Fall Seasonal Vegetables

There are many great things about Fallā€¦pumpkin flavored coffee, holidays, and the crisp air! There is also a lot of great vegetables in season during the Fall!! These are veggies you could get from the grocery store potentially at a lower cost or at a farmers market!

Fall Vegetables

Here is a list of the in season Fall vegetables (USDA)! There are so many great recipes and dishes that these vegetables can be used in!

  • Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard Greens
  • Garlic
  • Ginger
  • Green Beans
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  • Peas
  • Potatoes
  • Pumpkin
  • Radishes
  • Spinach
  • Sweet Potatoes
  • Turnips
  • Winter Squash

Happy Fall cooking! šŸ‚

Reference:

USDA (2022). https://snaped.fns.usda.gov/seasonal-produce-guide#

October Vegetable Spotlight: Mushrooms!

I love mushrooms! I know a lot of people may not like them because they are kind of an odd vegetable. I hope after reading this post you will consider giving them a try! It is important to know what mushrooms are toxic and which ones are safe to eat. The typical types of mushrooms found in the grocery store include shiitake, portobello, crimini, white mushrooms, oyster, enoki, beech, and maitake (Goldman, 2017).

Different fresh wild mushrooms in bowl on black background, flat lay

Mushrooms have many nutritional benefits! Mushrooms have antioxidants, fiber, Vitamin B, copper and potassium (Goldman, 2017). I started eating mushrooms more when I was doing the Keto diet and this was one of the foods I ate in order to avoid the imbalance of potassium. It worked really well for me. This is a nutritious vegetable to add into your diet!

Flat lay composition with fresh wild mushrooms on light grey table, space for text

There are a variety of ways that I enjoy cooking mushrooms. I’ve roasted them in the oven with seasonings and other vegetables like asparagus, bell peppers, and green beans. I’ve also cooked them on the stove top and sautĆ©ed them with avocado oil and various seasonings as a side dish. What I did this week was cooked them in the air fryer! They turned out really well! Again, I’m no cooking expert, but here is what I did if you want to give it a try!

Ingredients:

  • 2 Cartons of Mushrooms
  • Avocado Oil
  • Seasonings that you like, I used Himalayan Salt, Pepper, and Garlic Salt
  • Liquid Aminos or Soy Sauce

Instructions:

  1. Rinse mushrooms with cold water
  2. Chop mushrooms into desired size. I chopped each mushroom into fours.
  3. Put the mushrooms in a bowl and toss with avocado oil, Himalayan salt, pepper, and garlic salt.
  4. Put mushrooms in air fryer for 15 minutes at 400 degrees.
  5. Check on the mushrooms periodically to see if they need to be stirred.
  6. When there is about 5 minutes left add liquid aminos or soy sauce.
  7. When it’s done, enjoy! I ate mine over brown rice with chicken!

Reference:

Goldman, R. (2017). Reviewed by Natalie Butler. “Are Mushrooms Good for You?” Are Mushrooms Good for You? (healthline.com)

September Vegetable Spotlight: Eggplant

This is a blog spotlight about egg plant being in season in September and the fun of trying new foods.

If you are anything like me, you may not know what vegetables and fruits are in season. In Ohio, one of the vegetables in season in September is the mysterious Eggplant. Besides being a beautiful color, eggplant is nutritious and a good source of vitamin K, vitamin C, and antioxidants (Link, 2017).

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One of my neighbors had a ripened eggplant in her garden that she was not going to use and generously gave it to me to try. I have eaten eggplant at Olive Garden before, which was of course delicious, and had tried to cook it once for myself and it did NOT go so well. I ventured to try cooking egg plant again! This time I used an air fryer, which by the way is amazing and I would highly recommend it. I found a recipe that sounded good and went for it! One thing to know about me is that I am terrible at following recipe directions. I tend to take the instructions as suggestions and just do what I think sounds like it would be tasty and I don’t always measure. Because of this I am not here to give cooking advice, but want to spot light some vegetables and fruits to try each month.

The original recipe I used was by Holly, on Spend with Pennies (2021). I first cut the eggplant into slices and sprinkled salt on top to get out any extra moisture. After leaving it for about a half hour I used a paper towel to press out any excess moisture. I then dipped the eggplant in a bowl of whisked eggs and then in a bowl with panko, parmesan cheese, and seasonings. Then I cooked it in the air fryer. for 12 minutes on 380 degrees and flipped the slices after 6 minutes. The eggplant was soft and went well with quinoa and brown rice noodles and tomato basil sauce. Consider giving eggplant a try this month and find a recipe that fits the cooking tools and equipment you have at home!

Egg Plant Breaded with Panko and Parmesan Cheese

Leave a comment if you try a recipe with egg plant this month!

-Daejanna

References:

Link, R. (2017). 7 Surprising Health Benefits of Eggplants. Health Line. https://www.healthline.com/nutrition/eggplant-benefits#TOC_TITLE_HDR_2

Holly (2021). Air Fryer Eggplant. Spending with Pennies. https://www.spendwithpennies.com/air-fryer-eggplant/#wprm-recipe-container-203892