So long sweet summer...

WHY SUMMER ENDING ISNT REALLY THAT BAD…

Sadly summer has to come to an end, the days grow shorter and fewer days are spent at the beach. As the seasons change and weather begins to cool we can start to get excited about all the wonderful produce fall will bring. Many of the best fruits and vegetables have their peak growth season in the fall! There are many reasons why eating in season produce is great!

If you are anything like me, the taste of the food you eat is very important. When food is not in season locally, it is shipped in from other parts of the world. When transporting crops, they must be harvested early and refrigerated so they don’t rot during transportation. As a result they don’t develop their full flavor. It is recommended to consume about 5-6 servings a day of fruits and vegetables; this is far from exciting when you are consuming flavorless fruits and vegetables.

When you eat in season produce, you are getting the full package of nutrients. When produce is harvested early to endure a long distance shipping experience, it’s not going to have the full complement of nutrients it might have had. In addition, transporting produce sometimes requires irradiation to kill germs and preservatives to protect the produce (yuck).

Here is a helpful list of some of falls best produce as well as a few wonderful health benefits! Be sure to look for these in season picks at your grocery store and local farmers markets. (In season picks will also save your wallet!)

Apples 

• pectin found in apples lowers LDL ("bad") cholesterol 
• supplies the body with an acid that lowers the need for insulin, helping in the management of diabetes.  AWESOME!

Arugula 

• associated with reduced risk of cancer. 
• vitamin A and flavonoid compounds have been shown to help protect the body from skin cancer, lung cancer and oral cancer.

Beets 

• wonderful tonic for the liver; they work as a purifier for the blood, and can prevent various forms of cancer. 
• contain trytophan, which relaxes the mind and creates a sense of well being, similar to chocolate. 

Broccoli 

• contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function.  BRING ON THE GREENS!

Brussels sprouts 

• many antioxidants including Vitamins C, E, and A, as well as the mineral manganese. 
• antioxidants protect the body from oxidative stress on cells and help in regulating inflammation.

Carrots 

• rich in beta-carotene, a substance that is converted to vitamin A in the liver and used to protect your eyes. 
• vitamin A and other nutrients contained also efficiently nourish the skin.

Cauliflower 

• has been linked to a significant reduction in the risk of cancer.  

Kale 

• high in Vitamin K., which can help protect against various cancers
• Vit. K is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. EVERYONE IS KRAZY FOR KALE!

Pears 

• help to boost the immune system because they contain antioxidants such as vitamin C and copper that fight off free radicals and disease in the body
• When you eat a pear, your body absorbs glucose, which is converted into energy. Eating a pear can be a great pick-me-up if you feel sluggish in the afternoon 

Sweet potatoes 

• High amounts of vitamin B6  helps your body reduce the levels of homocysteine, a chemical that is naturally produced in our bodies that increases the risk of digestive problems and some types of heart diseases 

Zucchini 

• vitamins C and A, as well as folate act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.  
• Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents.

FANTASTIC FALL FLAVORS

Apple Salsa

·       2 cups diced peeled apples (about 3/4 pound) 

·       1/2 cup diced red bell pepper 

·       1/3 cup fresh lime juice 

·       1/4 cup diced red onion 

·       1/4 cup minced fresh cilantro

·       1 tablespoon honey 

·       1/4 teaspoon salt

·       1/4 teaspoon freshly ground black pepper

·       1 jalapeño pepper, seeded and minced

Mix all ingredients together and enjoy!

Brussels sprouts with pine nuts

·       1 1/2 pounds Brussels sprouts, trimmed

·       1 tablespoon pine nuts

·       1 tablespoon coconut oil

·       1/4 cup finely chopped shallots

·       2 tablespoons dried currants

·       1 teaspoon chopped fresh thyme

·       1/4 teaspoon salt

·       1/4 teaspoon freshly ground black pepper

·       1/2 cup vegetable broth

1. Separate sprouts into leaves, leaving just the center intact. Set aside.

2. Heat a large nonstick skillet over medium-high heat. Add nuts to pan; cook 2 minutes or until toasted, stirring constantly. Coarsely chop nuts.

3. Melt coconut oil in pan over medium-high heat. Add shallots to pan; sauté 1 minute or until golden, stirring frequently. Stir in Brussels sprouts centers and leaves, currants, thyme, salt, and pepper; toss to combine. Add broth. Cover, reduce heat, and cook 7 minutes. Increase heat to medium-high. Uncover; cook 4 minutes or until liquid evaporates and sprout centers are tender, stirring frequently. Remove from heat; sprinkle with nuts.

Quinoa with mushrooms, kale, and sweet potato

·       1 cup quinoa

·       2 tablespoons olive oil

·       2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces

·       10 ounces button mushrooms, quartered

·       2 cloves garlic, thinly sliced

·       1 bunch kale, stems discarded and leaves torn into 2-inch pieces

·       3/4 cup dry white wine

·       kosher salt and black pepper

1.    Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.

2.    Meanwhile, heat the oil in a large pot over medium heat.

3.    Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.

4.    Stir in the garlic and cook for 1 minute.

5.    Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.

6.    Serve the vegetables over the quinoa