The motto of “什么一起成长一起走,” has been practiced by Italians since the beginning of time. Or at least as long as Italian grannies have been sharing the secrets of their fresh, simple, ingredient-centric cooking. We can all learn a thing or two from this wisdom, especially when it comes to planning delicious, fresh, vegetable-focused meals, every season of the year.
虽然春天和summerare celebrated seasons in our gardens and farms, fall is the most celebrated of all. This is the time when the most-anticipated bounty is ripe for picking, and just in time for the first inklings of frost. The most delicate lettuce and tender-skinned vegetables and fruits have come and gone, and now is the time to enjoy hearty root vegetables, rotund pumpkins, sturdy greens and hefty apples. These are the vegetables and fruits that take endurance to grow all season, but that also stand stoutly in soups, stews and warming dishes in this moment when we all need a little recovery and comfort.
Most of the produce available to us at this time is best for our health and our palatewhen cooked for a bit, and almost all of it lasts for months in our kitchens if we prepare and store it properly.
FALL VEGETABLES TO PICK
甜菜
Roasted, puréed or even eaten raw, beets are a marvelous way to boost your nutrition all season long. Similar to sweet potatoes, we can start pulling the sweetest, smallest beets from the ground in the spring. They’re sweetest because they’re small and new, and their sugar is concentrated. As these root vegetables grow, absorbing more nutrients and minerals, their sweetness subsides, while their heartiness increases.
Beets can be stored through the winter by trimming them of their greens, then storing them in a perforated plastic bag in the refrigerator for up to 3 months. If you don’t have space in the fridge, you can also freeze them. To do so, trim the beets of their greens but leave the roots intact. Preheat your oven to 400°F (200ºC) and fill a baking pan with 1-inch (2.54-cm) of water. Place the beets in the pan, cover with foil and bake for 30–45 minutes, until the beets are very tender. Remove from the oven and allow the beets to cool slightly, then peel the skin from the beets, running them under cold water as you pull the skin away from the flesh with your hands. Slice the beets into rounds and place them on a baking sheet with space between them. When the beets are flash-frozen (roughly 2–3 hours,) transfer them to a freezer bag. They’ll keep for up to 12 months.
READ MORE >科学说，这三种食物可能会帮助运动员
KALE
With tender greens wilting in the fall weather, kale becomes our go-to green through the cooler months along with collards and other deep, dark,leafy greens包装营养用头。羽衣甘蓝作为沙拉很棒，枯萎了汤和炖菜，浸入蘸酱和香蒜酱中，并独自炒辣椒。虽然吃生羽衣甘蓝沙拉是其无数健康益处的最简单方法之一，但警告这可能会对我们的消化系统造成损失。为了获得最佳效果，请将羽衣甘蓝食谱混合在一起，除了制作大量松脆的沙拉外狗万买球网址，还包括一些熟/枯萎/炒蔬菜。
南瓜和南瓜
I wait all year for these vegetables — happily slicing them, roasting and pureéing them into salads, stews, grain bowls and buddha bowls, or baking them into sweet treats all winter long. When they start to appear at the market, I begin to collect them — stacking them in a special corner of my kitchen, then pulling from the pile until the spring freeze comes. Pumpkins and winter squash such as butternut, delicata, acorn, kuri and spaghetti squash all keep beautifully when stored at room temperature in a cool, dry place outside of direct sun.
SWEET POTATOES
These beloved and nutrient-rich cool-weather staples are favorites for soups, stews and as a substitute for grains in cooler months when our bodies crave their minerals and soothing sweet flavors most. We can start pulling the sweetest sweet potatoes from the ground in mid-summer, but the heartiest sweet potatoes — and those we can keep in our pantries through the winter — are ready for harvest right now; they’re also inexpensive.
To store them in a pantry, brush off any dirt, then wrap the potatoes in newspaper or parchment. Then store in a cool, dry and dark place until ready to use. Alternatively, you can freeze sweet potatoes. To do so, clean and scrub the potatoes, then boil for 5–15 minutes, until tender. Allow the potatoes to cool, then mash or slice them into rounds, and then place in a freezer bag, removing as much air as possible. Freeze for up to 12 months.
TURNIPS
萝卜比他们丰盛的根表亲更嫩，是美味的炒菜，剃光或切成薄片的沙拉。在收获期间，寻找在农贸市场上发现的Hakurei品种。萝卜也是汤和炖菜中的土豆的良好替代品。为了将它们存储长时间，请从皮肤上刷过多余的污垢，然后用潮湿的毛巾包裹。将它们留在冰箱的酥脆抽屉中，并用甜菜和胡萝卜将其放置长达三个月，并定期检查它们，并根据需要经常重新安装毛巾。
烹饪秋天的赏金的方式
There are myriad ways these beautiful, flavorful, healthful ingredients can be prepared. Here are a few favorite recipes and combinations:
Brothy Pumpkin + Kale Farro Grain Bowls
原料
- 1 cup farro, cooked
- 2 cups (475ml) chicken or vegetable broth
- 1 bunch lacinato kale, destemmed and chopped roughly
- 1 cup (198g) cooked brown lentils, white beans or chickpeas
- 1 small pumpkin, such as kabocha or sugar pie
- 2汤匙橄榄油
- 2 teaspoons kosher salt
- Aleppo pepper or crushed red pepper, Bragg’s Liquid Aminos or tamari sauce for garnish
方向
将烤箱预热至350°F（180ºC）。将锅盘与铝箔板上排成一列，然后放在一旁。
片和阀杆顶部的南瓜,然后the pumpkin on the sliced edge to create a sturdy cutting surface. Split the pumpkin in half with a chef’s knife, and scoop out the seeds, discarding them. Drizzle 1 tablespoon of the olive oil over the pumpkin with your hands, making sure to cover all sides for even cooking. Sprinkle the inside cavities with 1 teaspoon of salt and then place the pumpkin on the sheet pan, cut-side down. Transfer the sheet pan to the oven and bake until the pumpkin is tender, about 45 minutes to 1 hour. When the pumpkin is easily pierced with the tip of a knife, remove and allow to cool.
南瓜在冷却时，将切碎的羽衣甘蓝炒在剩下的1汤匙橄榄油中，用中火加油，用盐调味直至非常枯萎，大约5分钟。然后，加热扁豆和汤。
Scoop all of the flesh from the inside of the cooked pumpkin. Reserve 1 cup for your grain bowls and store the remaining pumpkin for another purpose. Divide the farro, lentils and broth between the bowls, season with salt, pepper and Bragg’s.
Serves: 2 | Serving Size: 2 cups
营养（每份）：Calories: 473; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 378mg; Carbohydrate: 57g; Dietary Fiber: 14g; Sugar: 8g; Protein: 20g
Healthy Beet + Sweet Potato Brownies
原料
For the brownies
- 1个中等红薯，烤皮肤
- 1 medium red beet, peeled and chopped roughly
- 1 cup (240g) almond butter or your favorite seed/nut butter
- 1 cup (112g) coconut flour
- 1 cup (237ml) maple syrup
- 1 cup (112g) unsweetened cocoa powder
- Pinch of salt
For the icing
- 1 cup (112g) unsweetened cocoa powder
- 3 tablespoons (45ml) maple syrup
- 1/2 cup (120ml) coconut oil, melted
- Pinch of salt, to taste
- Optional: cacao nibs to finish
方向
用椰子油轻轻喷洒8 x 8英寸的方形锅，并用羊皮纸排成一线。搁置。
将烤土豆剥皮，然后加入食品加工机或搅拌机的碗，以及切碎的甜菜，坚果黄油，椰子粉，枫糖浆，可可粉和少量盐。
Blend until combined and mixed well.
转移到准备好的烤盘上，均匀地铺开并放在一旁。
制作糖霜：将可可粉，枫糖浆和椰子油混合在一个小碗中，与小铲混合，直到将其混合在一起，直到将其混合在一起。倒在锅中的布朗尼底座上，用刮刀均匀地散布在混合物上。
Transfer the brownies to the fridge and allow to set for 1–2 hours. Serve and enjoy!
Leftover brownies can be kept in the fridge for up to a week in their pan, covered tightly with plastic wrap.
Serves: 16 | Serving Size: 1 brownie
营养（每份）：卡路里：278；总脂肪：18克；饱和脂肪：9g;单不饱和脂肪：1g;胆固醇：0mg;钠：33mg;碳水化合物：30克；饮食纤维：8G;糖：16克；蛋白质：7G
味o的萝卜 +羽衣甘蓝哈希
原料
- 1磅（454克）小萝卜，修剪，擦洗并切成1英寸（2.54厘米）的楔子
- 2汤匙白味o
- 2 tablespoons unsalted butter
- 1 teaspoon sugar
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons fresh lemon juice
- 1 bunch lacinato kale, destemmed and roughly chopped
方向
Combine turnips, miso, butter and sugar in a medium skillet, then add water just to cover vegetables. Season with salt and pepper.
Bring to a boil over medium-high heat and cook turnips, turning occasionally, until they are tender and liquid has evaporated, 15–20 minutes. Add the chopped kale.
所有液体都煮熟后，请保持烹饪萝卜和羽衣甘蓝，偶尔扔，直到它们变成金黄色并焦糖，酱汁变稠并釉面蔬菜，大约5分钟。
Add lemon juice and a splash of water to pan and swirl to coat turnips. Season with salt and pepper.
Divide the turnips among 4 plates (or, as many servings as you wish.) Top with a fried egg and enjoy. Leftovers will keep in the fridge for up to three days.
Serves: 4 | Serving Size: 1/2 cup
营养（每份）：卡路里：169；总脂肪：11克；饱和脂肪：5g;单不饱和脂肪：3G;胆固醇：201MG；钠：614mg;碳水化合物：10g;饮食纤维：2G；糖：7g;蛋白质：8G
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.
