Fall marks the end of summer fruit, but the flavours of the season can be just as sweet and savoury if you now what is best at this time of the year. Head out to your local farmers market to discover fall flavours that come with the changing of the leaves.
Here are links to Farmers Markets in York Region and Toronto.
Top 10 Autumn Taste
APPLES: An apple a day keeps the doctor away. Full of fibre, vitamins, and crunch, this colourful fruit can be sweet or tart depending on the type. Use it raw in salads or as a snack, or warm it up in oatmeal, or baked goods like pies or muffins.
BROCCOLI: Loaded with fibre, vitamin C, folate, and sulforaphane (an antioxidant that improves liver detoxification), this green veggie is sweetest in the fall. It is a versatile veggie that can be eaten raw, sauteed, baked, steamed, and juiced.
GARLIC: These cloves are most flavourful in the fall and help boost your immune system during the cold and flu season. Simply add it to your stir fries, sauces and stews.
PEARS: Containing B vitamins, folate, and minerals, this fruit is considered hypoallergenic to most. Eat them raw or bake them with cinnamon for a healthy dessert. Here is a recipe for a great Pear Oat Crisp Recipe.
SQUASH: There are so many varieties of squash containing beta carotene, and Vitamins A and C. Favourites are butternut, acorn, and spaghetti squash. I bake them and use them as a side dish when going grain free.
CRANBERRIES: These colourful berries are harvested in September, and the perfect complement for Thanksgiving dinner. They also have unique properties to help with urinary tract infections, but only drink the unsweetened juice.
PUMPKIN: This orange squash tastes good with cinnamon, nutmeg, and cloves. Make your own puree and then use it for baked goods, lattes, and pie.
SWEET POTATOES: These orange vegetables are a good source of beta carotene and manganese. They are Paleo Diet compliant, and taste great roasted, steamed, or baked. Use them as a side dish to replace potatoes and grains.
CARROTS and BEETS: These root vegetables are pulled from the ground before the first frost. Their bright colours indicate they are rich in anti-oxidants and bioflavanoids. Their earthy flavours are a great addition to crock pot recipes and stews.
CABBAGE: Crispy when raw and sweet when stewed, cabbage comes in a variety of colours to brighten up your salads or cabbage rolls. They are part of the cruciferous family so they are high in sulforaphanes like broccoli.
Enjoy the Flavours of Fall
Visit your local farmers market early for the freshest produce and don’t hesitate to try something new. Store fruits and vegetables properly to keep them fresh longer, and bring out their natural flavours with simple cooking methods like roasting, steaming, or adding to salads and stews. Chat with farmers for tips, they often share great advice on picking and preparing seasonal favourites.
What do you like to buy at the Farmer’s Market?
Dr. Natalie