Our Fall Produce Guide will help you know what fruits and vegetables are in season, how to select them and some fun, delicious ways to prepare them!
Fall, that beautufil time of year that includes the months of September, October and November. Depending on where you live, Fall can feel depressing since you know that the weather is about to change real quick, and not necessarily for the better. But, let’s stay positive! Seasonal produce is definitely something to look forward to! Fall has a lot of really delicious fruits and veggies to choose from and they can inspire some really wonderful meals!
So, what’s in season, how do I pick and store them….and what should I make!!?
Below I’ll run you through some Fall items in season now, and give you a recipe to pair them with. I’ll also discuss how to select and store those items and a great recipe to make them with! I even threw in some fun facts;-) Here we go!
APPLES
Fun Fact- 2,500 varieties are grown in the US; 7,500 varieties are grown worldwide!
How to select: Choose firm, shiny, smooth skinned apples with intact stems are free from bruises or blemishes. They should smell fresh, not musty
How to store: Refrigerate for up to 6 weeks. Do not wash until ready to use. Keep bruised apples away from others, or they will cause them to brown. Apples ripen 6-10x faster at room temperature.
Nutritional Benefits: Rich in important antioxidants, flavanoids and dietary fiber.
Cauliflower
Fun Fact- Cauliflower also comes in a purple and orange variety!
How to select: Choose cauliflower with compact, creamy white curds and bright green, firmly attached leaves. Avoid brown spots or loose sections that are spread out.
How to store: Refrigerate 5-7 days. Do not wash until ready to use. Store in the original wrapping or in a breathable bag in the high-humidity drawer of the refrigerator.
Nutritional Benefits: High in vitamin C and K, and a good source of folate.
Make: Cauliflower Tabbouleh, Muhammara & Cauliflower Soup, Cauliflower Stew and Baked Cauliflower with Lemon & Garlic Sauce!
Cranberries
Fun Fact- Cranberries are native to North America and are so called because the flowers resemble cranes!
How to select: Choose cranberries that are firm and not shriveled or decayed.
How to store: Refrigerate for up to 2 months or freeze.
Nutritional Benefits: Rich source of several vitamins and minerals especially vitamin C and manganese.
Garlic
Fun Fact- 90% of garlic in the US comes from California!
How to select: Choose garlic that is plum, dry and firm. Fresh garlic should be white to off-white.
How to store: Refrigerate unpeeled a few weeks to several months; peeled, several weeks. Store in a cool, dark, dry place in a well-ventilated container such as a basket or mesh bag. Do not store in plastic. Leave papery skin on and break off cloves as needed.
Nutritional Benefits: Very good source of manganese, selenium and vitamin C.
Make: Chicken with 40 Cloves of Garlic, Baked Chicken & Potatoes in Tomato Garlic Sauce, Eggplant Red Peppers in Garlic Oil and Spaghetti with Yogurt Garlic Sauce!
Jalepeno
Fun Fact- Jalapenos are actually bright red when fully ripe (and spicier). The chile is most commonly picked when it’s still green!
How to select: Choose firm, smooth chiles. “Stretch marks” often indicate hotter peppers.
How to store: Wrap unwashed jalapenos in a paper towel then refrigerate in a plastic bag for up to 10 days. Rinse before using.
Nutritional Benefits: Excellent source of vitamin C, good source of vitamin A and folate.
Mushrooms
Fun Fact- Mushrooms are more closely related in DNA to humans than to plants. Like human skin, mushrooms can produce vitamin D by being exposed to sunlight!
How to select: Choose well shaped mushrooms with firm texture. Avoid spots and slime.
How to store: Refrigerate mushrooms in original container or paper bag up to 1 week.
Nutritional Benefits: High in Riboflavin. Good source of niacin, copper and pantothenate.
Make: Portobello Mushrooms, Spinach Parmesan Portobello Mushrooms, Steak w/Mushroom Sauce, and One Pot Chicken Mushroom Rice!
Persimmon
Fun Fact- Persimmons originated from China and there are about 2,000 varieties, but on 2 are commercially available.
How to select: Choose persimmons that are smooth, brightly colored, plump, glossy and well-rounded, with their leaf still attached. Avoid cracks and bruises. Yellow patches indicate unripe fruit.
How to store: Ripen at room temperature until they are soft. Once ripe, refrigerate for up to 3 days.
Nutritional Benefits: Excellent source of fiber, vitamins A and C.
Make: Persimmon Olive Oil Cake!
Pomegranate
Fun Facts- Pomegranate means apples with many seeds and they are native to the Middle East!
How to select: Choose pomegranates that are plump, round and heavy for their size.
How to store: Whole pomegranates can be stored in a cool dry place for about 1 month or up to 2 months in the refrigerator.
Nutritional Benefits: Excellent source of fiber, vitamin C and K, and a good source of potassium, folate and copper.
Make: Zaatar Spice Pomegranate Stuffing, Meatballs in Tomato Pomegranate Sauce, Pomegranate Maple Sweet Potato Mash and Pomegranate Rosemary Drink!
Pumpkin
Fun Fact- The word “pumpkin” showed up for the first time in the fairy tale Cinderella!
How to select: Choose pumpkins that are firm and heavy for their size.
How to store: In a cool, dark place for up to 2 months (although I’ve done way longer).
Nutritional Benefits: Great source of fiber, potassium and vitamin C.
Make: Pumpkin Kibbeh, Pumpkin Hummus, Pumpkin Soup, Candied Pumpkin and Roasted Sumac Pumpkin Seeds!
Sweet Potato
Fun Fact- Sweet potatoes and yams, even though used interchangeably at the grocery store, are different root vegetables!
How to select: Choose firm, small to medium sized potatoes with smooth skin. Avoid crack, soft spots and blemishes.
How to store: In a cool, dark place for use within 3-5 weeks.
Nutritional Benefits: High in Beta Carotene and vitamins E, C and A. Good source of fiber, potassium and iron.
Thanks to Fruits & Veggies More Matters and Save The Food for fruit and veggie facts and info!
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