Perfect Foods for Fall

As plumeria trees drop their leaves and the weather slightly cools, many of us are naturally attracted to foods that are hearty, warm, and roasted. This is our body’s natural craving during the cooler season. Even though we wear shorts and t-shirts in Hawaii during the middle of November, the hearty and nourishing vegetables of fall are more appealing than at other times of the year. This is because during the cooler season, our bodies are naturally drawn to foods that strengthen our immune systems when it is needed most.

Seasonal vegetables that are more abundant during the fall include winter squash, sweet potatoes and other root vegetables, kale, and cabbage family veggies (broccoli, cauliflower, cabbage); as well as local avocados, beets, and green beans. Fresh fruits available in the cooler months are also health-promoting, such as pomegranates, concord grapes, pears, cranberries, apples and local tangerines. These foods are very nutritious, and are packed with antioxidants, fiber, essential vitamins, minerals and cancer-fighting plant nutrients.

Unfortunately, many people start off the fall season with an abundance of sugary Halloween goodies. These junk foods are full of saturated and trans fats and refined sugars which lead to weight gain and do not nourish the body. Even if Halloween goodies got you off on the wrong track, it’s not too late to start making the most of the abundance of seasonal vegetables (and throw out the leftover candy!). Don’t know how to start incorporating fall foods into your meals? Consider these simple and delicious recipes.

If you have questions about ingredients or how to prepare certain vegetables, ask one our friendly and knowledgeable Down to Earth staff members. See our website (downtoearth.org) for more recipe ideas and stop into your local DTE store for all the ingredients you need to make the most of the fall harvest.

Basic Okinawa Sweet Potatoes

Adapted from Jolinda Hackett’s recipe at About.com

Ingredients:

• 3-4 purple Okinawa sweet potatoes
• About 1/3 cup coconut milk
• 4 cloves minced garlic
• 1/3 tsp. sea salt, to taste
• Dash pepper to taste

Preparation:

1. Peel the potatoes and boil in water for about 45 minutes, until soft. Okinawa sweet potatoes take longer than regular potatoes to cook, so make sure they are quite soft.
2. Drain the water and mash with coconut milk. Add more coconut milk until desired consistency is reached. Add garlic and sea salt and pepper.

Butternut Squash and Acorn Squash Soup

Adapted from Allrecipes.com.

This recipe incorporates 2 types of winter squash into a hearty, simple soup.

Ingredients:

• 1 butternut squash, halved and seeded
• 1 acorn squash, halved and seeded
• 3 Tbsp. butter
• 1/4 cup chopped sweet onion
• 1 quart vegetable broth
• 1/3 cup packed brown sugar (omit or use less if you prefer a not-so-sweet soup)
• 1 (8 ounce) package cream cheese, softened
• 1/2 tsp. ground black pepper
• ground cinnamon to taste (optional)
• fresh parsley, for garnish

Preparation:

1. Preheat oven to 350 degrees F. Place the squash halves cut side down in a baking dish. Bake 45 minutes, or until tender. Remove from heat, and cool slightly. Scoop the pulp from the skins. Discard skins.
2. Melt the butter in a skillet over medium heat, and saute the onion until tender.
3. In a blender or food processor, blend the squash pulp, onion, broth, brown sugar, cream cheese, pepper, and cinnamon until smooth. This may be done in several batches.
4. Transfer the soup to a pot over medium heat, and cook, stirring occasionally, until heated through. Garnish with parsley, and serve warm.

Local Avocado Holiday Cake

Adapted from Gulfshore Delights from About.com

Avocados are the healthy fat used in this tasty fruitcake for the holidays or any day.

Ingredients:

• Ener-G Egg Replacer for 1 egg
• 1/2 cup mashed avocado
• 1/2 cup buttermilk or sour milk
• 1 cup chopped pecans
• 1 cup chopped candied papayas
• 1 cup chopped candied pineapple, optional
• 2 cups sifted all-purpose flour
• 3/4 cup sugar
• 1/2 tsp. baking soda
• 1/2 tsp. baking powder
• 1/4 tsp. salt

Preparation:

1. Preheat oven to 350 degrees F.
2. Mix egg replacer, avocado, buttermilk, pecans, papayas, and pineapple.
3. Sift together remaining ingredients into a large bowl. Pour avocado mixture into flour mixture. Mix only until flour is moistened. Do not overblend.
4. Pour into a well-greased 9 x 13-inch pan or 3 small 4 x 7-inch loaf pans. Fill slightly more than 1/2 full. Bake 1 hour, or 45 minutes if using small pans. Cool on rack.

Yield: 24 servings

Autumn Apple Salad

Ingredients:

• Baby salad greens
• 2 green apples, chopped
• ½ cup cheddar cheese, cubed
• 4 Tbsp. olive oil
• 4 Tbsp. balsamic vinegar
• 1 tsp. salt
• Black pepper to taste

Preparation:

1. Place baby greens in a large bowl, add green apples and cheddar cheese.
2. Combine olive oil, vinegar, salt and pepper together in a small bowl or jar and mix well.
3. Pour mixture over salad and toss gently.