Healthy fall superfoods are at your farmers’ markets

The weather is getting cooler and the farmers’ markets are now displaying wonderful fall choices of fruits and vegetables.

by Joanne Henning Tedesco — 

The weather is getting cooler and the farmers’ markets are now displaying wonderful fall choices of fruits and vegetables. These delicious foods are the perfect excuse to try new foods and recipes.

Sweet or tart, eaten raw or baked in a delicious dish, apples contain antioxidants and dietary fiber. Brussels sprouts, which are high in vitamin K, folate and iron, can taste divine with their mild, somewhat bitter flavor when combined with tangy or savory sauces, for example, balsamic vinegar.

The sweet and juicy taste of pears is enhanced when they are baked or poached, and their health benefits include vitamin C, copper and fiber. Winter squash has a slightly sweet flavor, can be stored for months because of its thick skin and tastes best with other fall flavorings like cinnamon and ginger. Squash contains omega-3 fatty acids and vitamin A.

When roasted, sweet potatoes maintain more vitamins than when boiled and are an excellent source of vitamin A, a good source of iron and boast anti-inflammatory benefits. Just add Beer Can Chicken (see recipe below), and you will have a wonderful meal.

Here are some delightful fall recipes to try.

Beer Can Chicken

Ingredients:

• 1 can beer
• 1 3- to 4-pound chicken
• 2 tablespoons spice rub

Ingredients for spice rub:

• 4 tablespoons kosher salt
• 3 tablespoons brown sugar
• 2 tablespoons sweet paprika
• 1 tablespoon cayenne pepper

Preparation: 

Pour out (or drink) half of beer. Prepare grill for high, indirect heat by banking coals on one side of grill, or for gas grill light only one side. Place drip pan over unlit burner. Add 1/2” depth of water to drip pan.

Combine the kosher salt, brown sugar, sweet paprika and cayenne pepper. Season chicken with spice rub, to taste. Place cavity of chicken, legs facing down, onto open beer can so it is supported upright. Place onto drip pan. Cover and grill chicken 45-60 minutes or until an instant-read thermometer inserted into the thickest part of the thigh registers 165° F. Let rest 10 minutes before carving. Serve with pan drippings. Yield: 4 servings.

Oven-Roasted Sweet Potato Cubes

Ingredients:

• 7 cups 1-inch cubed, peeled sweet potatoes (about 2 pounds)
• Olive oil cooking spray
• 1 tablespoon olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 4 cups coarsely chopped onion
• 1 tablespoon butter, melted

Preparation:

Preheat oven to 325° F. Coat a shallow roasting pan with cooking spray and add sweet potatoes. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake at 325° for 30 minutes. Add onion; stir well. Bake an additional 30 minutes; remove from oven. Preheat broiler. Drizzle sweet potato mixture with butter; stir to coat. Broil 10 minutes or until browned. Yield: 12 servings (about 1/2 cup per serving).

Apple and Gorgonzola Salad with Maple Dressing

Ingredients:

• • 1/4 cup maple syrup
• • 2 tablespoons vegetable oil
• • 2 tablespoons lime juice
• • 1/4 teaspoon salt
• • 1/4 teaspoon freshly ground black pepper
• • 8 cups prewashed European mixed salad greens
• • 2 large Red Delicious apples, sliced
• • 1/4 cup Gorgonzola cheese, crumbled
• • 2 tablespoons chopped pecans

Preparation:

Combine first 5 ingredients (through pepper), stirring well with a whisk. Combine greens and apples in a large bowl. Drizzle with dressing; toss gently to coat. Sprinkle salad with Gorgonzola cheese and pecans. Yield: 6 servings (about 1-1/3 cups per serving).

Sautéed Brussels Sprouts with Parmesan 

Ingredients:

• 1-1/2 tablespoons olive oil
• 1-1/2 pounds thinly sliced Brussels sprouts, trimmed and halved
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup red wine vinegar
• 1/4 cup Parmesan shavings
• 2 tablespoons toasted pine nuts, optional

Preparation:

Heat oil in a large skillet over medium heat; add Brussels sprouts, salt and pepper. Cook until tender and golden (about 6 minutes), stirring occasionally. Remove pan from heat; add vinegar. Toss well. Transfer the sprouts to a serving bowl; top with Parmesan and pine nuts. Yield: 8 servings (about 2/3 cup per serving).

Sources: bonappetit.com, gourmet.com and Joanne’s recipe box.

Reprinted from AzNetNews, Volume 32, Number 5, October/November 2013.