The leaves are changing and fall is upon us! Farmer’s markets are still offering beautiful carrots, beets, greens, broccoli, celery, corn, and other nutritious produce from the tail end of summer harvest, so don’t forget to take advantage while it’s still available. Fall harvest starts winding down in late October and November, so start thinking about veggies that can be put in cold storage throughout the winter. More on this in our November edition of Eat Seasonably!
What’s in season in October in Oregon:
- Pumpkin – not just for carving! These orange giants are rich in beta carotene, a vitamin A precursor that is good for eye and skin health. Pumpkins are a great source of vitamin E, vitamin A, and vitamin C, and dietary fiber plus they taste great. Gluten-free Pumpkin Dumplings are a unique way to use this yummy fall vegetable (see recipe below).
- Cabbage – this nutritional powerhouse gets a somewhat limited reputation as simply a coleslaw ingredient, but it is actually very versatile. Cabbage is a member of the Brassica family. This family of veggies includes kale, bok choy, cauliflower, and other veggies that tend to have a slightly bitter flavor and are all rich in cancer-fighting nutrients and vitamin C. Try out our Braised Cabbage with Apple Cider recipe below.
- Winter squash – included in this category are butternut, acorn, delicata hubbard, and kabocha varieties. Squash, like pumpkin, is rich in beta carotene, vitamin A, vitamin E, and vitamin C. Try subbing squash for rice or bread in your meals for a higher fiber, lower glycemic index choice. The possibilities with these delicious vegetables are truly endless.
How to Roast a Pumpkin
The pumpkins for use in baking and cooking are smaller and sweeter than the ones for carving, so ask your local farmer or grocer for the cooking type. Preheat oven to 400F. Wash the pumpkin carefully, cut into 2-inch wedges, and remove seeds. Save the seeds for roasting later! Place pumpkin wedges on a baking sheet and bake 35-40 minutes or until fork tender. Remove from oven and allow to cool. Scoop flesh into a bowl and mash with a fork or puree in a food processor. Use in all your favorite pumpkin recipes.
Gluten-free Pumpkin Dumplings
Adapted from the New York Times
Try these dumplings along side your favorite roasted chicken recipe or all on its own for a delicious vegetarian meal. Radicchio, a cabbage-like vegetable, is also in season in October, and is an excellent source of vitamin K.
1¾ cups mashed, roasted pumpkin (see above) or one 15 oz can pumpkin puree
2 large eggs, slightly beaten
1 tsp salt
1 cup all-purpose gluten-free flour blend
2 tbsp extra virgin olive oil
1 medium onion, finely chopped
¼ crushed red pepper flakes
1 small head radicchio, sliced into thin strips
2 tbsp chopped fresh flat-leaf parsley
Bring a large pot of generously salted water to a rolling boil. Meanwhile, combine pumpkin puree, eggs, flour, and salt.
Heat olive oil over medium heat in a large saucepan. Add onion and red pepper flakes, cooking until softened. Remove from heat and set aside.
When water is boiling, use a teaspoon to scoop pumpkin dough into a ball. Carefully slide off into water. Continue making dumplings until half of the dough has been used. Allow these dumplings to cook until floating plus and additional 2 minutes. Remove with a slotted spoon and transfer to onion mixture. Repeat with remaining pumpkin dough.
Return onion saucepan to medium heat. Toss in ¾ of the radicchio and stir until it is slightly wilted. Season with salt to taste. Serve topped with parsley and remaining radicchio.
Makes 4 servings.
Note: For a Thanksgiving-inspired twist, add 3-4 tsp chopped sage to pumpkin dumpling dough and omit red pepper flakes from radicchio mixture.
Braised Cabbage with Apple Cider
Braising is a wonderful way to bring out the natural sweetness of cabbage. Try this recipe along side oven-finished pork chops and applesauce. Caraway seed, a carminative herb, helps reduce gas and bloating that some people experience when they eat vegetables like cabbage and cauliflower!
2 tbsp butter
1 tsp caraway seeds
1 head red cabbage, thinly sliced
¾ cup apple cider
1 tbsp apple cider vinegar
salt and pepper
Heat a heavy-bottomed pot over medium heat. Add butter and let melt. Add caraway seeds and stir about 30 seconds until fragrant. In small batches, add cabbage, stirring until slightly wilted after each batch. Pour apple cider and apple cider vinegar over cabbage and let simmer about 15 minutes until all cabbage is tender. Season with salt and pepper to taste.
Makes 4-6 servings.
