Delicious and Nutritious Fall Vegetables

By Vanessa Patterson

Fall has been underway for a while now and with fall comes pumpkin-spice everything, apple pie, hot chocolate, and an abundance of other unhealthy fall-themed treats! Although it’s nice to indulge ourselves, fall also brings along many nutritious fruits and vegetables that are not only good for you but delicious! Here is an overview of two fall vegetables that you should have in your kitchen and some quick and easy recipes for each one!

Brussels Sprouts

An excellent source of iron, iron helps your body form red blood cells. They’re also packed full of vitamin K which is great for bone health! Instead of boiling them a great way to amp up the flavour in these mini sprouts is to roast them. Here is a simple way to roast Brussels sprouts!

Roasted Brussels Sprouts

Serves 6

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Total Prep Time: 50 minutes

Ingredients

  • 1 ½ pounds of Brussels sprouts
  • 3 table spoons olive oil
  • ¾ teaspoon kosher salt
  • ½ teaspoon

Directions

  1. Preheat oven to 400 degrees F.
  2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

These are flavourful and delicious! Feel free to experiment by adding your favourite spices! I’ve even seen some recipes that call for adding bacon into the sprouts if you’re feeling particularly decadent! 

Squash

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Squash is one of the quintessential symbols of fall! They are used in many different fall recipes and are even used as centerpieces in decorations. They’re used so frequently in fall cooking because of their taste but also because of their nutrition! Squash are great sources for Vitamin A, Vitamin C, Vitamin B6 and more. In particular, spaghetti squash can be a healthy substitute for pasta! Here is a recipe that utilizes spaghetti squash!

Easy Spaghetti Squash Pasta

Total Prep Time: 60 minutes

Ingredients

  • 1 medium spaghetti squash
  • ½ tablespoon olive oil
  • 1 tablespoon of fresh basil, minced
  • ½ teaspoon seas salt
  • ½ fresh ground pepper

Directions

  1. Preheat oven to 375º and line a baking pan with parchment paper.
  2. Cut spaghetti squash in half and scrape out seeds with a spoon.
  3. Brush each half with olive oil and sprinkle with salt and pepper.
  4. Place each half on the pan with the cut side facing upwards.
  5. Roast for 45-50 minutes.
  6. While the squash is roasting, prepare the seasoning in a small bowl. Combine. 1/2 tsp sea salt, 1/2 tsp ground black pepper, and 1 Tbsp of minced fresh basil.
  7. Remove squash from oven and use a fork to scrape out the “spaghetti”.
  8. Place on a plate or in a bowl and top with the basil, salt, and pepper seasoning. Enjoy.

The best part about this recipe is that as soon as you master it you can start adding more complex ingredients like your favourite spices or even a homemade pasta sauce!

Click the link below to see the original recipe

http://thefitchen.com/easy-spaghetti-squash-pasta/

Both these recipes are very simple and utilize two vegetables are are simply delicious during the fall season. Take advantage of this season's vegetables before they're gone and be adventurous with modifying recipes to suit your taste!

 

Samantha Payne