It is that time of year again when the leaves are turning orange, yellow, and red, the temperature is cooler, and the sun sets at 6:00 PM. It’s also the time of year Fall and Winter fruits and vegetables are in season. My favorites are Honey Crisp apples, beets, and Brussels sprouts. I want to share simple ways to prepare and enjoy these seasonal delights during the holidays and into the New Year.
ROASTING
Did you know roasting vegetables at high temperatures such as 450 degrees brings out their caramelized sweetness? Roasted vegetables are perfect for a side dish or added to soups. Try these Fall and Winter vegetables:
- Beets
- Brussels sprouts
Potatoes are an excellent source of vitamin C & potassium
- Carrots
- Onions and Leeks
- Rutabagas
- Turnips
- Parsnips
- Potatoes (sweet potatoes, red potatoes, Yukon, Russet, purple potatoes)
- Yams
- Winter Squash (pumpkin, butternut, acorn spaghetti, delicate)
How to roast vegetables
I like to evenly-chop a variety of vegetables, toss lightly with extra virgin olive oil, salt and pepper, and a mixture of dried and fresh herbs and spices such as oregano, cumin, thyme, and curry. Place veggies on a baking sheet lined with parchment paper in a single layer, no touching allowed. Roast in a preheated oven, 450 degrees for 35-40 minutes; checking every 15 minutes to ensure the vegetables are crisp and browned.
MASHED
Are you tired of mashed potatoes served at holiday meals? I know I am. Why don’t you try other root vegetables for a different flavor? Here are a few:
- Carrots
- Parsnips
- Rutabagas
- Sweet Potatoes
- Yams
How to mash vegetables
Place two pounds of chopped vegetables into a large pot and fill with cool water to cover, season with a teaspoon of salt (optional). Bring to a boil, lower heat and simmer for 25-30 minutes, until very tender. Drain and mash. Stir in ¼ cup extra virgin olive oil or 1 cup of low sodium broth, mixing until the liquid is absorbed, add seasonings to taste.
What’s your favorite Fall and Winter vegetable? Let me know in the comment section.
Nutritionally Yours,
Jerlyn
