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AUTUMN INSPIRATION
Fall Harvest – Spotlight on Apples
Turns out an apple a day might actually keep the doctor away! Numerous studies have shown that apples are a heart healthy fruit. Their high fiber and polyphenols work together to improve cholesterol by lowering the bad LDL, and increasing the good, HDL cholesterol.
A Women’s Health Study showed a 22% decrease in heart disease in women that ate apples over a seven-year period.
According to a review of data published by Florida State University folks who ate apples were less likely to develop high blood pressure! Tufts researchers noted a strong association between apple consumption and diabetes prevention. Apple eaters who ate at least one apple a day, reduced their risk of type 2 diabetes over those who didn’t eat apples.
Studies in human models have shown that apple extracts may have a role in preventing several types of cancer like colorectal, prostate and breast cancer and have demonstrated beneficial effects on aging skin!
And now, for more anti-aging benefits of apples! Research has identified a compound in apples called fisetin that might actually help to slow the aging process.
Fisetin is a flavonoid plant polyphenol compound found within a number fruits and vegetables. The compound is being investigated for anti-cancer, anti-aging, anti-diabetes, anti-inflammatory properties in addition to the possibility of preserving brain health.
As we age, our cell function declines. They lose their ability to divide. When that happens our cells release inflammatory signals that trigger our immune system to do its job and get rid of them. When we are younger, our bodies easily get rid of those aging cells, but as we age, and those processes slow. As a result, old damaged cells can accumulate and inflammation increases.
The good news is there are flavonoids that contain antioxidants and anti-inflammatory properties. Fisetin is one such compound and it naturally occurs in apples!
But wait! There’s more. Apples are high in fiber, both insoluble and soluble. Pectin, a type of soluble fiber helps prevent constipation. Fermented in the colon, it may also play a role in the prevention of bowel disorders. Apples are also rich in minerals, vitamin B, citric, and malic acid. These compounds promote digestion and help to maintain the acidity of the digestive system.
Apples are a good source of vitamin C, and we all know the benefits of vitamin C. Apples are rich in quercetin which is also a flavonoid with antioxidant and anti-inflammatory effects.
Keep In mind that most of the good stuff is in the skin! That means, leave the peeler in the drawer since those cancer fighting antioxidants are most abundant in the skin!
Now for the bad news! Apples are at the top of the list of fruits with pesticide residue. Because they are susceptible to bugs, they often require the use more pesticides! You might want to stick with organic where apples are concerned. I try to only buy organic, but if this is not an option for you, wash them thoroughly. Organic or not, you want to wash them.
Baking soda can be effective at breaking down pesticide residues, so they are easily washed off. Soak apples in a ratio of 2 cups of water to 1 tsp of baking soda for 15 minutes. Rinse well and dry before storing since the moisture will promote spoilage.
To prolong the freshness, store in the crisper drawer in the fridge. Apples can continue to ripen after harvested. Colder temperatures can slow that down. They can last a month in the fridge if stored properly verses a week or so on the counter, but as always, it’s best to consume as soon as possible.
Need some suggestions on what to do with your apple harvest?
- Add sliced apple to salads. Any salad! Doesn’t have to be a Waldorf! I like a salad of arugula, fennel, apple, nuts, (I like pecans) diced celery with feta and a nice champagne vinaigrette.
- When I’m being bad, sliced apple, bacon, and cheddar, along with a few sauteed sage leaves and a bit of Dijon makes a mean grilled cheese sandwich.
Lastly, let’s talk apple cider which is totally different than apple juice. Cider is made by mashing and pressing raw apples to extract the liquid. Unfiltered, it contains more flavonoids! Apple juice, unless you juice it yourself, often has sugar added. It is filtered and pasteurized so it last longer. So, when you buy that filtered and pasteurized apple juice most of the benefits are long gone! Those processes remove most of the flavonoids as well as the fiber!
Fall Harvest
Beets
Beets are good for blood pressure, so I make a juice of beets, pineapple, apple, ginger, and carrot regularly. Their natural sweetness is perfect in salads. And although we think of beets as just a root veggie, the entire plant is actually edible. Young beet greens are excellent in salads or sauteed. The larger more mature leaves are great braised with other greens.
Look for smooth skin and if the leaves are attached, they should be bright green! Store in a cool place and the beets will last weeks, but store the beets and greens separately in your crisper. Use the leaves within a few days.
Leave them whole and unpeeled if you are boiling or steaming. I’m typically, not a boiler, steamer type of girl. The skin comes off easily after cooking. I prefer my beets roasted. Beets pair nicely with salty cheeses if you eat dairy, or try orange juice or zest!
Brussel Sprouts
Cousin to cauliflower, kale, broccoli, cabbage, and collards, brussels are typically available late August through March, but Fall is peak season! If you buy them on the stalk, cut off the sprouts and rinse them in cold water.
Brussel sprouts are one of my favs. I love them roasted. To do so, half them or try to cut them so the pieces are as close to the same size as possible. I quarter the larger ones and half the smaller ones. Roasting in high heat mellows them out, crisping them on the outside while they remain tender on the inside. Simply toss them in some seasoning (I like thyme) and olive oil and cook them spaced out (so they don’t steam!) in a single layer on a sheet pan at 450 degrees for about 20-30 minutes. Toss them a bit halfway through.
Keep in mind that no matter what veggie you’re cooking, it’s always best to cut them into roughly similar sizes. Different sized pieces will cook at different rates leaving you with some overcooked or undercooked pieces.
If you like a slightly crispy and caramelized exterior on your roasted veggies, you will want to give them a good coating of oil. Coat, not drown! We aren’t frying, we’re roasting. Once oiled, you can add some salt and pepper.
I also like sauteing them in which case I typically slice or shred them for this preparation. I use them as an excuse to buy the best bacon. After I cook the bacon, I use a little of the bacon fat to cook them in along with a little olive oil. I usually add shallots and garlic. When they are close to being done, I might hit them with a splash of balsamic or a drizzle of some organic maple syrup! Or both! Yum! If I haven’t already devoured the bacon, crumble that over the top! But if you are being good, you can go with olive oil and skip the bacon.
Lastly, I slice them super thin and add them to salads for a nice crunch!
Cabbage
High in vitamin C and many other antioxidants, cabbage is extremely nutritious! Although plentiful year-round, cabbage is best late fall. Cabbage grown in cooler weather tends to be sweeter.
There are a few types of cabbage. It comes in a few colors and shades of green! The purple has a slightly peppery flavor. You’ve got savoy and napa to choose from as well. Whichever you decide on, look for firm compact heads with no signs of browning.
Keeping heads in the crisper drawer and if eating raw use within three or four days. If you plan to cook cabbage, you can keep it a few weeks. (Savoy is an exception! Use it within a few days.)
Remove any wilted outer leaves before slicing or shredding. Slice the cabbage in half lengthwise and remove the tough core. (Unless you are making some sort of stuffed cabbage recipe, that is! Try some fresh mint, feta, rice, and ground lamb if you’re not a vegetarian! Bake in a tomato-based sauce.) Shredded cabbage becomes a slaw often tossed with a flavorful dressing.
I typically braise my cabbage in chicken stock. I haven’t tried this lately, but roasting cabbage is a tasty option as well. It brings out the sweeter side. Simply cut into wedges. Coat with olive oil, salt and pepper and roast until tender with slightly charred exterior leaves!
Carrots
Carrots are typically part of the base of most soups when combined with celery and onions, which is known as Mirepoix. Crisp and refreshing raw carrots make a great snack. When you cook them, however, the sweetness intensifies. I love them roasted!
Look for firm roots when buying whole. I typically do not buy bagged carrots. If you buy them with the green tops, cut them off when you get them home or they draw moisture from the carrot and dry it out.
You don’t need to peel young carrots and you shouldn’t. The skin offers up a lot of flavor and vitamins. If using a more mature carrot, you’ll want to peel off a thin layer. Peel when you are read to use. Peeled carrots will dry out faster.
Pureed, they make a lovely soup when combined with ginger and/or apples. I use them in my juices as well. But I love them roasted alongside other root veggies as a side dish.
Collards
So, I learned this from this book called “Soul” according to its author Chef Todd Richards, collard greens didn’t come to the new world with the African Slave trade as commonly believed. They were grown here, and the slaves incorporated them into meals for plantation owners and slaves. The one pot meal was accented with bits of meat like the stews simmered in West Africa. Traditionally they were simmered with smoked pork, but smoked turkey works as well.
His book contains a recipe for pickled collard stems which I intend to make this week. The recipe puts to use the stems which I would typically discard. Stay tuned for the results. I have to say, the green recipe was “vinegarier” than I prefer. (I guess that’s a word!)
Collards are very nutritious. They contain an abundance of vitamins and phytonutrients.
Typically sold in bunches of paddle shaped leaves, choose those that are a rich dusty green without signs of yellowing.
They will last longer unwashed, but when you wash them, do so thoroughly. They can be really gritty. When you are ready to use, cut out that center rib, then stack the leaves and roll them. You can then cut them into ribbons of whatever thickness you prefer.
Patiently simmered with aromatics, the flavors mellow. Braising in olive oil, a bit of bacon fat along with garlic and onions is yummy. I like to add a splash of apple cider vinegar, hot sauce and a drizzle of molasses toward the end.
While they become silky and smooth after a good braise, you can also slice them thin and sauté. Check out this recipe from my former culinary school classmate, Bryant Terry. You can find it on my blog as well from my foray into Meatless Monday, which was just too much to keep up with! But the recipe was delicious!
Collards will freeze well. If I decide to freeze them, I will wash, cut, and blanch in boiling water for a few minutes. After which I drain and freeze. But I’m big on eating things fresh!
Cauliflower
Whether whole roasted or cut into florets, cauliflower is hot right now. It’s like a blank canvas waiting for your creativity! Currently it’s a very popular substitute for rice for those looking to reduce grain intake. You can buy cauliflower rice or simply make your own using a box grater. Remove excess moisture with a paper towel, so your dish isn’t soggy.
A cruciferous vegetable, that comes in shades of orange, purple, or green, but commonly you see it in white. Cruciferous veggies like brussels, and cabbage, have been linked with lower risks of heart disease and cancer. A study published in the Journal of the American Heart Association suggested that eating cruciferous veggies daily helped to keep older women’s arteries from developing atherosclerosis.
Mashed, raw, pureed or roasted, it also makes a great low carb substitute for potatoes. So, if you are skipping the white foods like bread, sugar and potatoes, cauliflower makes a great option and should be an exception.
My go to is a cauliflower steak browned in ghee and topped with, sauteed shallot, garlic, diced pancetta (optional) a little lemon juice and golden raisins. Recently, I had a small whole roasted cauliflower that was amazing. There are tons of recipes available online!
When purchasing from a market, it’s typically wrapped in plastic. When you get home, immediately unwrap it. Ideally you want to store it in a perforated veggie bag. You can store in a plastic bag (If you use them!) lined with paper towels to absorb moisture. It really needs circulation and airflow. It should last a week stored this way in the fridge. If you buy florets, they may not last as long. Skip the washing before storing and wash before use.
If you want to freeze it, cut into florets. Blanch for a few minutes and then put in an ice bath to cool, as you would most things you are blanching! Drain well and ideally, freeze on a sheet pan so the florets are separate, so you don’t end up with a frozen cauliflower ball.
Again, if you are eating things in season, which I try to do, you won’t be doing too much freezing, but it is always a good idea to keep some frozen veggies in the freezer!
Cranberries
Cranberries! Not just for Thanksgiving. These antioxidant powerhouses mostly known for their role in preventing UTI’s, have anti-inflammatory compounds and phytochemicals that help promote immune function. According to a study published in the British Journal of Nutrition, drinking a glass of unsweetened cranberry juice daily benefits cholesterol. The polyphenols may also reduce the risk of cardiovascular disease and help lower blood pressure.
Look for smooth skin and plump red berries. While they have a short season, they do keep! You can store them for up to a month in the crisper drawer or up to a year in the freezer.
While most would simmer with sugar and spices to temper the tart, I like to throw dried cranberries in salads. I even add dried cranberries to sauteed spinach along with pine nuts. Cranberry sauce makes a great spread for a turkey sandwich.
Kale
An acquired taste if you ask me. I’m good with Kale in a salad, but if I’m braising, I’m going with collards! Just a personal preference, but I must say Kale is everywhere, so it’s convenient!
Kale is yet another nutritional powerhouse loaded with vitamins, A, C and K, as well as beta carotene, iron, and calcium. So, it is in your best interest if not a fan, to acquire the taste. I recently started doing more green juices since I find I’m not consuming enough greens in my day and Kale is the first ingredient I use along with apple, ginger, fennel, and celery.
I try to avoid the kale sold in plastic bags and pretty much everything else in plastic. I look for bundles in the market with deep green leaves and no signs of yellowing. It’s typically bound together with a twisty. If it is, check for slime.
Store it unwashed in the crisper where it should last a few days. In my experience, it doesn’t last very long.
To use, remove the stuff stems and rib by cutting or tearing. Wash in a large bowl of cold water or in the sink. Look for little bugs that like to hide on the back side of leaves and I like to wash kale a few times.
Young kale is good raw for salads but braising yields tender results.
To freeze, wash, trim, roughly chop and blanch. Use within six months.
Pears
Pears at their peak are pretty tasty although subtle in flavor. They work well in either sweet or savory dishes. A simple poached pear makes an elegant desert. If cooking, look for a little firmness. Ripe pears are delicate and bruise easily. They have a sweet aroma, but I find, do not last long. They will last longer in the fridge.
To determine ripeness, press gently on the flesh at the neck near the stem. If it gives a little, it’s ready to eat! Most pears have skins that do not require peeling.
Feel free to substitute a pear for an apple, although the texture is tad softer. I try to use them as soon as I buy them.
I had a gorgonzola gnocchi at a restaurant once that included diced pear and it was wonderful, but they are equally delish in a salad.
Sweet Potatoes
I’m currently in love with sweet potatoes and make them a few times a week. While most don’t think about them until the holidays unless they come in the form of fries, they offer up some pretty nutritious benefits.
When we think sweet potatoes, orange comes to mind, but they come in a variety of colors. Orange is typically moister and sweeter than the yellow, but no matter what color you choose, they’re rich ins beta carotene and vitamin C.
Sweet potatoes, while good fried, (in moderation!) are equally tasty and healthier to consume if roasted or baked. They’re also good added to soups and stews. If you are baking a few, look for the ones that are uniform in size so that they will be done at the same time. Bake a few to keep in the fridge for the week. That way you’ll have them on hand for a tasty side dish either mashed or whole. Roasted/Baked, they’ll keep for at least a week.
You don’t need a boat load of sugar and cinnamon to enjoy a sweet potato! Complimented with rosemary or sage, they make a wonderful gratin.
Store them in a cool, dark place with good airflow and they will last for weeks or months!
Winter Squash
While referred to as winter squash, they are readily available in the Fall. If you are lucky enough to live near farm stands, you can’t miss these bright orange, green and gold varieties.
Acorn is most popular in green with its brightly colored orange flesh which is both sweet and nutty.
Butternut’s deep orange flesh is ideal for purees, mashes, and gratins. Delicata is usually striped in yellow and green. The thin edible skin bruises easily. Enjoy it roasted! Spaghetti squash shreds into a great substitute for pasta. There are a few more to try, but these are the most common that you will find in most markets or at the farm stand.
The biggest pain in the you-know-what, it is cutting those suckers! Once you get it open, removed the seeds and fibrous cavity using a spoon to scrape it out.
Most of them are versatile, but always cooked! Puree for soup or cube for roasting.
Store in a cool dry place until ready to use, just don’t store uncut squash in the fridge!
https://snaped.fns.usda.gov/seasonal-produce-guide/cauliflower
Click here to listen to the Introduction and the Spring Edition of my Seasonal Newsletter!
In my late 20’s I was sick all the time. If you had a cold and looked at me from across a crowded room I would catch it. I spent way too much time in the doctor’s office. My immune system was shit, which of course in the 80’s was something of a concern.
I recall getting a call regarding an elevated white blood cell count. Antibiotics were prescribed for everything. Headache? Antibiotic. Swollen feet? Antibiotic. Gas? Antibiotic. As a result, chronic yeast infections were a lot of fun.
It was always something. Meanwhile, my husband who never went to the doctor’s office who visited a homeopath once a year was never sick. He never caught my cold. Never got the flu. He had a strong immune system.
He used to tell me that the antibiotics were the reason I was always sick and that they were making my immune system weak. Sure Marcus Welby MD! That’s it. (Totally dated myself!) Once I got really sick and he told me just once do not run to the doctor for another drug. Let your body heal itself. He had me drinking garlic and onion juice! Sweating in a hot bathtub! It was horrible. I thought sure he was trying to get rid of me for the insurance money.
I was absolutely miserable for about two days! Not two weeks! Not two months! Two days.
It would be years before I took another antibiotic and it has been a good 15+ years or more since the last. And that was only because a doctor diagnosed me with a staph infection in my finger that was blamed on a bad manicure. I was told the infection was a serious matter! Deadly! I took the antibiotic. Turns out it was not staph! It was gout! Something I didn’t need an antibiotic for. And something that I could control and eliminate with dietary adjustments.
My husband also suggested that I stop taking over-the-counter medications as they merely mask symptoms fooling us into believing we are better when what we really need is to rest. Granted severe symptoms make it hard for us to function and with limited paid time off, it’s a challenge. On occasion I had no choice.
Way back then I also suffered terribly from hay fever and spring allergies not understanding that this was also related to my compromised immune function. I started to study and read about health and nutrition looking for ways to strengthen my immune system. I found that changes I had implemented seem to be working. I cut way back on sugar. I stopped drinking soda. I haven’t had a drop in 25 years now! (And I had inherited a Pepsi addiction from my mother who actually hid two liter bottles behind the recliner in her room! Yes, I found them!)
I started to notice that I was rarely, if ever, sick. I’ve always been pretty fit and exercised regularly, but since I had started eating better I began to feel and look better. Just because you call yourself a chef and a foodie, doesn’t mean that you consume healthy foods!
I begin to understand the relationship between what we consume and how we feel. If I did catch a cold it lasted for two days max, not two weeks. My immune system was working and performing well. I may have had the flu twice in the last 20 years (and I have NEVER had a flu shot) and might’ve had a cold every five years, if that. Currently, it has been about 5 years since the last one. As soon as I felt any symptoms I would bump up my supplements that I was already taking and rest. Your immune system does its job while you sleep, so sleep is important. I listened to my body and I gave it what it needed.
I decided being a foodie and someone who did some catering as a side hustle, that I wanted to further my studies in the areas of food, nutrition and health. I wanted to professionally share what I was learning firsthand. I enrolled in a culinary program at the Natural Gourmet Institute for Food and Health back in 2001. They had a chef-training program and the focus was on whole natural foods, plant-based vegan and vegetarian cuisine.
I completed this program almost 20 years ago before the widespread plant-based movement, as we know it today existed. Well at home, we didn’t become vegan, but we did become part-time vegetarians limiting our consumption of red meat. We fasted and juiced regularly. My goal was to either become a private chef or to start a food service business that focused on healthy and nutritious foods, promoting wellness and a healthy lifestyle.
I went to a potential partner who already had an operating food service business and was told no one wanted to eat that “healthy shit!” In a Food Network interview I was told vegan and vegetarian cooking was just not sexy.
Well, life goes on and change is inevitable. I decided to move west where they seemed to have embraced a healthier lifestyle and where the weather was conducive to outside exercise year-round. I could get my cardio on the beach and spend time in nature all year long without freezing or melting! It seemed like a perfect place to set up shop.
I took part-time and freelance accounting jobs, which is what I had done for many years. Cooking was always my side hustle, but it truly was my passion. Sadly many years have passed and I never did start that food business. I found myself living in this healthy place now alone, eating out a lot and consuming less healthy options.
Stress and hormonal imbalance started to take their toll as I aged. I continued to exercise, which was good since I developed a fried food habit. I was in my mid to late 40s and really unaware of exactly what was happening during this period of periomenopause and menopause. I discovered that Spanx had actual stores.
I blamed my newfound belly fat on white wine consumption and the Cheesecake Factory, which was right down the street and my home away from home. Going through some relationship issues and some financial issues I found myself lonely, depressed and self-medicating with wine and French fries.
Unfulfilling work was a factor, but gone was my motivation and confidence to start my business. I barely ever cooked. I went out all the time to avoid isolation and my freelance accounting work was done from home, so it was a pretty lonely lifestyle. I still loved cooking and food, but doubted my abilities to prepare it at the chef level. The idea of the heat of a professional kitchen was also not appealing at this point. Hot flashes and hot kitchen didn’t seem like a good fit.
I eventually moved back east. I took a job in TV accounting and upgraded to a cheesesteak addiction. Oh and I cannot forget the “Rock Hill Fries,” which were garlic fries drizzled with butter! By this time I was in full-blown menopause and sporting the world famous meno-pot!
Working in an office, I was constantly surrounded by sick people and a revolving door of viruses and infections! Still, I was rarely ever sick. The only issue I had was eventually diagnosed as gout. There never was a staph infection or a need for an antibiotic as again, gout can be controlled by diet.
Right before a vacation I developed a rash on my arm and went to urgent care. It was during this visit they found my blood pressure to be at stroke level and sent me directly to the ER. They would not even let me drive the two blocks to the hospital. I felt fine. Had I not developed that rash which I was too vain to vacation with, I might not be here today! I had no idea I was in distress. High blood pressure truly is a silent killer!
HORMONES – CAN’T LIVE WITH THEM! CAN’T LIVE WITHOUT THEM!
Chronic stress and hormones would play a role. Those damn hormones! Can’t live with them, can’t live without them! I had prided myself in being one of the few people my age not taking any forms of medication. I was happy to be alive, but disappointed that I had joined the ranks of pill poppers! Stress and diet! I am telling you will do you in if you let them!
I knew what the root of the problem was and I knew I needed to make lifestyle changes to combat this painful issue of gout and this deadly heart disease!
What you eat becomes you. Right now, more of us are sick than healthy and food, followed by a sedentary lifestyle, is the single biggest factor affecting our health. Most doctors do not study nutrition. They treat symptoms. They do not tell you what you need to eat to heal yourself. But we can’t blame them because Nutrition isn’t required study for them. Doctors are experts at disease management, not the prevention of disease. We must take responsibility for that, ourselves.
I am back on the path to wellness once again. Aging does not have to be accompanied by pain and illness. Join me as I transition from a burger lover and someone who enjoys a good dry aged rib eye smothered in rosemary and garlic butter, to a more plant-based lifestyle. (I know, I shouldn’t have mentioned the rib eye) I may never be a vegan. I might not even become a full time vegetarian. What I do intend to become is healthier. One meal, one day and one week at a time. Small changes can make big differences.
I recently started a nutrition course since the last one I took was over twenty years ago. One of the first things mentioned in the course was that one or two small changes each week will lead to more sustainable change than trying to make too many drastic changes all at once. Sustainable improvements, in my opinion, require a realistic and targeted approach. We must change our eating behaviors in a way that satisfies us, while protecting our long-term health. It is totally possible!
Research has shown that people who eat lots of plants and less meat have better health and longevity. One of the biggest issues with the common American diets is that it lacks the variety of plant-based foods that our body needs to protect our health and maintain a healthy weight. Most people don’t consume half of the daily recommended intake of fresh fruits and vegetables!
So, one of the most important things we can do for ourselves is to increase our consumption of fresh fruits and vegetables prepared in a health supportive way. Knowing how to prepare vegetables so that they are both tasty and satisfying is a skill we should all master.
With all of that said, the plan is to start this journey with meatless Mondays. My decision to make this adjustment/transition was originally solely for health reasons, but now that I am reminded of the environmental impact, I’m also doing this for my grandchildren.
Consuming plants reduces your carbon footprint. Organic, local plant-based food is not only good for you; it is good for the planet. Now more than ever I am determined in my transition to a MORE plant-based lifestyle for me, my grandkids, and the planet.
I welcome you to join me as I share my journey to wellness.
