Autumn Fills Your Table With Abundant Organic Produce
By Anne Fisher
As autumn approaches, we start to feel that slight chill in the air. We begin thinking of all the fun times this season brings. It’s finally the start of football and tailgating season (my favorite!). The Holidays are right around the corner. There will be many gatherings this time of year, and ample opportunity to spend quality time with friends and loved ones. With all of the festivities, it’s all-too-easy to go off the diet-rails. We need some tools in our tool kits to approach this season without upsetting our healthy eating habits.
In the cooler seasons, we seem to be naturally drawn to heavier dishes. Conveniently, this is the time that heavier varieties of fruit and vegetables come into season. Root vegetables such as potatoes, carrots, sweet potatoes, beets, sunchokes, parsnips, and celeriac are at their peak in the Fall. Gorgeous apples and pears are becoming ripe as well. We want to enjoy all of these delicious fruits and vegetables in ways that are healthy and hearty. Follow these tips for buying the best quality produce and discover healthy, satisfying, and flavor-packed ways to enjoy them.
It’s important to remember that root vegetables grow in or just above the ground. Because of this, many farmers use chemicals and pesticides to ensure a good harvest. These pesticides are absorbed by the root vegetable directly through their skins. Sure, you can wash and peel your root veggies, but that doesn’t remove all of the chemicals that have become a part of the plant. According to Organic-Center.org, pesticides don’t always stop at the peel. While the peel can act as a barrier to slow absorption, some pesticides can penetrate deep into the fruit or vegetable. In fact, one USDA study showed that, even after being washed and peeled, 81% of potatoes still contained pesticides. Carrots are known for their ability to absorb pesticide residues from soils. Studies have found concentrations of pesticides in carrots may be as high as 80% of the concentration in the soil. Up to 50% of that concentration was contained in the pulp, not just the peel! To avoid these toxins, it’s vitally important to consider buying the organic versions.
Consumer demand for organic produce is increasing. More and more grocers, from specialty grocers up to large chains, are carrying organic produce. Locally we now have Earth Fare, Lucky’s Market and Freshfield Farms, as well as some organic options at Publix. Don’t forget to visit local farmers markets. Getting to know your purveyor is a great advantage! Learn exactly where your food is coming from.
Here are some easy and flavor-packed ways to enjoy Autumn’s abundance. For some quick tailgating treats, slice sweet potatoes into rounds, toss them with extra virgin olive oil, sea salt and your favorite pepper (black, cayenne, etc.). Roast them at 400 degrees until they’re crispy. Want to add a little more? Sprinkle them with grated parmesan cheese and broil for a few seconds until the cheese melts. Store them in an air tight container for a convenient tailgating snack. Enjoy them with a dip of organic Greek yogurt with a little cumin and garlic stirred in. Impressive! You could also do this with small organic white or red potatoes, or with any firm root veggie.
To warm your family and friends after a chilly autumn day, enjoy delicious carrot & parsnip soup like the one below. Serve it with a delicious and nutritious beet salad. Just roast or purchase pre-roasted beets (such as Love Beets brand organic, precooked baby beets, available at Lucky’s Market). Slice them and layer them over a bed of kale, arugula, or your favorite greens. Sprinkle with some toasted walnuts and some organic goat cheese crumbles for an earthy autumn touch. All you need to dress this with is a drizzle of walnut oil or olive oil and a pinch of sea salt. After dinner, sip a warm spiced cran-apple “cocktail” like the one below while enjoying good company and a cozy fire.
Root veggies make delicious side dishes for enjoying with your organic free range, grass fed meats or wild caught seafood. (Earth Fare is a fantastic and reasonably priced source for these meats!) One of our family favorites has always been our “Winter Warmer”. Simply cut up winter vegetables (sweet potatoes, parsnips, golden beets, sunchokes, or even celeriac) into one-inch pieces. Toss and coat well with extra virgin olive oil, sea salt, and sprinkle over some finely chopped fresh rosemary and thyme. Roast in an even layer till fork-tender, about thirty minutes at 300 degrees. Timing may vary, so just keep an eye on them. This side-dish is so very impressive (despite being embarrassingly simple!).
Enjoy this beautiful time of year. Being outdoors is so much fun. Enjoying delicious and healthy food with family and friends is always rewarding. Just remember to protect yourself from toxins and maintain your good eating habits! Always look for high quality organic ingredients offering maximum nutrition and flavor.
Creamy Carrot & Parsnip Soup:
Peel and coarsely chop the following:
1 lb. organic carrots
1 lb. organic parsnips
2 or 3 ribs of organic celery
1 small organic sweet onion
1 small chunk of fresh ginger (the size of your thumb).
(This is much easier than it looks. It practically cooks itself!) In a large Dutch oven, sauté the above in extra virgin olive oil for about 5 minutes. Add 6 cups of homemade chicken bone broth or very good quality organic store-bought (i.e. Pacific Foods or Trader Joes). Bring to a boil for about 5 minutes, then reduce to a low simmer. Cover the pot and simmer for 30 minutes. Remove from the heat and puree the soup with an immersion blender (or transfer in small batches to a blender and puree). Put the pot back over low heat and gently add about a half cup of good quality organic half and half or heavy cream, such as Organic Valley. Season with salt to taste and add hot sauce (my favorite) or white pepper. Finish it off with a few scrapes of freshly grated nutmeg. To serve, place the soup in warm bowls, drizzle with olive oil and top with a tiny dollop of organic Greek yogurt.
Cozy Cran-Apple Mocktial to Cocktail:
Every gathering needs a signature drink to help make the experience more memorable. Heat 1 cup of excellent quality organic apple cider (i.e. Lucky’s or Trader Joe’s) in a sauce pan with a cinnamon stick and 2 cloves. Once it’s warm and steamy, add 2 ounces of the cider mixture to a mug, and add 2 ounces room temperature cranberry sparkling water. Adding the sparkling water cuts down the overall sugar. Float a very thin apple slice, pear slice or orange slice on top (toast them lightly in the oven for a few minutes for that added “Wow” factor!). You can easily make this mocktail into a cocktail by adding a shot of spiced rum, apple brandy or your favorite spirits. Enjoy this with someone you love by a roaring fire or fill a thermos for that tailgate party! Makes 4 servings.
