Regardless of the weather, autumn has arrived.  You can’t go into a supermarket this time of year without being overwhelmed by the bounty and beauty of fall produce.  Pumpkins, sweet potatoes, squash, cabbage, carrots, parsnips, turnips, beets, apples, pears, and cranberries.  These fruits and vegetables are not only beautiful and full of flavor, they are excellent sources of antioxidants, phytochemicals, and fiber that help lower your risk for chronic health problems.  Remember, the more colorful the produce, the better it is for you.

With this huge variety of produce available, consumers face two dangers:

buying too much and storing it safely.  Time damages both taste and nutritional content.  To maximize nutrition and minimize perishability, keep salad items in the crisper drawer of your refrigerator.  Refrigerate apples and pears if not used within a few days.  They’ll keep well in the refrigerator up to two weeks.  Store root vegetables like potatoes and turnips in a cool, dry place away from sunlight and buy only what you can use in a week or two as they toughen with age.

Some nutrients can be lost if produce is chopped and left to sit for a day or two, even more if it is left to soak in water.  Cut up fruits and vegetables close to the time you’ll be using them.

Cook vegetables until just tender.  Overcooking destroys nutrients as does cooking in a lot of water.  Healthful cooking methods that preserve nutrients include microwave or stove-top steaming in a little water and stir-frying or sautéing in a small amount of oil.

Pumpkin—The Quintessential Autumn Vegetable

With Halloween and fall festivals just a memory, you may be wondering if there is anything you can do with the pumpkins.  Here are some interesting facts about pumpkins:

·         99% of pumpkins grown commercially are used for jack-o’-lanterns and are too stringy to eat

·         Pumpkins average 8-14 inches in diameter, however the largest are well over 100 pounds

·         Pumpkins are in the same family as melons, squash and cucumbers

·         Pumpkins were originally used as utensils, storage containers, and even ornaments

Using canned pumpkin is much easier than cooking your own, but the

flavor of homegrown and home-cooked can’t be matched by the canned variety.  To make your own, choose a small pumpkin, peel and cut into 2-inch chunks, then steam or boil for 15-20 minutes.  Puree. 

To roast pumpkin seeds, wash thoroughly, spread on cookie sheet and bake in a very low oven (150-200) until crisp.

Recipes

Pumpkin Bars

Three-fourths cup sugar

1 cup canned pumpkin

One-half cup vegetable oil

1 cup all-purpose flour

2 eggs

1 tsp. Cinnamon

1 tsp. Baking powder

One-half tsp. Baking Soda

Mix all together.  Spread lightly in a greased 8x8 or 9x9 pan.  Bake at 350 for 30 minutes.  Cook and sprinkle with powdered sugar.  Cut into squares to serve.

Dutch Apple Delight

One-third cup butter or margarine, softened

One-half cup firmly packed brown sugar

1 egg, beaten

1 cup flour

1 tsp. Baking powder

1 tsp. Ground cinnamon, divided

One-fourth cup milk

1 cup shredded sharp cheddar cheese, divided

Three and one-half cups sliced, peeled apples

One-half cup sugar

One-fourth cup pecans

Beat butter and brown sugar in a large bowl with electric mixer on medium speed until light and fluffy.  Blend in egg.

Mix flour, baking powder, and one-half teaspoon of the cinnamon.  Add to brown sugar mixture alternately with milk, mixing well after each addition.  Stir in one-half cup of the cheese.  Pour into greased 10x6 inch baking dish.

Mix remaining one-half teaspoon cinnamon, apples and sugar.  Spoon over batter, sprinkle with nuts.

Bake at 375 for 35 minutes.   Top with remaining one-half cup cheese.  Cut into squares and serve warm.

Roasted Vegetable Wrap

1 envelope cheese garlic salad dressing mix

2 tbsp. red wine vinegar

2 tbsp. olive oil

6 cups assorted cut-up vegetables such as peppers, broccoli, carrots, mushrooms, yellow squash, onions and zucchini

6 flour tortillas (6-inch)

Mozzarella cheese slices

Mix salad dressing mix with vinegar and oil until well blended.  Pour over vegetables, toss lightly.  Spoon into 15x10x1-inch baking pan.

Bake at 425 for 20 minutes or until vegetables are tender, stirring occasionally.

Cover tortillas with vegetable mixture; sprinkle with cheese.  Place on cookie sheet and broil 2 minutes or until cheese is melted.  Wrap up and enjoy!