Eating Seasonally: A Guide to Fall Produce

Eating seasonally is better for your wallet, for your local farmer, and for you. Seasonal food is local food, which means that it's not being shipped thousands of miles and so it's not loaded with preservatives and it tastes better. Ever had strawberries in the middle of winter? First of all, they cost more because they come from half-way around the world, and second, they have no flavor. Now compare that strawberry to one picked in the middle of the summer, and you know what seasonal produce really means. Here's how you can eat seasonally:

1. Start with a seasonality table or map and see what's in season, specifically in your area.

2. Try shopping at a local farmer's market. The food comes straight from the farm, and your money goes straight to the farmer.

3. Eat what feels right. Believe it or not, our bodies are attuned to the environment and we naturally crave seasonal foods. As the weather cools, notice yourself crave root vegetables, soups, and spices like ginger, cardamon, ginger, and cinnamon.

Acorn and butternut squash, apples, belgian endive, cauliflower, figs, garlic, ginger, grapes, mushrooms, pears, pomegranates, pumpkin, sweet potatoes and swiss chard are some of the notorious (and some of my favorite) Fall fruits, vegetables and spices.

If you want to take it a step further and be a true seasonal locavore: look for apples, celery, lettuce, potatoes, grapes, pumpkins, radishes, spinach, turnips, and winter squash, which are in season right now in NY. You can be sure to find these fruits and vegetables at the Union Square and Lincoln Square Farmer's Markets now through the end of October. Here's a closer look at the health benefits of just some of Fall's produce...

Apples
For sure you've heard that "an apple a day keeps the doctor away" and it's true. Apples have been found to provide an array of health benefits: from bone protection to lung, breast, and colon cancer prevention.
- See for yourself with this recipe for endive salad with potato-and-apple pancakes.

Celery
Celery is an excellent source of Vitamin C and fiber. It is also a good source of vitaminB2 and calcium. Studies have shown celery to be effective in cancer prevention and capable of enhacing the activity of white blood cells. Celery has also been shown to lower blood pressure, tone the vascular system and may be effective in reducing migraines.
- For cooking, use the outer stalks as they retain nutrients in the cooking process. The inner stalks are more tender and better for eating raw. Try using the leafy tops in salads!

Sweet potatoes
Anti-oxidant rich, Anti-Inflammatory, and they taste good. Sweet potatoes are high in vitamins A, B6, and C, as well as dietary fiber, potassium, and iron.
- For something sweet and savory and made from scratch, check out this recipe for sweet potato gnocchi with chesnuts, salsify and ham.

Pumpkins
Ever wonder what makes pumpkins so orange? It's beta-carotene, that all important anti-oxidant that has been shown to reduce your risk of cancer. Pumpkins have common nutrients like iron, zinc, and fiber.
- Try adding pumpkin to split pea soup for an Autumn twist.

Parsnips
Parsnips are a natural weight-loss food because they have lots of soluble fiber. That's the type that helps lower cholesterol and balance blood sugar. (If you eat parsnips with a meal, you may feel more satiated, for longer than if you hadn't.) They're also a great source of folic acid, the B vitamin that women need before and during pregnancy to help reduce the risk of certain disabling birth defects.

Turnips
Turnips are a "starch" vegetable, but provide only one third the amount of calories as
an equal amount of potatoes. Turnips provide an excellent source of vitamin C, fiber,
folic acid, manganese, pantothenic acid, and copper. Turnip greens are more nutrient dense than the root. Turnip greens have been found to provide relief from rheumatoid arthritis, to promote colon health, and to slow the loss of mental function that occurs normally with age.
- Try sauteeing the greens like you would spinach!