Phit Cuisine 10/31: The Colors of the Autumn Harvest
I love autumn and part of the reason I do is the colors. I work in NYC, where the standard dress code color is black with the occasional touch of grey. So seeing color in Central Park is especially pleasing. All those reds, golds and oranges really dress thing up nicely!
So let's equate those colors to food. Autumn is the harvest season. More fruits and vegetables are available fresh now than at any other time of the year. We have grown accustomed to having fresh produce year round, but it's always better (and cheaper!) to buy produce in-season. Vegetables like onions and cabbage are great this time of year. And did you know that this is peak season for Grapes?
My challenge to you is to try 1-2 of these fruits and vegetables over the next few weeks. Some you may be familiar with, some you may never have tried and some you may be afraid to try. There are ways of making even the strongest tasting foods delicious, so ask at Phit-n-Phat and we'll find a way to make it good!
Here is a tribute to the colors of the autumn harvest!
RED
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Apples - red (and yellow and green) apples are in season. A fun family activity is to go apple picking. And a great way to keep your fresh apple taste into the winter is cook up a big batch of homemade applesauce and freeze it. Apples are loaded with Vitamin C (hence the "an apple a day keeps the doctor away"). Add apples (skin on!) to salads, oatmeal, chicken and veal dishes, etc. for variety.
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Cranberries - yes, you can get "Craisins" (dried cranberries) year round, but they are high in sugar and should be used sparingly. Fresh cranberries are a super source of flavonoids, a potent antioxidant. They also have Vitamin C and are believed to help cure UTI's, Gum Disease and even help fight some cancers. To prepare, chop them in a food processor then store (if desired) for up to 10 weeks in the freezer. Here is a link to lots of cranberry facts and recipes.
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Pomegrante - available fresh only September-December, these little beauties are packed with antioxidants that can keep bad LDL cholesterol from oxidizing Pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots. You can also get pomegrante seeds to add to salads. Because they can be a bit confusing and messy, here are the directions for how to prepare a fresh pomegrante and some recipes.
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Beets - my only memories of beets are bad ones. My mom used to make me eat harvard beets until I thought I'd 
. But beets actually are delicious when prepared properly - I recently had them in a goat cheese salad and they were divine. Nutritionally, beets contain phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin biotin and folic acid. Wow - that's a lot of goodness in those red babies! And here are some great recipes (including the Goat Cheese salad one!)
ORANGE
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Pumpkin - not just for decoration! Fresh pumpkin can be messy to carve but it is fun! And the seeds are delicious when roasted. Luckily, canned pumpkin is one of the rare cases where most of the nutrient values are retained. One of my favorite pumpkin dishes is to mix a can into a cake mix. It makes delicious muffins! I also mix pumpkin into oatmeal, smoothies - you name it! And it's good for dogs - it adds healthy fiber to their diet.
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Sweet Potato - actually, these veggies are not related directly to potatoes. (trivia!) Nutritionally, sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. When buying sweet potatoes, choose firm ones with no cracks or bruises. The flavor of raw sweet potatoes might be altered if they're kept in a refrigerator. They should last for two weeks or more if stored in a cool, dark, well-ventilated place and handled with care. They can be used in a wide variety of dishes, both savory and sweet, and go well with cinnamon, honey, lime, ginger, coconut and nutmeg. Enjoy them in baked desserts and quick breads, puddings and custards, casseroles and stews. They can be substituted for potatoes in almost any recipe. They are a favorite food amongst healthy eaters and many delicious recipes can be found here.
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Persimmon - Persimmons are high in fiber, carotenoids, and vitamin A. Some varieties are extremely high in vitamin C. Some persimmons will begin to appear in the markets in late September, but November and December are when they're most plentiful. They are bitter tasting when un-ripe, so make sure the color is bright orange and they aren't too hard. They aren't as good raw as they are in recipes (the consistency is a turnoff to many people, even though they taste great), so click here to view some good ones.
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Carrots - we know they are good for our eyesight because who ever saw a rabbit wearing glasses? Carrots are loaded with beta carotene (a form of vitamin A).
GREEN
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Avocado - a fruit that is in season this time of year, avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet. Due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat. They are delicious on sandwiches, salads and the traditional guacamole. Go to www.avocado.org for more facts and fun about this wonderful fruit! (Such as this one: Latin Americans wrap avocados up and give them as wedding gifts. )
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Brussels Sprouts - okay, yes, we all have bad memories of these stinky little cabbage-looking vegetables. But they deserve a second look (and sniff)! They are loaded with Vitamn K, Vitamin C, Folate and various B vitamins. They have cancer fighting (and preventing) abilities. They also act as detoxifiers for the body. One delicious way to eat them is roast them in an oven for an hour at 425 (spray some PAM Olive Oil spray on them first). They come out mellow tasting. Here are some other recipes.
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Pears - again, they are available all year, but the best time to get pears is in the fall. Some types are only available this time of year. Choose firm ones without bruises and eat quickly - they are good for about 3 days. Add to salads, sandwiches, poach in wine, etc.
BROWN/TAN
- Figs - Figs are high in fiber, providing 20% of the Daily Value --- more dietary fiber per serving than any other common dried or fresh fruit. They contain protein (again, a rarity), iron and calcium. And if you've only eaten figs as "newtons", try some of these recipes and be delighted by this wonderful fruit!
- Squash - I'm putting them in their own category because there are a few varieties of squash, all delicious. Acorn, Butternut and Spaghetti are the main ones around right now. They are wonderful roasted or used in stews, soups, etc. Spaghetti Squash can actually be eaten like spaghetti! And it's wonderful! All varities are loaded with Vitamin A (a full daily requirement in 1 cup), Vitamin C, Potassium, Fiber and some Omega 3 Fatty Acids. For recipes and tips, click here.
Root Vegetables:
- Turnips - usually thought of as a soup ingredient, turnips are also yummy on their own, roasted with some olive oil. They have 280% of the daily requirement of Vitamin A and are full of with Vitamin C, Iron, Calcium and Fiber. They are a versatile vegetable that complements other foods; click here for recipe ideas.
- Parsnips - they look like oversize white carrots but has a totally unique, nutty taste. They actually were used in Ancient Rome as dessert! They are a good substitute in recipes that call for potatoes, in that they are nutritionally superior (good source for potassium, fiber, Vitamin C, folate and maganese). As with turnips, they work well to balance other vegetables and are used in many recipes.