What, Where & When?
Part of the gourd family, winter squash was first cultivated in American around 5,000 B.C. and in South America more than 2,000 years ago. Squash is typically divided into two categories: summer and winter. Summer squash have thin, edible skins and soft seeds. The tender flesh has a high water content, mild flavor and cooks up pretty quickly. Winter squash have hard, thick skins and hard seeds. Their skin is smooth and comes in a various colors — orange, yellow, green or tan; because the rind is thicker than summer varieties, they require longer cooking. Some varieties are available throughout the year, but the best are from early fall through the winter.

Here’s a rundown of a few popular varieties:
• “Acorn” is round with a pointed end that resembles an acorn (hence the name). It has dark green skin with yellow flesh that’s flavorful and nutty.
• “Buttercup” is small and round with dark green skin and deep orange flesh that’s mild and sweet. The skin is so tough that sometimes you need a hammer to break it open.
• “Butternut” (my fave!) has a long neck and roundish base. The skin is tan with bright orange flesh that’s much sweeter than buttercup or acorn squash.
• “Hubbard” is very large and typically oval and lumpy. The skin is a dullish blue or gray with a moist yellow flesh that’s less sweet than some of the other varieties.
• “Spaghetti” is large and oval with bright yellow skin. The pale yellow or white stringy flesh has a mild flavor that, when cooked, you can shred with a fork to resemble spaghetti.

Nutrition Facts
One cup of cooked winter squash contains 76 calories and is cholesterol-free. It’s an excellent source of vitamin A — in fact, a serving has more than twice your suggested daily amount. It also contains the antioxidant vitamin C, energy-boosting vitamins B6 and folate and some heart-healthy potassium.

What To Do With Squash
In late September, I picked two enormous and gorgeous butternut squash. I made one into a scrumptious soup full of large chunks of squash and potatoes; the other one I diced, cooked and stored in my freezer for later. Every year, my family starts off our Thanksgiving meal with a creamy butternut squash soup. We also stuff acorn squash with a rice-based stuffing, which looks beautiful on the holiday table. You can also add diced pieces of roasted squash to salads, pasta dishes and stews. Mix butternut squash with some rice and you’ve got yourself a mouthwatering risotto.

Shopping Tip: Choose squash that are heavy, hard and have deep-colored rinds free of mold or blemishes. Thanks to its tough exterior skin, you can store winter squash for up to a month in a cool, dry place. Once peeled and diced, squash keep in the fridge for up to five days in a sealed container or bag.

Recipes to try:
• Curried Winter Squash
• Spaghetti Squash Casserole
• Penne with Braised Squash and Greens
• Maple Squash Puree
• Mashed Acorn Squash with Sunflower Seeds
• Lemon-Maple Squash
• Curried Butternut Squash Soup
• Butternut Squash and Apple Soup

1. Have you ever tried them?
2. Have you ever tried them properly prepared? That is, not out of a can or overcooked!

The Basics on Brussels Sprouts
Brussels sprouts have a bad reputation, and I think it’s because they have fallen victim to years of poor cooking techniques. These beautiful little green globes are absolutely delicious and, let me add, ridiculously good for you. A cup only has 65 calories, and they come packed with vitamins A, C and K as well as folate and fiber to name a few. The list goes on.

Bet you didn’t know this: Brussels sprouts grow on a stalk. In fact, bunches of 20 to 40 of these little green guys are attached to a stem that can reach up to three feet high. Of course, you’ll mostly find them sold loose, but you can find them still attached at some markets. It’s an amazing sight.

Shopping & Storage Tips
They are in season from now through the winter. Look for sprouts that are green, compact and uniform is size — this ensures even cooking. You can store them uncooked in the refrigerator for seven to ten days. Or blanch them for a few minutes and freeze them for several months.

Ways to Love Them
Now, as for serving these veggies so they’ll earn the praise they deserve, the key is to not overcook. You can steam, blanch, roast and even fry them. If done correctly (follow recipe directions and cooking times closely!), the flavor will wow you. Brussels sprouts pair well with sweet flavors such as apples and cranberries and savory ingredients such as bacon or mustard.

My recipe below marries Brussels sprouts with other fall flavors. I love this dish because of the variation of colors and textures and the mix of sweet and savory vegetables. Serve it as a side for a weeknight dinner or as part of your holiday feast.

Roasted Fall Veggies
Serves 8

• 2 tablespoons olive oil
• 3 carrots sliced half-inch thick
• 2 cups Brussels sprouts, halved
• 1 large turnip, cut into large cubes
• 3 medium parsnips, sliced half-inch thick
• 1 medium sweet potato, cut into large cubes
• 1 cup pearl purple onions, peeled and whole
• 2 tablespoons fresh thyme
• 2 tablespoons fresh oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Preheat oven to 400 degrees F. Place vegetables in a large, rimmed baking sheet. Toss with herbs, olive oil, salt and pepper to evenly coat. Roast for 35 to 40 minutes or until tender.

Nutrition Info:
Calories: 91.7, Fat: 3.7 grams, Saturated Fat: .54 grams, Protein: 1.2 grams, Carbohydrates: 14.6 grams, Sodium: 113 milligrams, Cholesterol: 0 milligrams, Fiber: 3.4 grams

For more simple Brussels sprouts dishes, try these:
• Basic Brussels Sprouts
• Roasted Brussels Sprouts
• Roasted Brussels Sprouts and Red Onions (shown above, image courtesy of Recipezaar)
• Grilled Brussels Sprouts

TELL US: Love ‘em or hate ‘em?

What, Where & When?
They may have “potatoes” in their name, but they aren’t even in the same family as potatoes. These tubers are a different kind of root vegetable that comes from the same plant family as the morning glory flower. And even though some folks use the names interchangeably, sweet potatoes also aren’t the same as yams, which are starchier root veggies with a less sweet flavor.

So what are they? Well, sweet potatoes are one of the oldest veggies on record, with traces of them dating back more than 10,000 years! These days, you’ll find them in season from as early as August through November.

Sweet potato skin can range in color from brown to orange to purple, while the flesh can be white or various shades of orange. One of the most common varieties is “Beauregard,” but I’ve seen some wild ones at my local farmers’ market. My favorite so far this year has been the purple-skinned and dark orange-fleshed “Carolina Ruby” — great for roasting or baking in the skin.

Nutrition Facts
A medium baked sweet potato has 105 calories, 24 grams of carbohydrates, 4 grams of fiber and more than 400% of your daily vitamin A in the antioxidant form known as beta-carotene. They’re also a good source of vitamin C and potassium. Sweet potatoes with dark orange flesh also contain the antioxidant lycopene.

What To Do With Sweet Potatoes
I love to make my sweets smashed. Instead of boiling them, I bake them in the skin until tender. Once they cool, I remove most of the skin and place them in a saucepan over low heat with a pat of butter, a few spoonfuls of Greek yogurt, salt and pepper. A quick smash with a fork or a potato masher and they’re good to go — simple and yummy! I also make lots of oven fries; I always make extra to chop up and add to grain salads. Try my Sweet Potato Quinoa for a satisfying lunch.

You can also steam, sauté, grill or boil sweet potatoes for salads, soups, pancakes and biscuits. Many folks like to pair theirs with brown sugar or cinnamon, but I prefer mine with salt, lime, smoky chipotle pepper or even coconut. If you’re a fan of the even sweeter combo of sweet potatoes and marshmallows, how about swapping out sugary marshmallows for the natural sweetness of honey instead?

Shopping Tip: Choose sweet potatoes that are firm with intact skin (no large dents or blemishes). Store in a cool, dry place for up to four weeks. Once cooked, keep in the fridge for five to seven days or freezer for six to nine months.

Recipes to Try:
• Sweet Potato Quinoa
• Penne with Sweet Potatoes and Fennel
• Mashed Sweet Potatoes with Coconut Milk
• Honey-Roasted Sweet Potatoes
• Sweet Potato and Celery Root Fries
• Sweet Potato Salad with Chili-Lime Vinaigrette
• Sweet Potato Fries
• Mashed Sweet Potatoes with Orange Essence
• Sweet Potato Hash
• Sweet Potato Soup
• Potato and Sweet Potato Torte
• Vegetarian Sweet Potato Pie

What, Where & When?
Harvested in September and October, pumpkins are an autumn favorite for Americans. In fact, the U.S. is one of the top producers of pumpkins in the world. Morton, Illinois, is the self-proclaimed “Pumpkin Capital.”

A relative of watermelons and cucumbers, pumpkins are a type of squash. They’re round or oval in shape with orange or white skin. Inside, you’ll find pale orange flesh and seeds that are edible. Some varieties of pumpkins have fun names like “Oz,” “Spooktacular,” “Autumn Gold” and “Baby Boo.”

Nutrition Facts
One cup of cooked pumpkin flesh has about 50 calories and no fat or cholesterol. They are loaded with beta-carotene and also contain the antioxidant lutein. Pumpkin seeds, meanwhile, have protein, healthy fats, minerals and a small amount of omega-3 fats.

What To Do With Pumpkins
When you pick up one for Halloween, pick up another to cook. If carving up and cooking a big guy isn’t your thing, supermarkets are full of pre-cooked, canned pumpkin this time of year. Just be careful not to confuse it with the highly sweetened canned pumpkin pie filling. You cook pumpkin like you would any other winter squash — peel it, slice it and remove the seeds. Then roast, boil or steam the pieces until tender. (I sometimes roast pumpkin with the skin on and scrape out the insides after cooking.) You can dice the cooked flesh into bite-sized pieces or puree them in a food processor.

Cooked pumpkin adds moisture and flavor to baked goods. I add pumpkin butter (concentrated cooked pumpkin) to muffins and pumpkin puree to carrot cupcakes. Get adventurous and try some cooked pumpkin in soup, puddings, pancakes, soufflés, pasta dishes, smoothies or veggie burgers.

Most associate pumpkin’s flavor with earthy spices such as cinnamon and nutmeg, but also try it with orange, hot sauce or chili powder.

Shopping Tip: Choose pumpkins that are firm, smooth and brightly colored. You can store whole pumpkins in a cool, dry place for up to three months. Once sliced, keep the pieces in the refrigerator, wrapped in plastic for five to seven days. Place cooked pumpkin in an airtight container in the fridge for a week or in the freezer for three to six months.

Recipes to Try:
• Southwestern Pumpkin Burgers
• Pumpkin Flan
• Spiced Pumpkin Cookies
• Orange Pumpkin Soup
• Penny-Wise Pumpkin Pasta
• Frozen Pumpkin Mousse Pie
• Slimmed Pumpkin Pie

What, Where & When?
A relative of apples, pears are a type of orchard fruit grown on trees. They have a recognizable bell shape, which can range in height and width depending on the variety. Some are short and fat; others are tall and slender. You’ll find pears in a wide range of colors, including green, red, yellow and brown. Inside they have an ivory flesh that’s juicy and slightly grainy. The longer they ripen on the tree, the more mealy pears become. This is why it’s better to choose ones that are slightly firm and let them ripen for a few days at home.

Available from August through October, more than 95% of the ones grown in the U.S. come from western states like California, Washington and Oregon. Some of the most popular varieties are the juicy and sweet Bartlett (green), firm and crunchy Bosc (brown) and the sweet Anjou (green or red). Recently, I sampled a lesser-known variety called Devoe from my local farmer — it’s mildly sweet and tastes best when it’s still a bit crunchy.

Nutrition Facts
Pears are an excellent source of fiber, which helps fight hunger and lower cholesterol. One medium fruit has covers more than 20% your daily need and only knocks out 100 calories. They’re also a good source of vitamins C and K.

What To Do With Pears
The top 3 ways I’ve been enjoying this season’s pears are:

1. With sharp cheddar cheese and whole grain crackers
2. In a salad with mixed greens, toasted walnuts, goat cheese and balsamic vinaigrette
3. Baked in Pear and Apple Muffins

Your options don’t end there, of course. Try them thinly sliced on a turkey sandwich, roasted and pureed in soup or wrapped in thin slices of salty prosciutto. Pears are also great for canning or you can dry them.

Shopping Tip: Choose pears that are free of blemishes and dents. Eat ones that are ripe and soft immediately or store them in the refrigerator for up to three to five days. You can keep firm, unripe pears at room temperature as they ripen.

Recipes to try:
• Pear and Apple Muffins
• Spiced Red Wine-Poached Pears
• Pear Ginger Crumble
• Crunchy Pear and Celery Salad
• Prosciutto with Pears and Arugula
• Pear Soup

What, Where & When
The name comes from the Latin words pomum granatum, which literally means “seeded apple.” It’s the oldest known fruit; experts trace its origins back to northern India and Iran. The Spanish conquistadors brought the pomegranate to America in the early 1500s.

There are 14 varieties of pomegranate that grow throughout the world, in places including Asia, the Mediterranean, the Middle East and California. Available in October and November, most U.S. pomegranates come from California’s San Joaquin Valley (which is also where POM orchards are located). “Wonderful” is the most common variety eaten in the U.S. Other popular varieties include “Grenada,” “Early Wonderful” and “Early Foothill.”

The seeds are what you want from this succulent fruit. After you open one, you’ll find hundreds of them packed into little compartments that are separated by bitter-tasting, whitish membranes. Each seed is surrounded by a transparent red pulp that is sweet yet tart — that’s the tasty stuff.

Nutrition Facts
All the press has gone to pomegranate juice, but nothing can replace the real deal. Half of a pomegranate (the equivalent of two servings of fruit) contains 117 calories, 26.5 grams of carbs and 5.5 grams of fiber. This red beauty is also an excellent source of vitamin C , vitamin K, folate and potassium and a good source of numerous energy-boosting B vitamins and phosphorus.

But wait, there’s more! This exotic fruit is jam-packed with polyphenols, antioxidants linked to the prevention of heart disease and cancer. One study published in the Journal of Biomedical Biotechnology found that pomegranate juice has three times more polyphenols than both red wine and green tea. How ’bout them “seeded apples”?

What To Do With Pomegranates
Opening a fresh pomegranate takes some practice. I take the traditional approach of slicing the fruit in half and prying out the seeds with my hands (I know — a lot of work!). An easier technique is to slice the crown end off and slit the rind vertically in several places from top to bottom (check out this step-by-step slideshow). Then, place the fruit in a bowl of water, and break the sections apart. The seeds will sink to the bottom while the rind and membrane will float. Collect the seeds in a colander, and drain off the excess water.

Once you’ve gathered enough seeds, use a food processor to turn them into fresh pomegranate juice. Don’t forget to strain the results through a fine mesh sieve to catch stray seeds. You can store the juice in the freezer for up to a month.

Besides eating them fresh and making juice, pomegranate seeds work great in salads. They go well with veggies such as spinach, jicama and endive and fruits such as apples, melons and oranges. Make a pomegranate glaze to up the flavor of sweet-and-savory chicken or pork. Or try mixing the juice with sparkling wine or vodka — the most delicious cocktail you’ve ever tasted. You can sprinkle in a spoonful of seeds for extra flavor and pizazz.

Shopping Tip: Look for fruits with shiny, smooth skins that are heavy for their size, brightly colored and free of blemishes. Unopened, pomegranates will last in the fridge for up to two months, or store them in a cool, dark place for a month. You can keep seeds in the refrigerator for about three days or freeze them for up to six months.

Recipes to try:
• Endive and Watercress Salad with Pomegranate Dressing
• Jicama Pomegranate Salad
• Pomegranate & Apple Salad
• Chicken Tagine with Pomegranates
• Eggplant Dip with Pomegranate and Tahini
• Pomegranate Champagne Cocktail
• Pomegranate Gelatin
• Pomegranate Muffins

What, Where & When
Leeks look like giant scallions and are relatives of onions, shallots, garlic and, yes, scallions. They have a fresh and mild onion flavor and, when cooked, they become sweet and tender.

Considered a sacred plant in ancient Egypt, leeks have been cultivated in the United States since the 1700s. They have a white, cylindrical root and sturdy, flat green leaves that fan out from their tops. Both the green and white parts are edible, but the very tops can get tough and you’ll want to trim them away. The layers of leaves tend to pick up a lot of sandy soil as they grow, so it’s important to wash them REALLY well — a mouthful of sand will ruin any recipe. To wash, slice down the center lengthwise and rinse under cool, running water. Or chop them into rings and soak them a large bowl of water — swish them gently and all the sand will sink to the bottom of the bowl.

You can enjoy leeks for months; prime season runs from early June through November.

Nutrition Facts
One cup of leeks has 50 calories, 2 grams of fiber and more than 50% of your daily dose of vitamin K. Leeks also contain the antioxidant beta-carotene and iron for healthy red-blood cells.

What To Do with Leeks
Leeks can be sautéed, steamed, boiled, braised or baked into casseroles. Use them in place of onions for pasta or egg dishes. A tomato and leek frittata is to die for! The mild onion flavor goes well with light fare like chicken or seafood. One of my favorite summer dishes is Ina Garten’s Zucchini Vichyssoise, a potato-leek soup with extra sweetness that comes fresh zucchini — all the ingredients for this recipe are in season right now!

Shopping Tip: Choose leeks that are straight and firm with bright green leaves. Store in the fridge, unwashed and wrapped in plastic for up to 2 weeks.

Recipes to try:
• Mussels with Saffron and Leeks
• Zucchini Vichyssoise
• Zucchini Carpaccio
• Braised Leeks with Sel De Me
• Greek Style Leeks

Get the recipe »

The Problem
Ever been apple picking? If so, you probably remember seeing fallen apples everywhere and maybe even tripping over a few. These gems don’t go to waste — some farmers collect the usable ones to make the bottled cider that we all love. Of course, you’re not the only one tripping over those fallen bits; animals often graze in apple orchards and fields — just think about what else they’re getting on those apples.

Pasteurized vs. Unpasteurized
Most cider is perfectly fine; it’s the unpasteurized stuff you want to be mindful of. After the apples are picked (or picked up), many commercial cider makers heat their liquid to kill the bad bacteria. Some smaller farms may not have the money to invest in pasteurization equipment or feel that pasteurization ruins the taste of the cider, so they sell it unpasteurized. Unpasteurized cider was linked to numerous outbreaks of E. Coli and Salmonella in the late 1990s.

Making It Safe
What’s a cider lover to do? Dana has a farm near her home where they do pasteurize their cider, but when I went apple picking a few years back, I saw a large note on the container indicating that the cider was not pasteurized. Ever since those outbreaks a decade ago, the FDA has required unpasteurized cider products to have a clear label. If you see one, it likely says “This product has not been pasteurized and, therefore, may contain harmful bacteria that can cause serious illness to children, the elderly and persons with weakened immune systems.” Your local farm stand may not advertise it one way or the other. When in doubt, check the labels and ask.

While a sip of unpasteurized cider here or there might be harmless, keep in mind what the FDA notice says — don’t serve any unpasteurized foods to high-risk folks like older adults, infants, young kids, pregnant women and those with a weakened immune system. If you do buy some unpasteurized cider, freezing or refrigerating it will not destroy the harmful bacteria, but boiling the cider for 10 minutes will. Added bonus: pasteurized cider lasts longer (up to three weeks in the refrigerator).

Recipes to Try:
• Apple Brown Betty
• Baked Apple with Crisp Topping (shown above)
• Apple Compote
• Old-Fashioned Apple-Nut Crisp
• Candied Apples