Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

The changing season means colorful fall leaves cooler-weather offerings. With seasonal changes this means a fresh pick of produce. Take full advantage of the yellows, oranges, reds, whites, and deep greens that autumn has to offer. 

Root Vegetables

Carrots, parsnips, and sweet potatoes are just a few in season favorites. Filled with fiber, vitamin C, and potassium. Roast these with herbs and olive oil for a side dish you can enjoy all season long. 

Winter Squash

It is time to dig into winter squashes—from pumpkin to acorn squash each offer unique flavor, color, and texture. Butternut squash works especially well in soups, purees, or even roasted and added to salads. Spaghetti squash can be steamed and used as "pasta" with a vegetable-rich sauce.

Apples

The warming flavor pairing of cinnamon and apple can go beyond just pie. Try to flavor more balanced dishes, such as oatmeal, salads, and baked fruit. Apples are a source of both soluble and insoluble fiber. Soluble fiber can help prevent cholesterol buildup in the lining of blood vessel walls, reducing the incident of heart disease. 

Cruciferous vegetables

Cabbage, broccoli, cauliflower, and Brussels sprouts are in peak season. These nutrition powerhouses are rich in folate, vitamins C, E, K, and fiber. Cruciferous vegetables have a bitter bite but by sautéing or roasting you can release a nutty rich flavor. 

 

Try these Fall inspired meal ideas:  

Apple and Chicken Sausage Casserole 

Ingredients

• 3 large sweet potatoes, diced  

• 2 parsnips, peeled and diced 

• 1 tablespoon olive oil  

• 2  large red apples, diced 

• 1 yellow onion 

• 4 chicken sausage links 

• 2 tablespoons cider vinegar 

• 1/2 teaspoon ground mustard 

• 1 tablespoon honey 

 

1. Preheat oven to 425 °F.

2. In a 2-quart baking dish place sweet potatoes and parsnips, drizzle with oil and toss to coat. 

3. Roast in oven for about 20 minutes.

4. While roasting, cut apples and onions into chunks, and sausage into 1/2-inch slices.

5. Remove baking dish and reduce heat to 375 °F. Add all remaining ingredients to baking dish and toss. Roast an additional 30 minutes until potatoes and apples are tender.

 

 

Shaved Brussels and Quinoa Salad 

Ingredients

Orange Vinaigrette 

• 1/4 cup freshly-squeezed orange juice

• 1/4 cup olive oil

• 2 tablespoons apple cider vinegar

• 2 teaspoons Dijon mustard

• generous pinch of fine sea salt and freshly-cracked black pepper

 

For the Salad

• 10 oz Basket & Bushel Brussels sprouts, shaved

• 1 pack Full Circle microwave brown rice and quinoa 

• ½ cup Fresh Gourmet dried blueberries and cranberries 

• 1/2 cup chopped pecans

• 1 medium shallot, peeled and finely chopped

 

1. Make the vinaigrette. In a small bowl, whisk all the ingredients together until combined.

2. Make the salad. Combine the shredded Brussels, cooked quinoa, dried cranberries, chopped pecans and shallot in a large bowl. Drizzle evenly with the vinaigrette, then toss until completely combined.

3. Season with salt and pepper to taste 

4. Serve immediately, or refrigerate in a sealed container for up to 3 days.

Pairs well with pork tenderloin or roasted chicken.