COLUMN: Learn how to eat with the seasons
Every weekend at the Cache Valley Gardners’ Market, Utah State’s Food Sense Nutrition Education people host a booth where they make a dish featuring a fresh ingredient that is currently in season. They give out samples and recipe cards and it’s always really delicious. Their goal is to encourage people to eat with the seasons.
Each fruit and vegetable has a time when it’s at its seasonal best, which means better flavor, more crunch and maximum nutritious value. It’s also usually the time of year that you can get it the cheapest. Because we have supermarkets full of every kind of produce all year round, you may not know when a lot of fruits and vegetables are at their peak. Most people know that apples and pumpkins are in season in the fall, but did you know broccoli, cauliflower, butternut squash, pears, bell peppers, corn, sweet potatoes, zucchini, blackberries and lettuce are all in season too?
Whenever you can buy produce locally it’s going to be the freshest, but when you can’t (and you can’t always), at least try to buy the stuff that’s in season so you can get it fresher and save money.
Right now butternut squash is hip, and these two recipes will help you get a few more ideas on how to use it, or if you’ve never had it before, how to try it! When buying a butternut squash choose one that is heavy for its size. The more orange the flesh is the sweeter and riper it will be.
This recipe uses two ingredients that are at their peak this month: apples and butternut squash. It’s a perfect warm, light dinner when served with bread on a chilly fall evening.
Apple Butternut Bisque
2 tablespoons butter
1 medium onion, diced
2 cups apple cider
3 cups water
1 medium butternut squash, peeled, seeded and cut into 1 inch cubes* (you should have 5-6 cups)
1/4 cup maple syrup
1 cup half and half
1/4 teaspoon nutmeg
salt to taste
– Melt the butter in a large pot over medium heat.
– Add the onions and sauté, stirring often, until lightly browned – about 20 minutes. (This method is called caramelizing. It makes the onions sweet, which compliments the natural sweetness of the butternut).
– Add the cider, water and squash and bring to a boil.
– Simmer until the squash is very soft, 20-25 minutes. (If the squash does not get soft enough, your soup won’t have as smooth of a texture and may turn out like applesauce.)
– Remove from heat and carefully pour into a blender. Puree until the mixture is consistently smooth. (Depending on the size of your blender you may have to work in batches).
– Return the soup the pot and add the maple syrup, half and half, nutmeg and salt.
– Top with diced apples and candied or toasted pecans.
*To peel a butternut squash you can use a regular vegetable/potato peeler. Once the skin is removed cut it in half lengthwise and scoop out the seeds like you would a pumpkin.
This recipe pairs butternut squash with sage, which is one of the most common ways it is served.
Pan-Fried Pasta with Butternut Squash and Sage
1 1/2 pounds butternut squash (about 4 cups chopped)
1/3 cup onion, diced fine
3 medium garlic cloves, minced
3-4 tablespoons olive oil, divided use
salt and pepper to taste
2 teaspoons dried sage, divided use
8 ounces bow-tie pasta
1/2 cup pine nuts
4 ounces shredded Parmesan cheese
– Seed, peel and chop the squash into one-inch cubes.
– In a medium bowl combine 2 tablespoons olive oil, onion, garlic, 1 teaspoon sage, salt and pepper and toss over the squash.
– Spread the squash out on a baking sheet and roast at 400 degrees for 20-30 minutes until it’s soft and barely starting to brown.
– Meanwhile, boil and drain the pasta according to directions on package. Set aside.
– When the squash is almost done heat remaining olive oil in a large skillet. Add the remaining teaspoon of sage and sauté, stirring constantly, for one minute.
– Add the pasta, squash and pine nuts to the pan and cook until the pasta is hot and starting to get crispy on the edges and the pine nuts are browned. Sprinkle with parmesan cheese.
What are your favorite seasonal dishes? Email Jennelle your fall recipes at jenn.nelle@gmail.com.