Peckerwood Café: What is in Season for Fall: What do you love to eat this time of year? Health Benefit List for Seasonal Produce

During autumn, at Peckerwood Café we will be using a wide variety of fruits and vegetables that have reached their peak, offering the best flavors and nutritional value. Here is an updated list of fruits and vegetables that are in season during the fall, including their health benefits:

1. Apples: Rich in nutrients, apples may support weight loss, lower the risk of type 2 diabetes, and improve heart health.
2. Artichokes: Low in fat and high in fiber, vitamins, minerals, and antioxidants, artichokes may support heart health and digestion.
3. Arugula: A nutrient-dense green, arugula is high in vitamins, minerals, and antioxidants and may have anti-inflammatory properties.
4. Beets: High in valuable vitamins and minerals, beets may help lower blood pressure, support brain health, and have anti-inflammatory effects.
5. Broccoli: A cruciferous vegetable, broccoli is rich in vitamins, minerals, and antioxidants and may have cancer-fighting properties.
6. Brussels sprouts: Another cruciferous vegetable, Brussels sprouts are high in fiber, vitamins, and minerals, and may help protect against certain cancers.
7. Cabbage: High in fiber and nutrients, cabbage may support digestive health and help reduce inflammation.
8. Carrots: Rich in vitamins, minerals, and antioxidants, carrots may support eye health and have anti-inflammatory properties.
9. Cauliflower: A cruciferous vegetable, cauliflower is high in vitamins, minerals, and antioxidants, and may help protect against certain cancers.
10. Celery: Low in calories and high in vitamins, minerals, and antioxidants, celery may support digestive health and have anti-inflammatory properties.
11. Chard: Rich in vitamins, minerals, and antioxidants, chard may support bone health and help reduce inflammation.
12. Chicories: High in fiber and nutrients, chicories may support digestive health and have anti-inflammatory properties.
13. Cranberries: Rich in antioxidants, cranberries may help prevent urinary tract infections and support heart health.
14. Fennel: High in vitamins, minerals, and antioxidants, fennel may support digestive health and have anti-inflammatory properties.
15. Figs: Rich in fiber, vitamins, and minerals, figs may support digestive health and have anti-inflammatory properties.
16. Grapes: High in antioxidants, grapes may support heart health and have anti-inflammatory properties.
17. Green beans: Rich in vitamins, minerals, and antioxidants, green beans may support bone health and have anti-inflammatory properties.
18. Hearty herbs (rosemary, parsley, thyme, sage): High in antioxidants, these herbs may support digestive health and have anti-inflammatory properties.
19. Kale: A nutrient-dense green, kale is high in vitamins, minerals, and antioxidants, and may have cancer-fighting properties.
20. Kohlrabi: Rich in vitamins, minerals, and antioxidants, kohlrabi may support digestive health and have anti-inflammatory properties.
21. Leeks: High in vitamins, minerals, and antioxidants, leeks may support digestive health and have anti-inflammatory properties.
22. Pears: Rich in fiber, vitamins, and minerals, pears may support digestive health and have anti-inflammatory properties.
23. Peppers (sweet and spicy): High in vitamins, minerals, and antioxidants, peppers may support immune health and have anti-inflammatory properties.
24. Persimmons: Rich in vitamins, minerals, and antioxidants, persimmons may support heart health and have anti-inflammatory properties.
25. Pomegranates: High in antioxidants, pomegranates may support heart health and have anti-inflammatory properties.
26. Potatoes: Rich in vitamins, minerals, and antioxidants, potatoes may support digestive health and have anti-inflammatory properties.
27. Pumpkins: High in vitamins, minerals, and antioxidants, pumpkins may support immune health and have anti-inflammatory properties.
28. Quinces: Rich in vitamins, minerals, and antioxidants, quinces may support digestive health and have anti-inflammatory properties.
29. Radishes (small red and larger daikon-type): High in vitamins, minerals, and antioxidants, radishes may support digestive health and have anti-inflammatory properties.
30. Radicchio: High in fiber and nutrients, radicchio may support digestive health and have anti-inflammatory properties.
31. Rutabagas: Rich in vitamins, minerals, and antioxidants, rutabagas may support digestive health and have anti-inflammatory properties.
32. Shallots: High in vitamins, minerals, and antioxidants, shallots may support heart health and have anti-inflammatory properties.
33. Shelling beans: Rich in fiber, vitamins, and minerals, shelling beans may support digestive health and have anti-inflammatory properties.
34. Spinach: A nutrient-dense green, spinach is high in vitamins, minerals, and antioxidants, and may support bone health and have anti-inflammatory properties.
35. Sweet potatoes: High in vitamins, minerals, and antioxidants, sweet potatoes may support digestive health and have anti-inflammatory properties.
36. Tomatillos: Rich in vitamins, minerals, and antioxidants, tomatillos may support immune health and have anti-inflammatory properties.
37. Turnips: High in vitamins, minerals, and antioxidants, turnips may support digestive health and have anti-inflammatory properties.
38. Winter squash: Rich in vitamins, minerals, and antioxidants, winter squash may support immune health and have anti-inflammatory properties.
39. Zucchini: High in vitamins, minerals, and antioxidants, zucchini may support digestive health and have anti-inflammatory properties.

As you can see, there are so many options, and you will taste the difference and get the most health benefits. My doctor told me that besides all the reasons we love to eat, we may as well think of the medicinal qualities too. So many people have chronic health issues, and their bodies are inflamed and in pain. Research has shown that some foods are better than others for healing and quieting down inflammation. So reach for something on this abundant list to switch out from our summer favorites. I made some tabbouleh today and switched out the parsley for kale, which was tasty. A little heartier. Root vegetables with protein make for a delicious base for a stew, or just have a root vegetable stew on its own with herbs. Shaved Brussels sprouts on a winter green salad add crunch. They are also very tasty, roasted or eaten independently, and make a roasted sprout salad with a little parmesan cheese and garlic tossed in after it is done. If you prepare a roast, surround it with root vegetables and bake the veggies with the drippings. 

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These three recipes can be easily adapted to include different fruits and vegetables from the list. Feel free to get creative and experiment with various combinations to enjoy the season's flavors!

Roasted Vegetables

Ingredients:

Your choice of vegetables from the list

Olive oil

Salt and pepper

Optional: fresh herbs

Instructions:

Preheat your oven to 425°F (220°C).

Wash, peel (if necessary), and chop your chosen vegetables into bite-sized pieces.

Toss the vegetables with olive oil, salt, and pepper, and spread them out on a baking sheet.

Roast the vegetables for 25-35 minutes or until they are tender and slightly caramelized, stirring occasionally.

Optional: Garnish with fresh herbs before serving.

Autumn Salad

Ingredients:

Your choice of leafy greens from the list

Your selection of fruits from the list

Optional: nuts or seeds

Optional: cheese

Olive oil

Balsamic vinegar or lemon juice

Salt and pepper

Instructions:

Wash and dry your chosen leafy greens, and tear them into bite-sized pieces.

Wash and slice or chop your chosen fruits.

In a large bowl, combine the greens, fruits, nuts or seeds (if using), and cheese (if using).

Drizzle the salad with olive oil, balsamic vinegar, or lemon juice, and season with salt and pepper. Toss to combine.

Stir-Fry

Ingredients:

Your choice of vegetables from the list

Your choice of protein

Olive oil or vegetable oil

Soy sauce or tamari

Optional: garlic, ginger, and/or chili flakes

Instructions:

Wash and chop your chosen vegetables into bite-sized pieces.

If using a protein, cut it into bite-sized pieces as well.

Heat a large skillet or wok over medium-high heat, and add a small amount of oil.

Add the protein to the skillet and cook until browned and cooked through. Remove from the skillet and set aside.

Add more oil to the skillet if needed, and then add the vegetables. Cook, stirring frequently, until the vegetables are tender-crisp.

Add the cooked protein back to the skillet, and stir in soy sauce or tamari to taste. Optional: Add minced garlic, grated ginger, and/or chili flakes for extra flavor.

Cook for another 2-3 minutes, stirring to combine all the ingredients.

These three recipes can be easily adapted to include different fruits and vegetables from the list.