Kids are back in school, the leaves are beginning to turn, and there is a chill in the air – all this can only mean one thing. Fall is officially here! There are so many ways to take advantage of the harvest while enjoying seasonal flavors that warm up the kitchen and spice up our menus. Head to the farmer’s market and pick up these fruits and veggies that are feel-good and good for you.
Pumpkin: This squash is so much more than a porch decoration or the flavor of your favorite coffee drink. Pumpkins contain vitamin A and beta carotene – an antioxidant that improves eye health, reduces the risk of heart disease and protects against certain cancers as well as fiber for a healthy digestive system. Make your favorite dishes more festive and more nutritious by adding a cup of pumpkin puree to the mix – hummus, pancakes, and even mac & cheese!
(P.S. Don’t throw out those pumpkin seeds! Wash, dry and toss in butter or oil and your favorite spices. Roast at 325° for 30 minutes or until golden brown – then eat and enjoy!)
Beets: Yellow, white, and more commonly, ruby red beets have gained popularity in recent years. They are sources of folate, potassium and fiber. Try grilling or roasting beet roots to bring out their natural sweetness. You can even blend beets into baked goods to add nutrients and moisture (and a pop of pink!). Try eating the beet greens just as you would kale or spinach – raw in a salad or sautéed with garlic.
Cranberries: These powerful little fruits contain antioxidant properties due to their vitamin C content and their phytonutrients – compounds found in fruits and vegetables that may play a large role in human health. Add cranberries to oatmeal, salads, and of course, dressing on turkey. Note that store-bought dried cranberries contain added sugar. Try finding a reduced sugar version that will still taste great!
Here at Butler’s Pantry we are also inspired by seasonal produce and festive fall flavors. A served dinner curated by our chefs could feature a course of roasted roots and hearty greens – kale, radicchio, heirloom carrots, beets, onions, turnips, and potatoes drizzled with shallot vinaigrette and another course of braised cranberry short rib with potato puree, butternut squash, Brussels sprouts, carrots and a cranberry demi. Even our drop-off service, Butler’s Boardroom, offers a warm breakfast of a build-your-own oatmeal station with great fall ingredients like chopped nuts, brown sugar, and raisins or a breakfast pastry like our spiced apple with pecan streusel. See what other seasonal offerings Butler’s Pantry can provide you this fall online on our menu page or check out our drop-off service, Butler’s Boardroom.
Written by our in-house registered & licensed dietitian, Claire Domian
Claire Domian is a Registered and Licensed Dietitian in the state of Missouri. She is a St. Louis native that received her B.S. in Dietetics from Fontbonne University. Claire’s interests are in culinary nutrition, cultural foods, and food writing. Her philosophy is that food does more than nourish and feed us, but that it brings people together to create shared experiences.