The flavors of fall are sweet, spicy and comforting. Think apples, figs, squash and pumpkins. The greens are heartier, with stronger flavors than those greens you’d find in summer. Think kale and mustard greens. Many root vegetables are ready to be harvested after growing all summer. Think potatoes, carrots, onions beets and radishes!

Eating what’s in season can have a big impact on your wallet. Grocery stores will usually offer seasonal produce at much lower prices, so it’s a great time to feature these items in your dishes! Look for deals at your local farmers market or grocery store.

The cooler temperatures bring a whole bunch of seasonal goodies to cook with.

Apples

Beets

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Fennel

Figs

Greens

Leeks

Mushrooms

Onions

Pears

Pomegranates

Potatoes

Radishes

Sweet potatoes

Squash

To check out what’s in season during all the seasons, click here.

As the temperature starts to go down, savory stews start to become common in many kitchens. Try this recipe that highlights the flavors of fall the next time you’re craving something warm and nourishing.

One of the best things about stews is that you can substitute ingredients for what you have on hand and make it your own. For this recipe, once the vegetables are roasted the whole dish only takes a few minutes to put together!

 

Roasted Root Vegetable Stew

Serves 6-8

Ingredients:

  • 3 to 4 pounds of root vegetables such as parsnips, carrots, potatoes, golden beets, turnips, and celery root, peeled and cut into chunks
  • 1 head of garlic, the cloves separated and peeled
  • 6 tablespoons extra virgin olive oil, divided 3 Tbsp and 3 Tbsp
  • 1 teaspoon Kosher salt
  • 1/2 cup chopped onion
  • 1 heaping tablespoon tomato paste
  • 1 28-ounce can of whole peeled tomatoes
  • 2 cups (packed) of chopped leafy greens such as kale or chard
  • 1 teaspoon Italian seasoning or dried oregano
  • Black pepper to taste
  • Hot sauce (optional, to taste)

Directions:

  1. Roast the root vegetables:Preheat oven to 450°F. Into a large roasting pan, mix together the vegetables, garlic, 3 Tbsp olive oil. Sprinkle with salt.  Roast for 45 minutes, turning the vegetables over in the pan halfway through cooking.
  2. Make the tomato base:While the root vegetables are roasting, in a 4 to 5-quart pot, heat 3 Tbsp of olive oil over medium high heat. When the oil is hot, add the onions and sauté until the edges of the onions just begin to brown. Stir in the tomato paste and cook a minute longer.
  3. Cut or mash the canned tomatoes into large pieces as you add them to the pot. Add the remaining liquid from the can into the pot. Stir well. Add the Italian seasoning. Bring to a simmer, then lower the heat to the lowest possible setting. Cover the pot and let cook gently while the root vegetables are roasting.
  4. Combine and simmer the roasted root vegetables, tomatoes, and greens:When the root vegetables are ready (they should be browned on the edges and easily pierced with a fork), remove from the oven. Add chopped leafy greens to the pot of tomatoes. Simmer until the greens are wilted, about 5 minutes. Stir in the root vegetables. Season with salt and pepper to taste. Season with hot sauce to taste if using.

 

Blog post by: Victoria Rich, Fontbonne Dietetic Intern

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