9 Fall Produce Picks to Add to Your Plate

The days are getting shorter, the evenings are getting cooler and buffalo print flannels are starting to make its fall appearance. 

This is the perfect time to celebrate the seasonal produce of autumn! Head to your local market and fill your basket with these fall produce picks.

Spaghetti Squash 

Spaghetti squash is a fun vegetable that is a lower-calorie and gluten free choice to grain-based pasta.  A gourd, like pumpkins and other squashes, the spaghetti squash is a large, yellow, melon-shaped food that’s usually harvested in early fall but can be found in grocery stores at just about any time of year. Like other members of the squash family, the spaghetti squash is high in vitamins and nutritional value. Throw it with pesto or marinara sauce for a speedy veggie side dish. 

How to cook spaghetti squash!

Kale 

Kale is a supplement force to be reckoned with. My favorite is Lacinato Kale - you can find it at Kroger and it is a little softer then traditional kale! It tastes better after an ice and can endure a blizzard. In the event that you plant kale in your nursery, you can uncover it from underneath the snow and serve new plate of mixed greens in January! WHAT!? One cup of raw kale has just 8 calories and is stacked with nutrients A, C and K and manganese. Kale is incredible sautéed and cooked in soup, it is great raw in salad; You'll want to strip it off of the stems, cut into small fragments and pair with something somewhat sweet like carrots or apples. One benefit of using kale for your mixed greens is that you can add your dressing early; the kale starts to soften and will be more delicate and flavorful.

How do you like your kale, and no - in the garbage - is not the answer I am looking for ;p 

Pumpkin 

Where's all my pumpkin spice fans? (not the same, but close!) Pumpkin is chock full of fiber and beta-carotene, which gives its dynamic orange tone. Beta-carotene is a nutrient and it is incredible for your skin and eyes. To balance pumpkin's sweetness, try adding flavorful spices, like sage and curry. 

Beets 

Beets are edible from their leafy greens down to the bulbous root. The leaves are like spinach and are delicious sautéed. You can find red and golden beets at our local Owosso stores. The farmer's market may carry additional varieties! Like bull's blood, which has a bullseye pattern of rings. The red color in beets is caused by a phytochemical called betanin, making beet juice a natural alternative to red food coloring. Beets are a source of naturally occurring nitrates and may help to support healthy blood pressure. Roasting or steaming beets whole takes the fuss out of peeling — the skin easily slides off after cooking. They also are delicious raw, shredded and tossed in salads or thinly sliced and baked into chips.

Sweet Potato

Sweet potatoes are full of fiber and vitamin A. Sweet potatoes also are a good source of potassium and vitamin C. Try them as a breakfast side dish - like this sweet potato casserole, or serve them at any meal. 

Pears 

When we can buy fruits year-round, we tend to forget they have seasons. Pears are the most delicious in the fall when they're at their peak. Pears are unique in that they do not ripen on the tree; they will ripen at room temperature after they're picked. How do you know when they are ready to eat? Check the neck! If the fruit near the stem gives to a little pressure, it is ripe. There are a wide range of pear flavors and textures. And, just like apples, some are excellent eaten fresh while others are best cooked or canned for the winter. Try pears on the grill, poached in red wine, tucked into a panini, pureed into soup or a smoothie, or simply sliced with cheese and wine. If you eat the peel too, one medium pear has 6 grams of fiber.

Okra

Okra commonly is fried, but also is wonderful in other forms. Around the world, chefs cherish the thickening properties of the seed pods in dishes from Louisiana gumbo to Indian curries and other stews. If you wish to minimize the thickening property, try okra briefly stir-fried. The pods are high in vitamins K and C, a good source of fiber, an excellent source of folate and low in calories. At the market, look for pods that are no longer than 4 inches and are bright green in color and firm to the touch.

Parsnips

Parsnips are cousins to carrots — they have the same root shape but with white flesh. They're typically eaten cooked, but also can be eaten raw. One-half cup of cooked parsnips is full of fiber (3 grams) and contains more than 10% of the daily values of vitamin C and folate. Try these pale beauties roasted, pureed into soup or mashed. You can even top a shepherd's pie with mashed parsnips instead of the traditional mashed potatoes!

Cranberries

Fall is the time to get to know these tart berries and their wealth of nutritional benefits. They contain a compound called proanthocyanidin which may prevent harmful bacteria from sticking to your bladder wall. Fresh and dried cranberries pair well with a variety of meats and poultry. Fresh cranberries can be eaten raw but often are cooked. Dried cranberries are delicious in grain and vegetable salads and make a healthy snack on the go.