With each

changing
season of the
year, there are
cer tain fr uits
and
vegetables
that thr ive in
the different
weather
conditions.
Since we are
cur rently in
the middle of Autumn, there will be new
vegetables popping up in local grocer y stores.
It is fun to be able to exper iment with and tr y
new foods and this is one way to pr actice
different recipes if cooking is an interest.
Some vegetables which are produced dur ing
this time of year are; pumpkins, car rots,
cabbage, Br ussels sprouts, butter nut squash,
potatoes, sweet potatoes/yams, cauliflower
and kale. Other foods like fr uits that grow are:
apples, pear s, pomegr anates, per simmons
and cr anber r ies. Weather in different
locations also plays a par t in which of these
items can actually be grown locally. In areas
that are hotter, you may see more potatoes
and pumpkins/squash. Areas which get much
colder in the fall than say, Ar izona, do really
good growing
cauliflower,
broccoli,
lettuce and all
different
greens. Inside
this brochure,
there are three
delicious
recipes for
ever yone to
enjoy!

Using Seasonal

PRODUCE

Photo and Recipe Sour ces:

-

http://gaygour met.co/summer- har vest/

http://www.treats- sf.com/2013/10/pumpkin-

Fall Vegetables and Fr uits

pistachio- roll.html
-

http://avocadopesto.com/2014/08/20/quinoa
- black- bean- pumpkin- soup- gluten- free/

http://www.myrecipes.com/recipe/cr anber r y
- almond- coleslaw

http://www.food.com/recipe/cauliflowermashed- potatoes- 332312

http://www.thekitchn.com/12- fall- vegetables

- you- should- know- how- to- cook- 211234

Alicia Knight
Publisher Application
EDT 180C

Shopping for seasonal vegetables is a way to

ensure that you are buying the freshest
produce available. It is impor tant to buy
or ganic produce when ever obtainable to
stay away from har mful chemicals which
are absorbed into our food and then
ingested when eat them. Seasonal
vegetables are best when purchased from a
local far mer s market because you know
that the
produce was
only handled by
a few people.
Local far mer s
markets also
suppor t local
businesses
which is always
impor tant.

Quinoa Black Bean

Pumpkin Soup
Ingr edients:
-

* Photo on back
* Remember to use or ganic and local!

1 tablespoon olive oil

i onion, diced
5 cloves garlic, diced
1 red chili pepper, diced
2 cups cubed pumpkin
1 teaspoon ground cumin
1/2 teaspoon dr ied oregano
1/2 teaspoon cr ushed red pepper
flakes
1/2 cup quinoa
20 ounce can black beans, r insed
and dr ied
5 cups vegetable broth
2 bay leaves
For gar nish:
1 avocado, cubed
handful cilantro, diced
1 lime, cut into wedges

Dir ections:
1.

2.
3.

4.

5.

Cauliflower
Mashed Potatoes

Cr anber r y- Almond
Coleslaw

Heat oil in pan over medium heat

and cook onion for a few minutes.
Add garlic and red chili pepper and
cook until aromatic.
Add pumpkin and spices and cook
for a couple minutes.
Add 2 cups of the vegetable broth
and quinoa. Br ing a boil and cook
for 5 minutes before adding the
remaining vegetable broth. Br ing to
a boil.
Add beans and bay leaves. Br ing to a
boil, reduce heat and simmer for
5- 10 minutes.
Ser ved gar nished with cilantro,
avocado and lime juice.

Ingr edients:
-

1/4 cup apple cider vinegar

2 tablespoons Dijon mustard
2 tablespoons honey
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup canola oil
2 (10- oz.) packages shredded coleslaw mix
1 cup chopped, smoked almonds
3/4 cup sweetened dr ied cr anber r ies
4 green onions, sliced
2 celer y r ibs, sliced

Ingr edients:
-

1lar ge cauliflower , cut into small pieces

(about a pound)
3garlic cloves, chopped
2(14 ounce) cans low sodium vegetable
broth
2tablespoons chives, chopped (or green
onion)
2tablespoons fresh par sley(chopped)

Dir ections:
1.

Whisk together fir st 5 ingredients.

Gr adually add oil in a slow, steady
stream, whisking constantly until
blended. Stir together coleslaw mix
and next 4 ingredients in a lar ge
bowl; add vinegar mixture, tossing
to coat.

Dir ections:
1.

Combine cauliflower, garlic and broth in a

lar ge saucepan. If the broth does not
cover the cauliflower add water to
cover.Br ing to a boil, reduce heat to
medium low and simmer until cauliflower
is fork tender, about 15 minutes.Dr ain
cauliflower and garlic, reser ving 2
tablespoons broth.Hand mash, or if you'd
r ather tr ansfer to a food processor and
process 'til smooth, adding broth if
necessar y to moisten mixture.Season with
salt and pepper ; add chives and par sley
and stir. Ser ve hot.

***

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