Seasonal Green Vegetables to Enjoy this Fall!

    By: Jacqueline Gomes, MBA, RDN

    Seasonal produce is one notary characteristic of what makes the fall months so fantastic. Pumpkin and apples are just two foods that are most commonly celebrated at this time of year, but we can’t forget about the abundance of delicious greens like lettuce, cabbage, kale and Brussels sprouts!

    What Green Crops are harvested in the fall?

    • Broccoli
    • Brussels Sprouts
    • Kale
    • Collard Greens
    • Green onions (Shallots)
    • Peas
    • Lettuce

     

    Why is it so important to shop seasonally?

    Although available all year long, winter greens taste sweeter during the cooler months. Purchasing produce at its peak guarantees the freshest taste, the greatest nutritional value and the most affordable price. Leafy greens are rich in vitamins A, C and K, potassium and fiber with only 5 to 40 calories per cup! You may have heard that broccoli plays a role in cancer prevention; the phytochemicals known as sulforaphane and indoles are recognized for this potential affect. Kale, spinach and turnip greens are high in a phytochecmical known as lutein, which may reduce the risk of age-related macular degeneration.

     

    Winter Squash and Kale Risotto

    Prep: 30 minutes

    Serves: 4

    Ingredients:

    • 2 tsp olive oil
    • 1 cup onion, diced
    • 3 cloves garlic, minced
    • 1 cup brown rice, short-grain
    • 2 Tbsp pine nuts
    • 20 ounces vegetable broth, low-sodium
    • 12 ounces (1 1/2) cups winter squash such as butternut, diced
    • 2 cups kale, finely chopped

     

    Directions:

    1. Heat oil in a large, shallow saucepan over medium heat. Add salt, onion, garlic. Sauté for 2 minutes.
    2. Stir in rice and pine nuts and toast for approximately 2 minutes, stirring occasionally.
    3. Add 1/2 cup broth. Cook on medium heat, stirring often until liquid is nearly absorbed. Add another 1/2 cup, stirring occasionally. Once liquid is absorbed, add diced squash and another 1/2 cup broth, stirring often. Add additional broth in 1/2 cup increments.
    4. Add the kale with the last 1/2 cup of broth. Cook mixture until broth is absorbed and kale is soft and bright green. Serve.

     

    Nutritional Information:

    320 Calories; 61g Carbohydrate; 7g total fat; 0mg Cholesterol; 0.5g Saturated fat; 5g Dietary Fiber; 105mg Sodium; 8g Protein

    Recipe: fruitsandveggiesmorematters.org