Fall is not the Fall of Fresh Vegetables

Fall is not the Fall of Fresh Vegetables

Yes, summer is over and so is the availability for Jersey Fresh tomatoes, corn, peaches and other delectable grown locally.

Not to worry, there is still a bevy of fall beauties to appreciate on your kitchen table. Delicious, nutritious, and easy to grow if you haven’t done so already.

BEETS come in many gorgeous colors, all equally yummy. You can eat the root and the leaves so nothing goes to waste!

Beets are packed with vitamins and minerals, are low in calories and fat. They also contain inorganic nitrates and pigments, which have a number of health benefits. Beets contain a high concentration of nitrates, which may lead to a reduced risk of heart attacks, heart failure and stroke. They also have anti-inflammatory effects, are a good source of fiber.

CABBAGE is not just an accompaniment to corned beef. There are so many varieties in so many colors and are very versatile. You can eat it cold like a slaw, stir fry, steam, use in soups, and let your imagination run wild.

It is low in calorie, regardless of which variety, and are rich in vitamins, minerals, and antioxidants. It is a natural anti-inflammatory, high in vitamin C and K, aids the digestive system with insoluble fiber, reduces the risk of heart disease with anthocyanins in the pigment, and contains potassium for blood pressure

LEEKS have become a go-to for chefs for years. They are related to onions, shallots, chives, garlic, and scallions and can be used with them or in their place as they have a milder, sweeter flavor. The dark green part is fibrous so keep the white and light green part.  You can eat them raw or use in soups, fry, poach, braise, boil or pickle them.

Also low in calories, they have small amounts of fiber, copper, B6, iron and folate as well as vitamins A, C and K. The plant compounds reduce inflammation, boost your immune system, promote digestion and leave you feeling full.

WINTER SQUASH– This is what fall is all about! It is a veritable cornucopia of beautiful, healthy eating. Acorn, Butternut, Pumpkin, Delicata, Spaghetti, Kobocha…the list goes on and on. They can be served sweet or savory, so your possibilities are endless.  Toast up some seeds for snacking. They also make for a dynamite centerpiece and lawn decorations. By the way, technically this is a fruit.

All winter squash is high in fiber, minerals and vitamins including vitamin C, B, potassium, manganese, and magnesium. As an antioxidant, they are shown to reduce the risk of certain cancers, mental decline, and heart disease. The high fiber leaves you feeling full, promoting weight loss.

SWEET POTATO Pronunciation and color choice aside, these orange, white or purple starchy roots are as tasty as they are healthy. Sweet or savory, you can make them into chips, fries, pies, mashed, baked, or boiled.

The darker colors are rich in antioxidants from free radicals, and all colors are high in fiber, minerals, and vitamins. Just like carrots, they are rich in beta-carotene supporting healthy vision. They aid in digestion, boost your immune system,  and may reduce inflammation and prevent mental decline.

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