In Season Early Fall Produce

Are you excited for fresh fall seasonal fruits and veggies?

If you are like me, the garden that you have tended to so carefully for months has suddenly turned brown and sad. I had a white fly infestation this year which made both the greenhouse and tomato patch intolerable to enjoy (they were like little nasty snowflakes swirling around my plants). I removed most of my tomatoes, peppers and cucumbers from both and am left with a few herbs and flowers. So, I am turning my attention to getting the soil ready for winter and shopping at the farmers market.

On a positive note, we had a record breaking tomato crop this year. I have mentioned in previous posts that I grow tomatoes to make sauce with my Mom. We pick the tomatoes as they ripen, cut out the core, wiz them up in a high powered blender and freeze the “juice.” Last year we made 267 cups of juice which turned into about 41 quarts of our spaghetti sauce. This year we have 287 cups of juice yet to be canned, plus 13 quarts we already canned. Not too shabby!

I wanted to highlight some of my favorite early fall produce and give you a few reasons to add them to your diet over the next month or two.

Tomatoes

Let’s start with late fall tomatoes. If you haven’t lost your crop to pests, they will continue to grow until the first frost. You can pick the green tomatoes and let them ripen in your house on a window sill or on your table. Tomatoes are a great source of fiber, vitamin C, potassium, vitamin K and folate. Tomatoes are linked to improved skin heath and also a lower risk of heart disease and cancer. They contain Lycopene, which is an antioxidant! Go tomatoes!

Fresh Tomato Soup with Grilled Corn Relish

Garlic

Garlic is closely related to onions, shallots and leeks. The bulbs contains manganese, vitamin B6, vitamin C, selenium and fiber. Garlic has been known to boost your immune system, which is why it is often sold as a daily supplement (but eating it is so much more fun). Also, garlic consumption can reduce blood pressure and improve cholesterol levels! Adding garlic to savory dishes helps flavor pastas, soups and even salad dressings!

Baby Arugula Salad with Toasted Pepitas and Shaved Parmesan

Fresh Herbs

I am still growing basil, thyme, oregano, mint and rosemary in my greenhouse. One of my favorite evening rituals is watering all my plants, then running my hands along my herbs to make the greenhouse full of their fragrance. Some facts about herbs. Basil can reduce depression, reduce blood pressure and repel mosquitos and ticks. Thyme can help boost your immunity and mood! Oregano is a great source of fiber, vitamin K, manganese, iron, vitamin E and calcium. Mint had been used as an aid for indigestion and to improve cold symptoms. I use rosemary in my bath water for stress reduction. Who knew that when you are adding flavors to your food, you are also adding so many health benefits!!!

Onions

Onions contain vitamin C, Folate, vitamin B6 and potassium. They can help with bone health and also lower blood sugars. I use onions in almost all of my savory dishes and my husband loves raw onions in his salads. For some people, onions can cause digestive problems, such as heartburn and gas. Also, they should not be given to dogs.

Raspberries

Raspberries are a great source of fiber and vitamin C! They are also an excellent antioxidant that can reduce your risk of heart disease, obesity and cancer. Since they are low in calories and plump with water, eating raspberries can help you feel full. Plus the high fiber content can reduce hunger.

Fresh Summer Salad with Raspberry Lambic Dressing

Broccoli

Broccoli is high in vitamin C, vitamin K, iron, potassium and protein! Studies have shown that broccoli can help combat the growth of cancer because it is loaded with a compound called isothiocyanates. It can also lower cholesterol levels and decrease the risk of age-related eye disorders. Like most veggies, it is high in fiber which helps you stay fuller for longer and is also very low in calories! One cup of broccoli has 31 calories, 2.4 grams of fiber and 2.5 grams of protein.

Potato and Broccoli Salad with Dill Pickles

Apples

Apples are a good source of vitamin C and potassium. Because apples are high in fiber and low in calories, they are a weight loss friendly food. My Dad eats (and I am not joking) between 5-10 apples a day, which might be why the man is so skinny! He has turned his backyard into an apple orchard and I picked 80 pound of apple at his place earlier this week. Apples can help lead to a reduction in plaque buildup in the heart and even lower your risk of developing type 2 diabetes.