Whether you are traveling to new places with weather that isn't your typical daily forecast, or staying cozy in a nearby familiar getaway, Noshable has you covered with future ideas on grocery needs! -- but with a seasonal twist and why it's important.
Being in a new location can spark a great deal of creativity! Aside from the experience and enjoyment of trying new foods, there are numerous nutritional benefits to incorporating them! The advantages of eating fresh seasonal produce include increased nutrient content, create higher flavor profiles in dishes, and be more cost-effective—not to mention support local farmers nationwide!
Increase Nutrient Content: Eating in sequence with the seasons promotes variety. This includes consuming vitamins and minerals in differing ways that support a healthy diet in unlimited ways. Instead of consuming your necessary daily vitamin intake through sugary gummies and synthetic manufacturing, you can indulge in its most natural form during meal times. Sustaining smiles and healthy habits!
Flavor Profile and Freshness: Produce that is distributed seasonally is typically picked near perfect ripeness. Meaning, that when produce is picked at its prime, the flavor quality is elevated and can contribute immensely to dishes. Moreover, seasonal foods are harvested and transported to stores promptly. This means less time in storage which aids in the preservation of natural textures and flavors. This technique can easily be compared to produce that is grown and picked out of season, and treated with preservatives to last weeks or months until use.
Cost Effectiveness: With the reduction of transport times and preservatives used, fewer expenses are used on the produce, making it more cost-effective for the consumer! Likewise, buying in bulk or when on sale, canning and freezing are great options to utilize to have produce year round!
Supports Our Farmers!: Purchasing locally-grown produce in stores not only aids in financial income for the farmers but also enhances rotation of soil nutrients for crop growth. With an endless amount of reasons to purchase from a farmer, this seasonal practice enhances sustainability, using fewer resources (i.e. energy and water) when compared to artificial growing conditions during off season.
With the discussion of why you should be eating seasonally, the next question to answer is how? The simple answer is to know what to add to your cart! Other than knowing a decent estimation of where your fruit is being harvested from, knowing there's a decreased amount of preservatives (chemicals) on your produce since transportation time is lessened, is reassuring. Depending on where you are located specifically, knowing the common and easily accessible options can be beneficial!
Here is an easy reference guide that follows the next few months to aid in your travels and choices!
November Fruits
Apples, pears, oranges, grapefruits, and cranberries
November Vegetables
Pumpkins, sweet potatoes, carrots, brussels sprouts, and kale
December Fruits
Oranges, lemons, grapefruits, limes, pomegranates, pears, apples, and kiwi
December Vegetables
Carrots, beets, cabbage, brussels sprouts, kale, and squash
January Fruits
Oranges, tangerines, lemons, grapefruits, limes, pomegranates, pears, and apples
January Vegetables
Carrots, turnips, beets, brussels sprouts, kale, cabbage, and sweet potatoes
There aren't many things that are better than comfort foods during chillier weather. But adding a healthier touch to make us feel better, while still being delicious -- classic comfort foods, made more conscious! No matter if you are a breakfast, lunch, afternoon snack, or dinner lover, here are some ideas that can get you started!
Pumpkin Muffins
Muffins are a fall staple in my family. Having them pre-made so they are easy to grab and go through busy days make life just a little bit easier. Meanwhile, adding in natural superfoods, like pumpkin, that support high-energy adventures is an added advantage! Adding nuts, chocolate chips or extra cinnamon for added fall flare, customizing these treats to better suit your needs is highly recommended!
- 1 ¾ flour (can be gluten free or choice of bakers flour)
- 1 cup canned pumpkin (100% pumpkin puree!)
- 2 eggs
- 1 cup coconut sugar (can be substituted with regular sugar)
- ¼ milk of choice (oat, soy or almond)
- 2 tbsp maple syrup (or honey)
- ⅓ cup coconut oil
- 1 tsp salt
- 1 tsp baking soda
- ½ to 1 tsp cinnamon (I LOVE cinnamon so adjust to your liking!)
- 1 tsp pumpkin pie spice
- Optional: walnuts, chocolate chips
- Preheat the oven to 350 degrees fahrenheit.
- Mix all ingredients in one bowl until well combined. I have found that whisking works best!
- Adding additions like chopped nuts or chocolate chips is optional, but highly suggested!
- Grease muffin tins or fill with holiday themed baking liners! Fill each muffin cup about ½ - ¾ full. Bake for 15-20 minutes, or until there is no raw batter in the middle when poked with a toothpick!
- Let muffins cool in muffin tin and then transfer to a cooling rack. Serve once cooled, or store in the refrigerator for up to 7 days!
Grilled Chicken Autumn Salad
Choosing a variety of lettuces provides the best textures, flavor and nutrients! I favor the crunch from romaine leaves, while the benefits of kale, but swap out your favorite leaves to best accommodate you! Additionally, when chopping up your fruit, figured through trial and error, the smaller the fruit pieces are chopped, the better the salad is! That way you can choose a bite with all components of the salad to enjoy in its entirety. To make this a multi-seasonal favorite, swap out fruits and nuts, and adjust your dressing with appropriate flavors!
- 4 oz grilled chicken
- ½ cup romaine lettuce
- ½ cup kale, chopped
- ½ honeycrisp apple, chopped (or apple of choice)
- ½ pear, chopped
- *Salad dressing recommendations:some text
- Light oil vinaigrettes
- Avocado oil + minced garlic + italian seasoning
- Honey + dijon mustard + avocado oil
- Oil of choice + salt and pepper + sriracha (for some kick!)
- Optional: walnuts, pecans, cranberries, sunflower seeds
*Depending on your specific needs, likes/dislikes, and brand favorites, salad dressings can be extremely difficult to navigate or choose! Homemade dressing with oils, spices, and citrus components are always my go to! You are more than welcome to add your favorite go-to dressing, but if you are looking for something new, I recommend these combinations on your fall salad!
- Gather your grilled chicken (frozen/pre grilled chicken is just fine! But fresher the better!) and cut into strips.
- After washing and drying your lettuce leaves, prepare your lettuce bed by either tearing leaves into bite size pieces for shredding into chunks. Top your lettuce off which chopped apples, pears, and chicken.
- Drizzle your choice of dressing over your salad, top with optional ingredients, and enjoy!
Butternut Squash Soup with Orange Zest
As the fall season gets cooler, the warm soups start to make their return. Taking a spin off a butternut squash classic, adding a refreshing twist makes for the perfect transition soup between seasons! Adding citrus gives a vibrant kick that compliments the subtle flavors of the squash, elevating your palette, while giving an extra boost of vitamin C during cold and flu season!
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 1 carrot, chopped
- ½ teaspoon salt
- 2 cloves garlic, minced
- 1 medium sized butternut squash, peeled (around 3 pound squash)
- 3 cups vegetable broth
- 1 tablespoon fresh sage
- ¼ teaspoon cinnamon
- 1 teaspoon ginger, grated
- 1 orange + zest of rine
- Fresh cracked pepper
- Heat the oil in a large pot and combine the onion, carrot, salt, and garlic over medium heat to saute. Occasionally stir for 5 to 8 minutes until contents are softened, add chopped squash. Cook for 8 to 10 minutes until squash is softened, stirring to avoid burning.
- Add vegetable broth into the same large pan and cook on low heat for 3 minutes. Add in sage, cinnamon, and ginger. Once fragrant, bring soup mix to a boil, cover contents, and reduce to simmer. Add in juice of one orange, cook for 25 minutes on simmering heat.
- Once squash is tender, let the soup cool enough to add into a blender. Carefully transfer into a blender (can do in multiple batches if necessary), blend contents until smooth. Soup consistency should be slightly thick, but more vegetable broth can be added to thin out, and then reblend. Top off with orange zesting and cracked black pepper.
- Serve warm and enjoy! Refrigerate leftovers and keep up to 3 days for best results.
