5 Fall Ingredients to Freshen Up Your Cooking
Our nutrition experts share their tips — and recipes to try at home.
When you think of fall produce, pumpkins and apples may come to mind — but there’s a whole harvest of other nutrient-rich foods worth adding to your plate. We asked chef educator Christina Vollbrecht and registered dietitian Bridget Shea of University of Vermont Medical Center to share their favorite fall ingredients and how to prepare them.
1. Brussels Sprouts
Rich in fiber, vitamins C and K and antioxidants. “Brussels sprouts are cruciferous vegetables, which means they have these extra cancer-fighting properties,” Vollbrecht says.
She recommends roasting them, shredding them raw into salads, or adding them to pasta. “Brussels sprouts got a bad rap when we were growing up,” she adds. “But it comes down to preparation and knowing what to do with them.”
2. Pears
High in fiber, vitamin C, and antioxidants — especially in the skin. In addition to apples, pears are an excellent source of fiber,” Shea says. “You can include them in all sorts of dishes, including salads, sandwiches, as well as pork and chicken dishes.”
3. Mushrooms
One of the few food sources of vitamin D, plus potassium and B vitamins. “There aren’t a lot of food sources of vitamin D,” Shea explains. “And mushrooms are excellent for immune health, heart health and cancer prevention.”
Use them in soups, stir-fries, salads, or roast with rosemary and olive oil. Store raw mushrooms in the fridge and use within a week.
4. Kale
Packed with vitamins A, C, K, folate and fiber. “Kale can stay in the garden for a long time,” Shea says. “You can even let kale sit with snow on the ground and still harvest it. When temperatures dip, kale in your garden becomes more tender and less bitter.”
Try it in soups, smoothies, mashed potatoes, or roasted as chips. Cold weather can reduce bitterness and improve flavor.
5. Cranberries
Rich in vitamin C, E, and antioxidants. May help prevent UTIs and support heart health. “Cranberries are harvested in October,” Shea says. “You don’t have to wait until Thanksgiving to enjoy them.”
Add to oatmeal, salads, smoothies or meat dishes.
Try Our Favorite Fall Recipes
Want to try these ingredients in your own kitchen? Here are three simple, flavorful recipes — all great choices for fall and for your health.
Serves: 4
Ingredients
8 oz spaghetti or other pasta
2 Tablespoons butter
1 Tablespoon olive oil
1 small onion, thinly sliced
1 heaping cup maitake (hen of the wood) mushrooms, torn into pieces
10-12 Brussels sprouts, thinly sliced or shredded
2 cloves garlic
Zest of 1 lemon + 1 tablespoon lemon juice
Salt and pepper to taste
Grated parmesan or toasted breadcrumbs (optional)
Instructions
- Bring a large pot of salted water to a boil. Cook pasta according to package directions. Reserve 1/2 cup of the pasta cooking water, then drain.
- In a large skillet, melt butter over medium heat. Let it brown gently for 2 to 3 minutes until golden and nutty smelling.
- Add olive oil, onions and mushrooms. Sauté 5 minutes until vegetables start to brown.
- Stir in Brussels sprouts and garlic, cook another 5 to 7 minutes until Brussels are tender and caramelized.
- Add lemon zest and juice and a small amount of reserved pasta water to loosen the sauce.
- Toss with cooked pasta, season with salt and pepper.
Serves: 4
Ingredients
1 bunch beets, peeled and diced
1 Tablespoon olive oil
1/2 teaspoon salt
1 cup seedless grapes
1 ripe pear, sliced
1 teaspoon maple syrup
4 cups mixed greens
1/3 cup chopped walnuts
1/2 teaspoon cinnamon or cumin
Dressing
2 Tablespoons olive oil
1 Tablespoon apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon maple syrup
Salt and pepper to taste
Instructions
- Preheat oven to 425 degrees F. Toss diced beets with oil and salt. Roast on sheet pan for 20 minutes.
- Add grapes and pear slices. Drizzle sheet pan with maple syrup. Roast another 10-15 minutes until fruit blisters.
- In a small skillet, toast nuts with cinnamon or cumin and a pinch of salt for 3-5 minutes until fragrant.
- Whisk dressing ingredients in a bowl or jar.
- Assemble greens, roasted fruit and beets, spiced nuts and drizzle with the dressing.
Serves: 4
Ingredients
1 Tablespoon olive oil or butter
1 small onion, finely diced
1 cup brown rice, bulgur or farro
2 cups vegetable broth or water
1 ripe pear, diced
1/3 cup dried cranberries
Zest of 1/2 lemon
1/3 cup toasted sunflower seeds or walnuts
2 Tablespoons fresh parsley or mint, chopped
Salt and pepper to taste
Instructions
- In a saucepan, heat oil over medium heat. Sauté onion for 5 minutes until soft.
- Stir in grain and toast for 1 minute. Add broth and bring to boil.
3. Reduce heat, cover and simmer until grain is tender and cooking liquid is gone (30-40 minutes depending on which grain). Taste to determine if the grain is soft or not. - Remove from heat. Stir in diced pear, cranberries and lemon zest. Cover and let sit 5 minutes.
- Fluff with a fork. Fold in parsley and sunflower seeds or walnuts. Season with salt and pepper.
- Taste and adjust as needed.
