All Summer long we’ve watched more and more beautiful produce fill the farmer’s stalls at our weekend markets, giddily awaiting new arrivals each weekend. If there happens to be a peak time when the market is simply bursting with just about anything you could think of, it's September. The crescendo of the summertime harvest meets the arrival of the first of Fall when we get to experience the best of both worlds. Sweet berries and zucchini share the same tables as butternut squash and apples, resulting in a wonderfully overwhelming overlap of the seasons’ best.
To help you get through your hauls and make the best use of all the fresh produce available, here are five ways to use our favorite September produce, and optimize the nutrition packed inside.
FIGS: Pure bliss on their own
If they can even make it to your kitchen before being devoured on the way home (we can’t resist a fresh fig warm from the sun), it's paramount to enjoy them as soon as possible. Figs, fall delicacies, are in fact extremely delicate. That means perfectly ripe ones last for a day or two before they begin to lose their glory, and should be eaten asap, or safely stored in the coldest part of your fridge.
Our Wellness Tip:
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If possible, reach for fresh figs instead of dried ones. Dried figs are heavily concentrated with sugar, whereas fresh figs are relatively sugar-light, with only 8 grams of carbs per fig while being high in essential minerals and vitamins such as copper and vitamin b6.
Our culinary tip:
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If you happen to be lucky enough to have an abundance of fresh figs on hand to get creative with, we love to pair them with anything savory like salty cheese, hearty nuts, or rich meats (aka the most magical charcuterie board imaginable). Try them salty-sweet style in our Roasted Figs with Roquefort, which is bound to become your favorite cocktail hour starter.
APPLES: Raw is the best
I’m sure this comes as no surprise, but when it comes to enjoying this fiber-filled fruit, simply raw is best. While we love to enjoy all of Fall’s delicious treats that call for baking, roasting or sauteing slices (often peeled) in copious amounts of sugar and spice and all things nice, high temperatures will tend to decrease the vitamin C content, which is particularly susceptible to heat.
Our Wellness Tip:
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When enjoying, keep on the peel for sure, and to absorb most of the nutrients locked within the colorful skins and flesh, pair a raw apple with a satiating healthy fat. This all-star combination will not only help keep you full longer but help your body digest all the fat-soluble vitamins (such as vitamin A) provided by the crunchy fruit.
Our Culinary Tip:
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Enjoy crisp and sweet apples in our favorite Fall salad, which features a simply delicious homemade dressing made with high-phenolic extra virgin olive oil.
GARLIC: Smash to unlock the most nutrients
Many of the benefits of raw garlic come from an enzyme called allicin that boasts anti-inflammatory, antioxidative, and antibacterial properties. The alliinase enzyme is activated when the garlic is chopped or crushed.
Our Wellness Tip:
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When it comes to enjoying your daily clove or so, studies demonstrate that heating has a negative influence on the beneficial effects of the anti-inflammatory allyl sulfur compounds. This doesn’t mean sautéing or roasting this fundamental flavor enhancer is off the table (we could never imagine!), but it does mean we suggest you get acquainted with the best ways to prep it for using raw.
Our Culinary Tips:
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No need to peel perfectly- Just smash it with the handle or edge of a knife, then remove the papery skin.
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Grate peeled cloves on a Microplane– stop the tedious chopping. This is great for making dressings, aioli, and pestos. Try it out for yourself with Limor's High-phenolic Cesar Dressing
EGGPLANT: Keep the skin
Our Wellness Tip:
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The mesmerizing color of eggplant isn’t just for show. The flavonoid nasunin, a supercharged antioxidant is responsible for providing the most valuable of nutrients found within the fruit (yep, not a vegetable, although we tend to think of it as such), as well as its rich, purple hues. Thus, it’s key to keep the skin on when cooking. The skin often gets a bad rap for being “bitter” or “leathery,” but when prepared properly, it can add an awesome smoky flavor to your entire dish.
Our Culinary Tip:
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The most delicious method of cooking eggplant in our humble opinion is by roasting it, and this 3-Ingredient Roasted Eggplant and The Ultimate Tahini Sauce is unbelievably easy.
BRUSSELS SPROUTS: Roast to perfection
Brussels sprouts have seemingly been rebranded since suffering from decades of being boiled into pure mush. Don’t blame your Grandma for making you miss out on years of this superfood, she didn’t know what we do now. Thankfully, chefs have learned that overcooking cruciferous vegetables like brussels sprouts causes their sulfur-containing glucosinolates compounds (a type of phytochemical) to release, which creates a pungently unpleasant aroma.
Our Wellness Tip:
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To release their full nutrient potential, thinly slice or roast Brussels sprouts.
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The bitter-flavored glucosinolate compounds have strong anti-inflammatory and antioxidant potential, but only once they are chopped or cooked. This is because the bioavailability of glucosinolates reaches their full potential only once the cell walls in the veggies break down, which occurs when a special enzyme called myrosinase converts them into biologically active compounds called isothiocyanates.
Our Culinary Tip:
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To switch up your typical roasting method, try our Date Syrup Roasted Brussels Sprouts, ready in less than 20 minutes in the oven.
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Try shaved Brussels with our Apple and Pomegranate salad
