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5 seasonal fall foods, and how to use them


Fall is a great time to take advantage of seasonal produce in Canada. A routine trip to your local farmers’ market or quick stop at a grocery store leads you to a variety of locally grown fruits and vegetables packed with flavour and nutrition. Continue reading for my favourite 5 seasonal fall foods and how to use them!

1. Apples

Though we have local apples for a large portion of the year in Canada, fall is when they’re at their freshest. A source of Vitamin C and fibre, apples are a versatile fruit that can be used alone for a snack, or in both sweet and savory dishes. Top sliced apples with a small amount of brown sugar and oats, and bake in the oven for a simple crumble, or sauté and pair with your favourite pork dish for a savoury meal.

2. Brussels Sprouts

Brussels sprouts are in-season from September to November in Ontario. A source of fibre, potassium, folate, and Vitamin A, these bite-sized cabbages are a nutrition powerhouse. Enjoy Brussels sprouts roasted with oil, salt, and pepper, stir-fried, or shredded raw in a salad. Regardless of how you prep them – make sure you enjoy this seasonal veggie while it lasts!

3. Cauliflower

Cauliflower is one of the most popular veggies right now – and for good reason. Cauliflower is rich in phytochemicals which help reduce your risk of chronic disease by neutralizing harmful free-radicals in the body. In addition, cauliflower is a source of Vitamin C, folate, potassium, and Vitamin K. This locally grown veggie is in season June through November. Enjoy it “riced” as a side dish, pureed in soup, or roasted with a bit of oil and your favourite spices.

4. Squash

One of the tell-tale signs of fall is spotting varieties of local squash in the grocery store. Squash is a great source of Vitamin A (specifically those with orange coloured flesh), Vitamin C, potassium and folate. Enjoy squash this fall and winter pureed in a soup, roasted with oil, salt and pepper, or mashed with cinnamon, ginger, and nutmeg for a warm side dish.

Green Onion

Although never the star of a dish, green onions add a delicious flavour to salads and stir-fry meals. Available summer through November, take advantage of these local onions as a garnish for fish or egg dishes, or in your favourite stir-fry or casserole recipe.

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