FALL PRODUCE: A COLORFUL HARVEST IN YOUR KITCHEN
As the leaves change and the air turns crisp, fall ushers in a delightful array of seasonal produce that looks beautiful and tastes incredible.
Thanks to the LSU AgCenter for informing us about what’s in season. You can find a full list of in-season produce here.
Why Seasonal Produce?
Eating in season means enjoying fresher, tastier, and often cheaper ingredients. When you notice a sale on certain fruits and vegetables at your local grocery store, it’s a great indication that they’re currently in season.
A Rainbow of Fall Produce
Let’s break down some of the colorful produce you can expect this fall:
Gourds and Squash: Pumpkins, acorn squash, and butternut squash are staples of the season. Their vibrant colors and rich flavors make them perfect for soups, roasts, and desserts.
Root Vegetables: Sweet potatoes and white potatoes are at their best this time of year. They’re versatile and can be prepared in countless delicious ways.
Fruits: Apples are a quintessential fall fruit, often associated with cider and pies. Look for a variety of colors and flavors at your local market.
Bell Peppers: Available in green, yellow, and orange, these peppers are not only colorful but also delicious. Fun fact: all bell peppers start green and ripen into yellow, orange, or red, with red being the sweetest!
Leafy Greens: Broccoli, spinach, collard greens, and cabbage (both red and green) are in season, providing essential nutrients and great flavors. Cabbage, in particular, can be enjoyed well into winter (and is my favorite!)
Fall Harvest Salad
One of my favorites is a vibrant harvest salad incorporating many of these seasonal ingredients. Here’s a sneak peek of what’s inside:
Greens: A mix of arugula and spinach serves as a fresh base.
Crunchy Additions: Pumpkin seeds and honey crisp apple add a delightful crunch and boost of fiber.
Tart Flavor: Feta cheese brings a tangy kick, while cranberries introduce a sweet and tart element that screams fall.
Apple Cider Dressing: Nothing says autumn like the flavor of apple cider. This dressing ties the whole dish together beautifully.
Savory Touch: Prosciutto and crumbled bacon add a touch of savory goodness, making the salad both hearty and satisfying.
Fall Harvest Salad with Apple Cider Dressing
Ingredients for the salad
2 cups arugula
2 cups fresh spinach
1 Honeycrisp apple, cored and thinly sliced
1/2 cup pumpkin seeds
1/2 cup dried cranberries
8 oz feta cheese
4 oz prosciutto, torn into pieces
1/4 cup bacon crumbles (optional)
Ingredients for the dressing
1/4 cup apple cider vinegar
2 tablespoons honey
1 tablespoon Dijon mustard
1/3 cup olive oil (I use this one, you can find it in Shreveport)
Salt and pepper, to taste
Instructions
Combine the apple cider vinegar, honey, Dijon mustard, and olive oil in a mason jar. Season with salt and pepper to taste. Screw the mason jar top on securely and shake until well combined.
In a large salad bowl, combine the arugula and spinach. Add the sliced Honeycrisp apple, pumpkin seeds, dried cranberries, and feta cheese. Gently toss in the torn prosciutto and bacon crumbles.
Drizzle the apple cider dressing over the salad just before serving. Toss gently to coat all the ingredients evenly.
Tips:
For added crunch, you can toast the pumpkin seeds in a dry skillet over medium heat for a few minutes.
Enjoy this vibrant and flavorful salad as a perfect side dish or a light main course!
Join the Conversation
As we enter this harvest season, I encourage you to explore your local markets and experiment with these seasonal delights. If you have questions or topics you’d like me to cover in Courtney's Kitchen, feel free to email me at pressreleases@ktbs.com.
Courtney is a dietitian and nutritionist in Shreveport/Bossier. With her private practice, Courtney Butts Nutrition LLC, she helps individuals through one-on-one nutrition counseling with her insurance-accepted and self-pay services. She enjoys helping individuals with medical nutrition therapy that helps improve lab values and chronic disease outcomes, as well as decreasing medications through implementing changes to diet. To learn more about how you can work with Courtney, please visit this link.
