Eating what’s in season is one of our favorite ways to enjoy the unique produce that Mother Nature offers throughout the year. And from fall’s abundance of fresh and crispy apples to everything pumpkin, there’s so much to choose from right now! Hopefully this fall produce roundup will give you some inspiration the next time you’re at the local farmers’ market—and help you make your selection with nutrition benefits in mind. We’re also offering some tips on how each of these picks are best prepared and enjoyed. Whether your fall favorites are savory, spicy, or sweet, we say ‘bon appetite!’
Eggplant
Why it’s good for you: Eggplant’s shiny purple color makes it easy to take the nutritional advice to “eat the rainbow.” Eggplants pack a host of dietary fiber that’s easy for your digestive system to work with. They’re also rich in vitamins and minerals, like Vitamin C, K, B6, folic acid, and potassium. They’re relatively low on the calorie chart, and they have a low glycemic index. And for vegetarians and vegans who are always looking for ways to get more iron in their diets, eggplants provide a good amount of iron to support healthy red blood cells.
How you can enjoy it: Eggplant is fantastic in coconut-milk-based curries and soups. They’re also easy to drizzle in olive oil and throw on the grill, then top with some goat cheese and herbs.
Zucchini
Why it’s good for you: Like most veggies in the squash family, zucchini offers good amounts of potassium and magnesium, both of which help to lower blood pressure. Zucchini is also a great source of Vitamin C, which not only boosts your immune system, but also helps fight inflammation and promotes strong teeth and bones. Zucchini is low in calories and has a nutritional profile that is associated with weight loss—no wonder everyone is using to make chocolate zucchini bread!
How you can enjoy it: Try spiralizing your zucchini to make “zoodles” in cold pasta-like salads, or lightly grill the “zoodles” to make a healthier and gluten-free alternative to traditional warm spaghetti dishes.
Cauliflower
Why it’s good for you: We love that cauliflower has recently gained lots of popularity as a rice and grain replacement! It’s very high in fiber and a host of B vitamins, which make it a nutrient dense alternative for those looking to cut cards or gluten. A serving of cauliflower also packs almost all of your day’s Vitamin C needs, which can assist with collagen production for healthier skin and connective tissue. To top it off, cauliflower contains glucosinolates, which have been linked to reducing certain cancers.
How you can enjoy it: Although everyone has been using cauliflower rice to sub out grains, you may not have seen its creative repurposing: swap out meat with cauliflower! You can create cauliflower steaks on the grill or in the oven, and serve with all the usual burger fixins!
Shishito peppers
Why it’s good for you: Don’t be fooled by the fact that these little green gems are part of the pepper family—they’re not spicy! Instead, shishito peppers are typically sweet and mild (though you can get a surprisingly spicy wildcard in the mix). They’re low in calories and rich in Vitamin K, which has been found to regulate normal blood clotting, and help transport calcium throughout the body to build strong bones.
How you can enjoy it: They’re originally Japanese, so we love serving shishito peppers with some Japanese influence in the dish. Sautée with sesame oil and complete with togarashi spice blend.
Follow @bayclubs on Instagram, where we are sharing all of our seasonal favorites this fall!