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OCTOBER 2023 36 F all is in the air, which means peak season for some delicious produce. Even though many of these items can be found year- round, buying fruits and vegetables in season means they were picked at their peak of ripeness and have more natural sweetness and depth of flavor. It also means they’re more nutrient- dense because the longer produce is transported or stored, the more nutrients it will lose. Here is a closer look at five fall produce items and their health benefits: • Pumpkin and squash: Rich in beta-carotene to promote healthy vision and glowing skin. • Sweet potatoes: Loaded with vitamins A, C, and potassium to boost your immune system and regulate blood pressure. • Apples: Full of fiber and pre-biotics to feed our good gut bacteria. • Pears: Rich in vitamin C, which helps the immune system and is great for producing collagen. • Brussels sprouts: In the cruciferous family with cancer-fighting compounds. Check out these recipes that highlight the use of fall produce – and celebrate National Apple Month and National Chili Month in the process! Join my monthly membership for recipes, health videos and live Zoom cooking classes for only $10 per month. Comfy, cozy recipes for the fall season Slow cooker applesauce SERVES: 8 Fall crisp salad SERVES: 6 Pumpkin chili SERVES: 5-6 1. Peel and core the apples and cut into 1/2” cubes. 2. Add the apples, coconut sugar, lemon juice, and water to the slow cooker. Stir well. 3. Cook on high for 3-3 ½ hours. 4. Ready to serve! 1. Preheat oven to 375F. 2. Cut the squash into ½ inch cubes, spray on a little avocado oil, salt, and pepper and cook for 15 minutes. 3. Remove stems from kale, cut into thin strips, add lemon juice and a few shakes of pink salt and massage it for a few minutes. 4. If the pepitas are raw, put them in a dry saute pan and cook on medium until they start to snap and toast. 5. Mix everything together and toss with dressing! 1. Saute the onion and garlic for five minutes, add peppers, and cook for five more minutes. 2. Add in everything else (except lime and toppings), bring to a boil, then simmer for 20 minutes. 3. Squeeze some lime on each bowl and add toppings! • 3 granny smith apples • 3 gala or fuji apples • ⁄ cup coconut sugar • Juice of ½ lemon • 1 tsp. cinnamon • ¼ cup water • ½ cup wild rice, cooked • 2 lbs. butternut squash • 1 bunch kale + juice of one lemon and salt • 1 large apple, cubed • ½ cup dried cherries • ½ cup toasted pepitas • ¼ cup pomegranate seeds • 1 onion, chopped • 2 cloves garlic, minced • 1 red pepper, chopped • 1 green pepper, chopped • 1 14-ounce can each: fire-roasted tomatoes, black beans (drained), pinto beans (drained), pumpkin puree • 2 cups vegetable broth • 1 tbsp. chili powder • 2 tsp. cumin • 1 tsp. each: salt, onion powder, smoked paprika • ½ tsp. cinnamon • Dash of red pepper flakes • Squeeze of lime • Toppings: avocado, red onion, cilantro, sriracha • 2 tbsp. olive oil • 3 tbsp. apple cider vinegar • ½ tsp. Dijon mustard • ½ tsp. each: pink salt, pepper, garlic powder Directions Directions Directions Ingredients Ingredients Ingredients Dressing Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN