Recipes for Seasonal Ingredients

Now that your kitchen is stocked with fresh fall produce, here are some delicious and easy ways to use them.

1. Roasted Butternut Squash & Sweet Potato Soup

Ingredients:

• 1 large butternut squash, peeled and cubed

• 2 medium sweet potatoes, peeled and cubed

• 1 onion, chopped

• 4 cups vegetable broth

• Olive oil, salt, and pepper

Instructions:

1. Preheat oven to 400°F. Toss butternut squash, sweet potatoes, and onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender.

2. Transfer the roasted vegetables to a large pot. Add vegetable broth and bring to a simmer.

3. Blend the soup using an immersion blender until smooth. Serve hot with a sprinkle of cinnamon or nutmeg.

Fact: Butternut squash is rich in fiber, providing nearly 7 grams per cup. It’s also an excellent source of vitamin A, which is essential for eye health.

2. Brussels Sprouts with Apple & Bacon

Ingredients:

• 1 lb Brussels sprouts, halved

• 2 apples, diced

• 4 strips of bacon, chopped

• 1 tbsp maple syrup

• Salt and pepper to taste

Instructions:

1. Cook the bacon in a large skillet until crispy. Remove the bacon and leave the grease in the pan.

2. Add the Brussels sprouts to the skillet, cut side down, and cook for about 5 minutes until they start to brown.

3. Add apples to the skillet and cook for another 5 minutes, stirring occasionally.

4. Return the bacon to the pan, drizzle with maple syrup, and toss everything together. Season with salt and pepper and serve.

Fact: Brussels sprouts are part of the cruciferous vegetable family, known for their cancer-fighting properties. They are also a great source of fiber, vitamins C, and K.

3. Baked Apples with Cinnamon & Walnuts

Ingredients:

• 4 large apples, cored

• 2 tbsp brown sugar

• 1 tsp cinnamon

• ¼ cup chopped walnuts

• 1 tbsp butter

Instructions:

1. Preheat the oven to 375°F. Place apples in a baking dish.

2. Mix brown sugar, cinnamon, and walnuts in a bowl. Stuff each apple with this mixture and top with a small piece of butter.

3. Bake for 25-30 minutes, until the apples are tender. Serve warm, optionally with a scoop of vanilla ice cream.

Fact: Apples are high in dietary fiber, which promotes heart health and supports digestion. The antioxidants in apples, like quercetin, have been linked to reduced risk of chronic diseases.

Why Eating Seasonally Matters

Eating seasonally isn’t just about flavor—it also benefits your health and the environment. Here are a few reasons to prioritize seasonal produce:

• Nutrient-Rich: Produce picked at its peak is often more nutrient-dense. Seasonal foods retain more vitamins and minerals because they don’t require long storage times.

• Support Local Farms: By buying what’s in season, you’re supporting local farmers who grow these crops. This helps strengthen the local economy.

• Lower Carbon Footprint: When food is grown locally, it travels shorter distances, reducing the carbon footprint associated with food transportation.