Eat seasonally this Fall and be kind to your wallet. These six fruits and vegetables are great options to enjoy the flavours of the season while not breaking the bank.
Apples, The Best-Value Fruit
Apples are one of the most cost-effective fruits to buy year round in Canada. But in the colder months, apples are highly celebrated – have you heard of apple cider, apple pie or apple tart?
Apples are highly versatile ingredient for baking and cooking comfort food. There are many different kinds of apples and prices differ depending on the type. Keep an eye open for Autumn festivals and farmer’s markets where you can sample different types of apples and compare taste.
Apples are low in calories, yet high in fiber and vitamin C. One medium apple contains about 4 grams, or about 16% of the Daily Value—which promotes feelings of satiety and healthy digestion. They also contain antioxidant compounds that support brain health and lower the risk of chronic diseases like heart disease, diabetes and certain types of cancers.
Cheap Apple-Based Dessert:
Winter Squash: Butternut, Delicata, Pumpkin, etc
Winter squashes fulfill two purposes in Fall: decor and food.
They can last on your counter for up to two months and offers an unique nutrition profile. In a 1-cup serving of butternut squash, you get over 450% of the recommended daily intake (RDI) of vitamin A. Vitamin A is essential for good vision, a healthy immune system, and skin health.
Roast them until tender, boil them in stew, or mash them into a beautiful side dish.
Butternut Squash-Based Recipe Recommendation:
Dark (and sometimes slightly bitter) Leafy Greens
Dark greens not only grow during the fall, but also are some of the healthiest types veggies you can eat.
When stored correctly, they can last for about a week in the fridge or several months in the freezer.
Our favourite dark greens to buys include kale, collard greens, swiss chard, turnip greens and mustard greens.
When shopping for dark leafy greens in the fall, consider checking local farmers’ markets and co-ops, as they often have fresh and affordable options. Buying in bulk or from local sources can also help you save on these nutritious greens while enjoying the seasonal benefits.
Quick Kale Lunch:
Cauliflower, The Overlooked Vegetable
Fall is the primary harvest season for cauliflower, leading to increased supply. Cauliflower is regularly less popular than other in-season veggies such as squash and root vegetables resulting in lower prices and higher availability in grocery stores.
If you can get behind cauliflower, then you will find it to be a versatile ingredient that can be used in a variety of dishes, from soups to roasted cauliflower steaks. Additionally, they have long shelf life and can be stored for an extended period.
Cauliflower-Based Recipe Recommendations:
Eggplants, Delicious & Hardy
For those looking to reduce their meat consumption, eggplants can serve as a meat substitute in various vegetarian and vegan dishes. Eggplant-based dishes, such as eggplant Parmesan or moussaka, are warm and comforting, making them perfect for rainy day meals.
One cup of cooked eggplant contains about 2.5 grams of dietary fiber. Fiber is essential for digestive health and can help maintain regular bowel movements. Additionally, eggplants are a source of vitamin K, with approximately 3 micrograms (4% of the Recommended Daily Intake) per one-cup serving. Vitamin K is important for blood clotting and bone health.
Overall, eggplants can be a healthy addition to your fall meals, providing nutrients that support your well-being. They have a hearty texture and can absorb the flavors of the dishes they’re cooked in, making them a satisfying option for fall recipes.
Asian Eggplant Recipe Recommendation:
Budget-Friendly Carb (aka Potato)
Potatoes get a bad rap due to the popularity of low-carb diets, but they’re actually really nutritious! They are a good source o fiber, vitamin C and potassium. Also, they’re one of the most cost-effective vegetables on the market – lasting for months in your pantry.
Potato-based dishes are a must-have for the colder months. They’re delicious, whether you boil them, mash them, roast them or sauté them.
Experiment this season by cooking with different types of potatoes such as sweet potatoes, gold potatoes, red potatoes, and more.