End Of Summer Brings Return Of Fall Foods

Melissa J Luther, Contributing writer

Summer is drawing to a close and autumn's crisp air is descending fast.

Summer, with its sweet berries and bright vegetables, will be missed, but fall brings a whole new selection of fruits and earthy vegetables to farmers markets and grocery stores.

Winter Squash

Pumpkin is the best-known of the winter squashes, but butternut, spaghetti, acorn and Hubbard squashes are tasty alternatives. Butternut and acorn squashes are already showing up at farmers' markets in the Midwest.

Most people have heard of these but are at a loss when it comes to cooking them. This is a shame, because they have a warm, rich flavor that belies their low calorie count of about 80 calories per cup.

Spaghetti squash has the mildest flavor, making it a suitable base for any number of sauces. Halve it, then bake or microwave until tender. The flesh pulls out in long strands like spaghetti -- hence the name. Top it with a light olive-oil based sauce or white wine vinaigrette and some fresh herbs.

Butternut squash has the deepest flavor. It mixes well with walnuts and dried fruit, such as prunes. Use this combination as a side with pork.

Acorn squash stuffed with cooked orzo, dried fruit and cheese makes a whole meal. Of course, any of the squash can be simply baked and topped with maple syrup or a sprinkle of cinnamon and nutmeg.

Root Vegetables

These vegetables are not all from the same plant family, but what they have in common is that the most commonly eaten part of the plant is the root. The root vegetables include turnips, parsnips, carrots and rutabagas.

Although most root vegetables are available year-round, peak season for most of them starts around September and runs through the winter months. Turnips are already making an appearance at farmers' markets, and the rest won't be far behind.

Although carrots are sweet when raw, most root vegetables have a rather sharp taste, even after cooking. For this reason, many people avoid them. However, root vegetables should be a part of every diet, as they are low in calories and high in fiber and vitamin C.

Sweeten root vegetables by cubing them and then baking slowly, to allow the starches to caramelize. Then toss with a balsamic vinegar and maple syrup sauce for a sweet-and-sour sensation.

Apples

The apple is another food found year-round, but just-picked, in-season apples can't be beat. Peak apple season is generally from September to November.

Look for firm apples with shiny skin and a fresh look. Different varieties are best for different uses, such as eating raw, baking or canning. But don't stick only with your tried and true Granny Smiths or Red Delicious. Instead, try baking with a Baldwin or a Cortland. A fresh, juicy Honeycrisp or Macoun is delicious eaten raw.

Apples are full of antioxidants and fiber. They can even increase good cholesterol levels and stabilize blood sugar. So get creative. Add chopped apples to your oatmeal for breakfast. Or make a scrumptious dessert with baked apples sprinkled with cinnamon and brown sugar, topped with a scoop of ice cream.

Cruciferous Vegetables

The cruciferous family includes all varieties of cabbage, along with Brussels sprouts and broccoli.

Brussels sprouts require a long growing season and grow best in cool, even frosty, air. Some climates allow for a summer picking season, but in most places, the sprouts only mature when cool fall air descends. Often the best time to find them is just after the first frost.

Avoid the sulfurous orbs your mother cooked by cutting out the core and sauteing lightly in butter to bring out the sprouts' sweetness.

New varieties of broccoli tolerate heat fairly well, allowing an extended growing season, but in most areas the peak season is still in the fall. Broccoli is packed full of antioxidants such as vitamin C and beta carotene, as well as calcium, protein and fiber. Most of its nutrients are more easily available to the body when it is cooked.

Add broccoli to a fall salad with a light vinaigrette or low-fat dressing. Add it to stir-fries or steam and toss with olive oil ad roasted walnuts. Broccoli is a very versatile vegetable.

As summer draws to a close, remember to keep an eye out for fall's bounty and try a new recipe tonight.