Fall Harvest Vegetables

Fall and winter are the perfect seasons for trying different vegetables that are in season. Beets, brussel sprouts and Asian vegetables are a great addition to any holiday meal. 

Beets

Beets are known by the unique dark red and purple colour of the root, however, the green tops can be eaten too. Try beets in many ways, for example:

• Add boiled, steamed or roasted beet root slices to salads.
• Use raw beet greens for salads.
• Grate raw beet root and raw carrots for a colourful salad.
• Bake or roast beet root in the oven, alone or with other root vegetables, and use as a side dish.
• Add raw beet greens to sandwiches and wraps. 

How to wash and store beets:

• Store unwashed beets in a plastic bag in the fridge for up to 2 weeks.
• Store unwashed beet greens in a plastic bag in the fridge for 3 to 5 days.
• Wash beets and beet greens just before cooking.

Nutrition spotlight! 

Beets contain folate, potassium, and vitamin C. Folate helps to build new red blood cells and lowers the risk of having a baby with birth defects. It may also help lower the risk of heart disease.

Brussels Sprouts 

This locally grown green vegetable is a delicious and nutritious addition to any meal.

• Try them baked, boiled, steamed, roasted or microwaved.
• Add them to soups, a stir fry or grated into salads.
• To enhance the flavour of cooked Brussels sprouts, add some lemon juice, sprinkle with nuts, chopped dried fruit or breadcrumbs or add some grated parmesan cheese. 

Tip:

Before cooking,score the ends by making an “X” with your knife in the stem. This helps make sure that they cook evenly.

How to wash and store Brussels sprouts:

• Store unwashed Brussels sprouts in a plastic bag for 3 to 5 days.
• Just before cooking, wash Brussels sprouts with cold water. Remove damaged and discoloured outer leaves and trim off the hard stems. 
  

Nutrition spotlight! 

Brussels sprouts contain vitamin C. Vitamin C helps to keep your immune system healthy. It also helps to heal cuts and keeps your gums, bones, muscles, tissues and blood vessels strong. Vitamin C is also an antioxidant. Antioxidants may reduce the risk of some chronic diseases. Brussels sprouts also contain folate, potassium, vitamin A and fibre. 

Asian Vegetables 

Did you know that a wide variety of Asian vegetables are grown here in Ontario?  Some Asian vegetables to look for are bok choy, nappa cabbage, Chinese spinach and Chinese broccoli.

How to prepare Asian Vegetables

These greens cook quickly. Stems take a few minutes while the leaves will cook in about 30 seconds. Here are a few ideas for cooking Asian vegetables: 

• Add leaves and stems to a stir fry or soup.
• Use the raw leaves in salads.
• Add leaves and stems to braised dishes of pork, beef and duck.
• Grated nappa cabbage is a great base for Asian style coleslaws.
• Pair Asian vegetables with traditional flavours such as soy, tamari sauce, oyster sauce, ginger, garlic and chili spices.

Storage tip:

Wrap the vegetables in plastic and place in your refrigerator crisper. They can wilt and dry out within a few days so don’t wait too long to cook them. 

Nutrition spotlight! 

Like other dark leafy greens, these Asian vegetables contain vitamin A, vitamin C and potassium. Vitamin A helps your eyes and skin stay strong and healthy. Potassium is a mineral that helps to control your blood pressure and keeps nerves and muscles working well together.