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Take advantage of freshness, nutrition of fall produce

[THINKSTOCK PHOTO]
[THINKSTOCK PHOTO]

Summer is over, and with it all of the delicious fresh berries, juicy watermelon, flavorful peaches and sweet corn. We’re now in a season where those summer favorites are no longer available or at least not fresh or at an affordable price.

Although the peak season for a lot of produce is in the spring and summer months, that does not mean that we have to go without fruits or vegetables during fall and winter.

In fact, there is quite a bit of produce that is grown in colder months that can be found at peak freshness and at an affordable price. I’m talking about squashes, pumpkins, apples, various greens, and root vegetables.

Unfortunately, we only seem to know how to turn our fall produce into baked goods and leave them out when it comes to making our dinners. A lot of these fall vegetables are a great source of resistant starch (think staying fuller longer), fiber, vitamins and minerals, and antioxidants. Although I’m all for eating pretty much anything pumpkin spice, give these other fall produce recipes a try.

Don’t don’t forget that there are plenty of fruits and vegetables available year round and that canned or frozen produce is a great way to get your favorites sealed at peak freshness!!

  

Savory Pumpkin Chili

 Ingredients

·       1 lb lean ground beef or turkey

·       1 yellow onion, diced

·       1 red bell pepper, diced

·       3 tsp minced garlic

·       1 package sliced mushrooms, optional

·       28 oz can fire roasted tomatoes

·       10 oz can rotel

·       14 oz can pumpkin puree (NOT pumpkin pie puree)

·       1 cup chicken broth

·       15 oz can black beans or pinto beans, drained and rinsed

·       Optional toppings: fritos, cornbread, cheese, plain Greek yogurt, avocado, etc

Seasoning

·       2 Tbsp chili powder

·       2 Tbsp cumin powder

·       1 Tbsp paprika

·       1 tsp salt

·       2 tsp cinnamon

·       2 tsp cocoa powder (unsweetened)

·       1 tsp garlic powder

In a large pot, add ground meat, diced onion, and diced bell pepper and cook on medium until beef is cooked through. Add mushrooms and garlic and cook until mushrooms are soft. Drain meat and veggie mixture. Add mixture back to pot and add the remaining chili ingredients. Mix together spice mixture and add to chili. Bring to a boil and then simmer on low for 20 minutes. Serve with toppings of choice!

  

Fall Kale Salad

Salad

·       Head of kale

·       1 crisp apple, chopped

·       3 Tbsp no sugar added craisins

·       2 cups cubed butternut squash

·       1 Tbsp olive oil

·       1/3 cup farro, uncooked

·       ¼ cup goat cheese (or other soft cheese)

·       3 Tbsp roasted pepitas

Salad dressing

·       2 Tbsp apple cider vinegar

·       3 Tbsp olive oil

·       1 tsp spicy brown mustard (or Dijon)

·       ½ tsp salt

·       ½ tsp pepper

·       ½ tsp garlic powder

Cook farro according to package instructions.

Drizzle 1 Tbsp olive oil over butternut squash with salt and pepper and roast in oven at 425 for 20 minutes.

Wash and tear kale into bite-sized pieces. Pour about ½ Tbsp olive oil onto kale and “massage” it into kale to help make it softer.

Mix salad dressing ingredients in small container with lid. Shake to combine.

Combine all ingredients for salad together. Pour dressing over salad and toss when ready to eat.

Ashley Smith

Ashley Smith is a licensed registered dietitian in Tulsa. She provides one-on-one nutritional counseling for a variety of issues from general wellness to medical conditions to disordered eating and full-blown eating disorders. In her spare time... Read more ›

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