideas to make it easier.

These vegetables and fruits are often hearty and have a sweet/savory flavor. They help to warm you up, provide slow-burning carbohydrates for energy and are loaded with nutrients and fiber.

It is a great time of year to experiment with new recipes, especially if you find yourself with a little extra time in the kitchen. Here are some great fruits and veggies that I have been enjoying and look forward to eating more of as the months get colder!

Look for them the next time you go to the store, and be bold — give a new vegetable a shot by simply roasting it or adding to a soup or salad!

Fruits:

  • Pomegranates
  • Persimmons
  • Apples
  • Pears
  • Grapes

Vegetables:

  • Beets
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Chard
  • Eggplant
  • Kale
  • Kohlrabi
  • Leeks
  • Parsnips
  • Sweet Potato
  • Pumpkin
  • Winter squash (butternut, buttercup, spaghetti, acorn)

Here are a few of my favorite recipes to get you started:

Roasted Grape, Goat Cheese and Honey Stuffed Sweet Potatoes
makes 4 potatoes

Ingredients

  • 4 sweet potatoes
  • 2 cups red, seedless grapes
  • 1 teaspoon grapeseed oil
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 4 ounces goat cheese
  • 2 tablespoons honey, plus extra for drizzling
  • Pinch of cinnamon and nutmeg

Directions

  1. Preheat oven to 350 degrees. Bake sweet potatoes for 45-60 minutes, or until tender. Unwrap foil and cut a slit down the middle of each sweet potato. Let sit until cooled.
  2. Increase oven temperature to 450 degrees. Lay grapes on a nonstick baking sheet and drizzle with grapeseed oil and a pinch of salt and pepper, then toss to coat. Roast for 20-25 minutes, or until grapes begin to burst. Remove from the oven and let cool.
  3. Once sweet potatoes are somewhat cool, gently remove the flesh with a spoon, trying to keep the potato intact. Add the sweet potato to a large bowl, then mash with 3 ounces of goat cheese, cinnamon, nutmeg, salt, pepper and honey then scoop back into the potato skins. You can re-warm the potatoes (if you let them cool completely) in the oven, then top with remaining goat cheese. Add grapes on top and serve with additional drizzled honey.

Curried Pumpkin Soup

Ingredients

  • 1 medium pie pumpkin
  • 1 tablespoon olive oil
  • 1 bunch scallions, diced
  • 2 tablespoons curry powder
  • 2-3 cups veggie broth
  • ¼-½ cup coconut milk
  • Pepitas (pumpkin seeds)
  • ½ tablespoon olive oil
  • ¼ teaspoon salt

Directions

  1. Preheat oven to 400˚. Remove top of pumpkin and quarter pumpkin, remove seeds (rinse seeds, toss with olive and salt. Spread out on a baking tray and roast until crispy, 10-15 minutes). Place each quarter face down in a baking dish and roast for 30-40 minutes or until pumpkin is tender. Remove and let cool slightly.
  2. In a sauce pan heat 1 tablespoon olive oil. Add in scallions and sauté for 2-3 minutes. Stir in curry powder.
  3. Next, carefully remove pumpkin from the shell and add to sauce pan along with 2 cups veggie broth. Bring to a boil, reduce to a simmer, and let cook for 2-3 minutes. Remove from heat and puree with immersion blender (or carefully with a regular blender), adding more veggie broth to reach your desired soup consistency.
  4. Return to heat, add in ¼ cup coconut milk, and let simmer until ready to serve. Serve with an extra swirl of coconut milk and roasted pumpkin seeds!

Be Well,
Maria

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