WASHINGTON — Head to any area farmers market over the weekend, and you’ll notice the juicy tomatoes and sweet peaches that filled the farmers’ crates last week have been replaced by Brussels sprouts, apples and winter squash.
Fall is here, and so are the season’s fresh foods. If you’re looking for ways to mix them into your diet, registered dietitian and nutrition therapist Kait Fortunato has some healthy recipe ideas.
Pumpkin
Sure, they’re delicious in pies, lattes and bread puddings, but pumpkins can be used in savory dishes as well. Plus, they’re packed with nutritional benefits.
“One cup of pumpkin gives you more than your daily recommended allowance of vitamin A, and it’s full of antioxidants and fiber and high in potassium,” Fortunato says.
One of her favorite pumpkin recipes is for a turkey pumpkin chili. The recipe is loaded with vegetables (corn, onion and bell peppers) and incorporates pumpkin puree to give the traditionally spicy dish a sweet and nutty flavor.
“It’s easy to throw together on a weekend, and it makes for great lunches throughout the week,” Fortunato says.
If you’re less willing to dive head-first into a fall-food frenzy, Fortunato recommends easing into the season with a pumpkin pie smoothie. It’s a blend of banana, cooked pumpkin, almond milk and pumpkin pie spice.
Apples
Apples: they’re arguably the most iconic food of the fall. But instead of tucking them under a buttery pie shell, Fortunato has a healthier — and quicker — recipe for the crisp, sweet fruit.
For the perfect sweet treat on a chilly fall night, Fortunato likes to microwave sliced apples with cinnamon and top them with plain Greek yogurt. Of course, apples in their pure, whole form are just as tasty and portable for those on the go.
“This high-fiber fruit helps keep your blood sugars stable and prevents crashes later in the day. Loaded with antioxidants, apples also protect your heart and inhibit inflammation,” Fortunato says.
Brussels Sprouts
At some point, most children have sat in their dinner chairs with their arms crossed over their chests and noses wrinkled when served Brussels sprouts. But now these little green cabbages are in vogue.
“Brussels sprouts are always a joke of the vegetable family, but I encourage you to give them a try, especially when they’re in season,” Fortunato says. “They’re high in vitamin C to keep your immune system strong and vitamin B to boost your energy. They also pack a good amount of fiber and antioxidants.”
For a simple side, Fortunato likes to drizzle halved Brussels sprouts with olive oil and roast them in the oven. “They become caramelized and take on a nice, crunchy texture,” she says.
Fortunato also recommends using shredded Brussels sprouts as a base for a salad. “It’s a nice change-up from standard lettuce,” she says.
Cauliflower
Cauliflower is a great source of B vitamins, antioxidants and fiber, and the versatile veggie can be turned into a number of fall side dishes, including “rice.”
Fortunato makes cauliflower rice “as a way to create a vegetable base for my main meals,” she says. She roughly chops the cauliflower before pulsing it in a food processor. Then, she saut
