Nutrition

0

Did you know that farm fresh produce is available long after summer is over? The autumn harvest brings an abundance of delicious fruits and vegetables. Eating produce in season is often more affordable than purchasing the same items at other times throughout the year. Fruits and vegetables also are a great way to add color, nutrients, and variety to any plate. Check out this fall produce guide for ways to use the bounty of autumn produce available at ShopRite.
 

Fall fruits
• Apples. Even though apples are available year-round, they are in season in late summer and throughout the fall. Experiment with different varieties by adding fresh chopped apples to grain-based or green salads.  For a simple weeknight dinner idea, sauté apples and onions with a few tablespoons of apple juice and a sprinkle of brown sugar; pair with grilled pork chops.
• Cranberries. Available October through December, these juicy red fruits are a holiday favorite. You can add to them to your fall menu in many ways. Traditional cranberry sauce can be used as a sandwich spread or chutney (just add nuts and chopped apples) for roasted or grilled meats. Roast cranberries with fall vegetables like butternut or acorn squash for a colorful side dish. Fresh cranberries can even be frozen for later use. 
 

Fall greens 
• Brussels sprouts. They are closely related to cabbage and broccoli, which is why they have a similar look and taste. Peak season is September through February. Brussels sprouts will caramelize if you roast them on a high heat with olive oil, garlic, salt and pepper. They also pair well with crispy pancetta and roasted root vegetables like carrots or beets.
• Chicories. Belgian endive, escarole and radicchio are all chicories. Chicories are related to lettuces, but have sturdier leaves, a stronger flavor, and are famous for a bitter edge. They are typically harvested in late fall and early winter. Endive and radicchio can be used to perk up any bagged salad. Just give them a rough chop and you’ll notice the extra crunch. Use endive leaves as scoops for hummus, salsa or tzatiki dip. Escarole soup is a classic, but for something different try sautéing escarole in olive oil with garlic and red pepper (just like you would sauté spinach). You’ll notice the greens won’t cook down as much and can stand up to the heat! 
 

Fall and winter squash
• Butternut and acorn squash.  Covered in a thick rind, these winter squashes are the ultimate storage vegetable. They are harvested in early fall and throughout the winter months. Roasted squash can be the start to many dishes:
Puree butternut squash cubes with 2-4 cups vegetable stock (depending on size of squash), 1 tablespoon of curry and fresh lime juice. Bring to a boil and serve with a dollop of plain yogurt.
Cut acorn squash into thin wedges and roast with olive oil, salt and pepper. Mix a fall salad of field greens, sliced apples and toasted pumpkin seeds with a store-bought or homemade vinaigrette. Top with warm acorn squash wedges.
Did you know ShopRite offers complimentary nutrition services from registered dietitians?  ShopRite dietitians offer nutrition counseling, grocery store tours, cooking class, product requests, and more. Contact your ShopRite dietitian for more information:
ShopRite of Niskayuna: Sarah Ender, MS, RD 491.0050; 2333 Nott Street East, Niskayuna
ShopRite of Albany: Rachel Robinson 708.3445; 709 Central Avenue, Albany
ShopRite of Colonie: Amy Imler, RD 598.4970; 1730 Central Avenue, Albany
ShopRite of Slingerlands: Kristin Caponera, MS, RD, CDN 708.7815; 41 Vista Boulevard, Slingerlands

 

Share.

Comments are closed.