• 03Nov

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall eats fruits header

    Don’t fret the disappearance of Georgia peaches– there are still plenty of delicious fruits to enjoy this fall!

    Pears: High in fiber and vitamin C, many varieties of pears are in season in the fall. For traditional pears, keep them in a paper bag at room temp to ripen, then store in the fridge. Consume when slightly soft for best flavor. For Asian pears, select a fragrant fruit without blemishes or brown spots, and note they are ready to eat when purchased and will not soften like other pears. Store for 1 week at room temp or up to 3 months in the fridge. Pears are delicious sliced with cheese, chopped into salads, baked into desserts, or enjoyed raw.

    Apples: An apple a day may indeed help keep the doctor away! High in fiber, apples contain a phytochemical called quercetin, which has been linked to a range of potential health benefits, including anti-inflammatory and anti-oxidant properties. As fruits go, apples are pretty convenient– they can be kept at room temp or in the fridge, can last for weeks after purchase, and travel well, making them a great on-the-go snack! Pair apple slices with your favorite nut butter or cheese for a perfect afternoon snack; sprinkle with cinnamon, oats, and honey and bake for a healthy dessert reminiscent of apple pie; chop and add to oatmeal, salad or stuffing for a boost of flavor and nutrition. Or just bite into one whole!

    Pomegranates: These gems take a bit of work to extract, but it’s worth it! High in fiber, vitamins C and K, potassium, folate and copper, pomegranate seeds pack a nutritional punch. They are also a rich source of flavonoids, which help protect your heart, boost your memory and prevent diseases such as cancer. For less mess, try cutting the fruit in quarters and placing it in a large bowl of water to remove the seeds. Choose plump, round, heavy fruit and store in a cool, dry area for up to 1 month, or 2 months in the fridge. Juicy and crunchy at the same time, pomegranate seeds are a delicious addition to Greek yogurt or as salad topping. (See below for recipe.)

    Cranberries: A good source of vitamin C and fiber, cranberries are available dried all year long, but can be found – and enjoyed – fresh in the fall! Choose firm cranberries and keep in the fridge for up to 2 months, or freeze for later use. Skip the canned version and make fresh cranberry sauce and enjoy with roast turkey for a Thanksgiving inspired sandwich all season long! (See recipe below.) Add fresh cranberries to your favorite baked apple recipe for a burst of tart flavor and color. Dried cranberries are super versatile – great for making your own trail mix, adding to salads, and in grain salads.

    pomegranatePomegranate Protein Parfait
    • ½ cup Pomegranate seeds
    • 1 cup low fat Greek yogurt (plain or vanilla)
    • 2 tbs. dark chocolate chips
    • Extract seeds from pomegranate
    • Layer half the yogurt, half the pomegranate seeds and half the chocolate chips in a tall, clear glass.
    • Repeat layers. Enjoy!

    cranberry sauceHealthy Homemade Cranberry Sauce*
    • 3 cups fresh cranberries
    • 1 cup water
    • 1 cinnamon stick (or 1 tsp ground cinnamon)
    • 1 tsp orange zest
    • ½ cup honey, maple syrup or your choice of sweetener
    • Combine cranberries, water, cinnamon, and orange zest in a pot.
    • Add sweetener
    • Cook over medium-high heat until most of the liquid is gone (about 30-45 minutes), stirring more frequently towards the end.
    • Allow to cool and enjoy!

    *Recipe from the gracious pantry

  • 29Oct

    Contributed by GMM Registered Dietitian, Callie O’Steen

    It’s Fall Y’all! I’m loving this cool, crisp weather, SEC football is in full swing, and I brought my leather boots out of storage this weekend. Life is good. But what makes this time of year even better are all my favorite fall flavors. Spring/Summer eats like Peaches, Strawberries, and Arugula are phasing out while some of the best Fall/Winter fruits and veggies are taking over! Here’s some of the great produce you’ll find in autumn and early winter… can you find your favorite?

    • CherriesFall1
    • Muscadines
    • Pumpkin
    • Sweet Potatoes
    • Apples
    • Brussels Sprouts
    • Mushrooms
    • Butternut Squash
    • Acorn Squash
    • Cranberries
    • Swiss Chard

    How many of you chose pumpkin as your favorite? All of you? I’ll have to say I agree… it’s pretty much the essence of fall! But let’s look at a few of my other fall favorites: Mushrooms, Brussels Sprouts, and Cranberries. I can’t say they’d make the best lattes (mushroom spice latte anyone?) but they sure are great side dish staples with loads of vitamins and minerals!

    FallMushLet’s take a look at Mushrooms. We’ve got Button, Portobello, Shiitake, Oyster, and the list goes on. So many tasty varieties and so healthy too! With vitamins like Riboflavin and Niacin, Mushrooms can help boost your immune system! You’ll also find a mineral in Mushrooms called Selenium. Selenium has antioxidant components that help protect our cells from harm.  Super hero veggie, no? Well let’s talk cooking… how can we incorporate more Mushrooms in our diets? At GMM we’ve paired them with our creamy risotto! Try them in our Chicken Provencal with Mushroom Risotto and Green Peas meal!

    Ok let’s talk sprouts now,FallBruss of the Brussels variety. Whenever I mention Brussels Sprouts, most people instantly turn up their noses and dash out of the kitchen. Personally, I remember being in preschool and running the opposite direction when the teachers brought out Brussels sprouts for snack time. However, I will say, I have matured and now love to prepare these little cabbage-like sprouts at thanksgiving and other holiday gatherings! Brussels Sprouts are a great source of Vitamin C, providing 124% of your daily Vitamin C needs in one cup! They also contain Vitamins A and K as well as folate and potassium and of course fiber. You’ll also find a phytochemical called Sulforaphane in Brussels Sprouts which researchers have found to be a cancer fighting agent! Sulforaphane is found not only in Brussels sprouts but other cruciferous vegetables as well, like broccoli and cabbage. Be sure to try GMM’s Roasted Brussels Sprouts with Baked Turkey Ziti! One of my personal favs!

    FallCranLast but not least, let’s talk Cranberries. We’ve all seen the commercials with the men standing in cranberry bogs, so we know these tasty, tart fruits grow in a unique environment. Cranberries grow on long-trailing vines in a soft, marshy area. The night before harvesting, farmers will flood the fields with water and that’s when we see the floating berry. I’ve always wanted to play in a cranberry bog! (You know you want to too… I can’t be the only one that’s thought about it).  In terms of nutrition this tiny beast of a berry packs a punch with vitamin C and a phytonutrient called anthocyanin. Not only does anthocyanin produce a rich, vibrant, red color, research also suggests that it may have antibacterial benefits, especially for our bladder and stomach. Cranberry’s tart flavor pairs really well with sweeter fruits like apples and oranges. Try our GMM breakfast with Eggs and Egg Whites, Citrus Salad, and Orange Cranberry Muffin Top!

    So how’s about we spread the pumpkin lovin’ and incorporate some other tasty fall fruits and vegies into our diets!

    Check out Callie on Atlanta & Company talking about Fall Fruits and Veggies below!