What Fruits and Veggies Are in Season for Fall?
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The temperatures are starting to cool down, and the leaves are turning from green to shades of red, yellow and orange. The change in colors is a reminder to keep a variety of colors in your daily diet. Fruits and vegetables provide essential vitamins and minerals, fiber and other substances important for good health. Most fruits and vegetables are naturally low in fat and calories. Additionally, they are high in fiber, which is filling. Antioxidants are found in a range of foods, but particularly brightly colored fruits and vegetables.
Here’s what’s in season this fall in Washington state, plus a healthy recipe featuring a tasty, seasonal vegetable:
Fruits
- Apples
- Asian pears
- Cantaloupe
- Grapes
- Pluots
- Quince
- Watermelon
Vegetables
- Brussels sprouts
- Celery
- Leeks
- Parsnips
- Squash (pumpkin, winter squash, zucchini)
- Sunchokes (Jerusalem artichoke)
- Sweet potatoes
Recipe: Sweet Potato and Black Bean Burritos
Serves 8
- 5 cups sweet potatoes (peeled and cubed)
- ½ teaspoon salt
- 2 teaspoons vegetable oil
- 3 ½ cups onions (diced)
- 4 garlic cloves (minced)
- 1 tablespoon green chile (minced)
- 2–4 teaspoons ground cumin
- 2–4 teaspoons ground coriander
- 4 ½ cups cooked black beans (three 15-oz cans, drained)
- 2/3 cup cilantro leaves
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 8 eight-inch flour tortillas
- Fresh salsa
Preheat oven to 350°F.
Place sweet potatoes in a medium saucepan with salt and cover with water. Cover saucepan and bring to a boil, then simmer until tender, about 10 minutes. Drain and set aside.
While sweet potatoes cook, warm oil in a medium skillet and add onions, garlic and chile. Cover and cook on medium-low heat, stirring occasionally, until onions are tender, about 7 minutes. Add cumin and coriander and cook for 2 to 3 minutes longer, stirring frequently. Remove from heat and set aside.
Combine black beans, cilantro, lemon juice, salt and sweet potatoes, then transfer to a large mixing bowl and mix in onions and spices.
Lightly oil a large baking dish and spoon about 2/3 cup of the mixture in the center of a tortilla. Roll up and place seam-side down in the dish. Cover tightly with foil and bake for about 30 minutes. Serve topped with salsa.
Sources
Seasonal produce source: Washington State Department of Agriculture
Recipe source: Whole Life Nutrition Cookbook
