It’s Time To Brighten Up Your Fall Recipe Repertoire

Our seasons in Southern California are like nowhere else. After a month of planet Mercury-like heat, we had unseasonably cool weather. Even though temperatures have been going up and down, now that it’s officially fall, we want to think about cooler days ahead. In fact, I’m feeling a bit eager to start cooking some fall fruit and vegetable recipes—even soup!

You can find most of the the items profiled below in supermarkets most any time of year, thanks to excellent growers in Mexico and opposing seasons in the Southern hemisphere. However, fall is peak season for locally grown produce, so it’s worth brightening up your fall recipe repertoire with these delicious and healthy favorites.

ARTICHOKES

Artichokes enjoy a second crop in the fall (the first is in the spring). Fall produces small to medium artichokes, so everyone can have their own. The classic way to enjoy artichokes is steamed, and then dip the leaves and heart in melted butter. But for a healthier alternative, make the ‘dip’ from extra virgin olive oil, balsamic vinegar, a drop of Dijon or spicy mustard, and a dash of salt.

Recipe: Herbed Spinach-Artichoke Dip

DELICATA SQUASH

One of our staff writers is obsessed with delicata squash! Try one and you’ll see why. About five-to-seven inches long and one-and- a-half to three inches in diameter, Delicata squash have a scalloped shape and beautiful green and orange stripes. The deep yellow to orange flesh tastes somewhere between a sweet potato and butternut squash.

When roasted or steamed, even the skin is edible. To bring out their natural sweetness, cut into rings or chunks (discard the seeds or clean and roast those separately to munch on later like pumpkin seeds), toss with olive oil, a little salt, and roast for about 20-25 minutes at 400 degrees F. Delicata are also delicious stuffed with breadcrumbs, chestnuts, and herbs or cut into small chunks to be added to rice or cous-cous. Nutritionally they’re a good source of potassium, iron, and vitamins A and C.

Recipe: Zucchini Squash Bake

HONEYNUT SQUASH

Honeynut squash has dark tan to orange skin and orange fleshy pulp. It has two-to-three times more beta-carotene than butternut squash. Honeynut squash can be roasted, sautéed, puréed, added to soups, stews, and braises, and is even sweet enough for desserts.

Recipe: Honeynut Squash with Pecans and Pickled Shallots

LEEKS

Leeks are in the allium family, so they’re related to garlic, chives, shallots, and onions. They have a sweet, oniony flavor that adds depth to soups, stews, and pasta dishes. Grilled or roasted, they make a delicious side dish. They’re at their best in the fall and spring. Nutritionally, leeks are rich in flavonoids. Flavonoids are antioxidants and studies suggest that they provide anti-inflammatory, anti-diabetic, and anticancer properties.

Recipe: Chicken with Leeks, Mushrooms, and Parmesan Cheese

PARSNIPS

These root vegetables look like a white carrot and they’re not that commonly eaten in the US. However, they are sweet and delicious, especially roasted. They contain good amounts of potassium, vitamin C, vitamin K, folate and fiber, all at about 100 calories per full cup.

Below is a variation on potato pancakes that features parsnips for a bit of sweetness in this side dish. For more nutrition, I like to scrub my potatoes and parsnips rather than peel. The skin is where the vitamins are.

Roasted Parsnips with Rosemary Garlic Butter

Potato & Parsnip Latkes (Potato Pancakes)

Ingredients

2 large eggs, whisked

Kosher salt and freshly ground black pepper

1 1/4 lb. russet potatoes, scrubbed

3/4 lb. parsnips, scrubbed

1 large onion

1/2 c. matzo meal

12 Tbsp. avocado oil, for frying

Sour cream and applesauce, for topping

Directions

• 1. Preheat oven to 250°F. Place a wire rack on a rimmed baking sheet. Place eggs in a bowl. Season with salt and pepper.
  2. Grate potatoes, parsnips, and onion with a food processor or box grater. Add vegetables and matzo meal to eggs and toss to combine.
  3. Heat 3 tablespoons oil in a large skillet over medium heat. Drop 4 (1/4-cup) scoops of the potato mixture into skillet; flatten to create even pancakes. Cook, turning once, until browned, 8-to-12 minutes; transfer to prepared baking sheet and keep warm in oven. Repeat with remaining potato mixture, adding more oil to skillet as needed (when getting near the end of the potato mixture, strain and discard any liquid at bottom of the bowl).
  4. Serve with sour cream and applesauce.
     

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PEARS

Pears, like avocados, are one of the few fruits that don’t ripen on the tree; they’re harvested when mature but not quite ripe to eat. Pears left too long on the tree become mealy, so when shopping for them at the market, pick ones that are firm, and let them soften up at home. Pears are high in fiber, so they promote gut health. They are also rich in potassium and copper. Red skinned pears contain anthocyanins that may improve heart health and protect against cancer. Green-skinned pears feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you get older.

Pear, Spinach and Gorgonzola Salad

These flavors really play well together. You can use any greens, including arugula or red butter lettuce or a combination for a variety of colors and textures.

Serves 4

Ingredients

2/3 cup nuts (walnuts, pecans or almonds)

1 bunch watercress

1 bag of washed baby spinach

1 tablespoon cider vinegar

2 teaspoons whole-grain mustard

1/4 teaspoon sea salt, plus more to taste

Freshly ground black pepper

3 tablespoons extra-virgin olive oil

1 Belgian endive

2 ripe pears, such as Anjou, Bartlett, or Comice

3 ounces Gorgonzola or mild blue cheese (about 2/3 cup, loosely packed crumbles)

A drizzle of hot honey

Directions

1. Preheat oven to 350 degrees F. Spread the nuts on a sheet pan in a single layer. Bake, shaking the pan occasionally, until the nuts are toasted and fragrant, about 6-9 minutes. Let the nuts cool, and then coarsely chop.
2. Trim the stems of the watercress. Wash and dry the leaves.
3. Meanwhile, whisk the vinegar and mustard together in a large salad bowl. Season with the 1/4 teaspoon salt and some pepper. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth, slightly thick dressing.
4. Halve the endive lengthwise, cut out core, then thinly slice crosswise and add the watercress and spinach to the bowl. Quarter and core the unpeeled pears and thinly slice; add to the salad. Scatter the cheese and nuts over the salad, and season with salt and pepper, to taste. Toss the salad gently to evenly dress all the greens. Divide among 4 plates, drizzle with a little hot honey and serve immediately.
   

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PERSIMMONS

First grown in Greece and eventually China, persimmons come into season in fall through winter. There are two main types of persimmons, the round, tomato-shaped Fuyu and the more elongated Hachiya. The Fuyu can be eaten when firm and have a sweet, honey-like taste, while the Hachiya are not edible until they are soft to the touch, when they exchange their astringent flavor for a sweet one. Both varieties are high in vitamin A, fiber and some vitamin C. They’re great in baked goods, puddings and salads.

Arugula Salad with Persimmons and Feta Cheese

Serves 4

This salad is a wonderful combination of sweet and salty flavors.

Add shredded chicken breast to make it an entrée salad.

Ingredients
4 Fuyu persimmons, cut into 1” pieces
2 tsp. avocado or other neutral oil; plus an additional 1 Tbs.
1 Tbs. fresh lime juice
½ tsp. ground cardamom
½ cup thinly sliced red onion
1/3 cup crumbled feta cheese
¼ cup toasted pecans
¼ cup good quality aged balsamic vinegar
1-7 oz. bag of washed arugula

Instructions
1. Place the persimmons in a medium bowl with 2 tsp. oil, the lime juice and cardamom; toss well to coat.
2. In a large bowl, put in the persimmons, arugula, red onion, feta crumbles and pecans.
3. Drizzle in the Tbs. of oil and the balsamic vinegar; toss thoroughly and serve.

SWEET POTATO

People frequently use the terms ‘yams’ and ‘sweet potatoes’ interchangeably. Yams have brown, rough bark-like skins and dry, white flesh while sweet potatoes are an entirely different vegetable. Sweet potatoes are elongated and have relatively smooth skins. Native to Central and South America, they come in a variety of colors including the familiar maroon skin with orange flesh, maroon with creamy white flesh, and purple with purple flesh. There are various combinations in between. Sweet potatoes are highly nutritious, containing a large amount of vitamin A and beta carotene (depending on color), calcium, protein, and fiber. Sweet potatoes are available year-round (commercial growers can store them for months), but each year’s new crop is available in fall/winter. Sweet potatoes can be used as side dishes, and even for dessert. Many athletes roast them, slice them, and eat them as a snack after their run or workout. My recipe for Sweet Potato and Apple Casserole is a perfect Thanksgiving side dish, but between you and me, it’s practically a dessert!

Recipe: Sweet Potato and Apple Casserole