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Fresh Fall Recipes

Katharine Rosenthal & Vanika Jethwa


Keene State Dietetic Interns
Local Food System Recap
We need to spread the word about local food!

There are A LOT of things we can buy locally in New England

Utilize fall farmers markets and CSA to make the most of local produce year round

There are plenty of benefits of buying local, it keeps the money in our local
economy, builds community, preserves land and finally it tastes better!
Objectives
You will have a handful of recipes for sharing with others to get them excited
about local foods

You will learn how to adapt recipes to incorporate seasonal produce


Tonights Menu
Sweet Potatoes & Brussel Sprouts

Pesto & Bread

Roasted Eggplant & Arugula Salad

amyshealthybaking.com
Harvest Apple Feta Salad

Potato Leek Soup

Squash Pancakes

Apple Crisp
Lemon Parsley Pesto
Parsley: Good source of vitamin K
and C

http://strongertogether.coop/
Garlic: Garlic is known to boost the
function of the immune system

One large 12-week study found that


a daily garlic supplement reduced
the number of colds by 63%
compared with placebo
Roasted Eggplant & Arugula Salad
Eggplant: High fiber, vitamin A, and
low sodium

Arugula: High fiber, high calcium,

beta.theglobeandmail.com
vitamin A & C, and iron
Harvest Apple Feta Salad
Spinach: Spinach is believed to be of Persian origin. By
the 12th century, it spread across Europe and became a
desirable leafy green known for good health; a reputation
that stands firm to this day. This healthy green is full of
vitamins, antioxidants and minerals.

Cinnamon: Contains antioxidant properties that help


prevent cell damage

gatherforbread.com
Potato Leek Soup
Leeks: High in fiber and good source of folate
and vitamin C

Potatoes: Rich in dietary fiber and starch,


folate, potassium, & vitamin C

Skin = high in fiber

simplyrecipes.com
Sweet Potatoes & Brussel Sprouts
Sweet Potato: High in vitamin A, vitamin C,
potassium, and folate

Boiling in skin saves vitamins


http://farm3.staticflickr.com/

Brussel Sprouts: High in fiber, good source of


vitamin A and C

Brussels sprouts are thought to have


originated in Rome, but they really hit their
stride in Belgium where they became popular
as a vegetable crop in the 16th century.
Squash Pancakes
Butternut Squash:
Loaded with vitamin A - from beta carotene

Brighter in yellow = higher in vitamin A

Great source of potassium and vitamin C

How can we use it? Roast it for soups, or mash it.Use as an alternative to potato
occasionally i.e. make butternut squash wedges instead of potato wedges.

How can we store it? Store in a cool dark place. Plastic bags, refrigeration and room
temperature will reduce their shelf life

How do we know it's ready to eat? A ripe butternut squash will feel firm, if you can
push a fingernail into the rind of a squash it is immature and will be lacking in flavor and
sweetness.
Apple Crisp
Apple: High fiber and vitamin C

Most nutritious way to eat: uncooked and with


peel

The peel contains the fiber

Fun fact: apples ripen 6-10 times faster at


room temperature than if they are refrigerated

inspiredtaste.net
Sources
1. The New Complete Book of Food by Carol Ann Rinzler

2. https://www.gardeners.com/how-to/how-to-store-apples/8907.html

3. https://www.ncbi.nlm.nih.gov/pubmed/11697022
4. http://www.gracelinks.org/blog/6003/real-food-right-now-and-how-to-cook-it-brussels-sprouts
5. Squash pancakes: https://www.saveur.com/article/Recipes/Butternut-Squash-Pancakes-with-Maple-Butter
6. Eggplant: http://www.foodandwine.com/recipes/roasted-eggplant-and-arugula-salad
7. Pesto: http://www.foodrepublic.com/recipes/parsley-and-lemon-pesto-recipe/
8. Brussel sprouts & sweet potatoes: https://www.familysavvy.com/roasted-brussels-sprouts-sweet-potato-medley/
9. Apple crisp: http://www.foodnetwork.com/recipes/apple-crisp-recipe0-1913005
10. Potato leek soup: http://www.simplyrecipes.com/recipes/potato_leek_soup/
11. Harvest salad: https://gatherforbread.com/harvest-apple-feta-
salad/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes

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