The arrival of fall brings opportunities to eat fruits and vegetables not in season at other times of the year. As we work our way through the alphabet, let’s consider the X, Y and Z’s of produce.
EXceptional Apples- I know we used apples for the A,B,C’s of produce, but apples are so versatile, they deserve another story! Harvested between August and November, apples are usually more crisp now. The vitamin C found in apples helps us keep our immune system healthy. Fiber from apples-and other fruits and veggies- acts like a broom as it “cleans out” our digestive tract so it makes going to the bathroom easier and it helps lower cholesterol.
Chop some apples and stir them into oatmeal.
Dip sliced apples into a mixture of vanilla yogurt and peanut butter.
Add thinly sliced apples to your next sandwich for a sweet crunch.
Yellow, red or green pears- Pears taste best in season, from September through May. Purchase pears that are firm and then store them at room temperature to ripen. Once pears are ripe, eat them within 3-5 days or put them in the refrigerator.Pears, like apples, contain fiber. Another fiber benefit is lowered blood sugars after meals.
Chopped pears mixed with celery and onion and stirred into chicken salad is a delicious fall treat.
Lay a thinly sliced pear on some cheese slices placed on top of a soft tortilla. Fold the tortilla in half and microwave for 30- 45 seconds. You’ve just created a pear quesadilla.
Zippy zucchini- Zucchini is rich in vitamin C, too. Vitamin C helps our bodies heal cuts and wounds. The B vitamins found in zucchini help us make and use energy. Zucchini usually gets harvested by the bucketful, so finding new ways to use it is an adventure.
Try zucchini pizza boats-After washing zucchini, cut in half lengthwise. Scoop out the seedy center of each slice. Then spoon pasta sauce into each half, sprinkle with parmesan and mozzarella cheese. Bake in a baking dish at 350℉ for 25-30 minutes until the zucchini is soft when pierced with a fork.
Zucchini joke-Q. What kinds of veggies are found at the zoo? A. Zoo-chini!
Here’s a great recipe for a cool fall day:
Autumn Squash Bisque with Ginger
2 teaspoons oil
2 cups sliced onions
2 pounds winter squash-acorn, butternut or spaghetti- peeled, seeded and cut into 2-inch cubes
2 pears, peeled, cored and diced or 1 can (15 ounces) sliced pears, drained and chopped
2 cloves garlic, peeled and crushed or ¼ teaspoon garlic powder
2 Tablespoons coarsely chopped, peeled fresh ginger, or 1 teaspoon powdered ginger
½ teaspoon thyme
4 cups chicken or vegetable broth
1 cup water
1 Tablespoon lemon juice
½ cup plain nonfat yogurt
Heat oil in a large pot over medium heat.
Add onions and cook, stirring constantly until softened, 3-4 minutes.
Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
Add broth and water. Bring to a simmer.
Reduce heat to low, cover and simmer until squash is tender, 35-45 minutes.
Puree soup, in batches if necessary, in a blender or food processor. (If using a blender, follow manufacturer’s directions for pureeing hot liquids.)
Return soup to pot and heat through. Stir in lemon juice.
Garnish each serving with a spoonful of yogurt.
Refrigerate leftovers within 2 hours.
Nutrition Facts: Serving Size: 1 cup. Makes 10 cups. Each serving provides 80 calories, 1.5 grams fat, 340 mg sodium and 3 grams fiber.
Recipe, joke and produce ideas from Foodhero.org
