By Paula Jager CSCS as published in Natural Muscle magazine November 2012
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While I love the hot and humid summers we have in Florida I must admit I look forward to the drop in temperatures come mid September and early October. Despite what most Northerners believe we do have distinct seasons here in Florida, just not as dramatic yet the change is welcome.
In addition to the cooler weather the much anticipated fall crops—the wonderful fresh bounty of fruits and vegetables in our markets is another clear sign that the season has changed.
Crisp apples and pears and winter squashes initially come to mind but there are a lot of other delicious seasonal fall fruits and vegetables. It’s also the time for pomegranates, artichokes, beets, eggplant, Swiss chard, mushrooms, broccoli and peppers. And let’s not forget the small “pie” pumpkins; once I spot those I instinctually crave the culinary delights of all the fall favorites.
These fruits and vegetables are nutritional powerhouses complementing any diet and adding a punch of vitamin C and fiber, vitamins A, E, K and B complex along with minerals manganese, copper, magnesium, potassium, iron, calcium and phosphorus.
They can be served by themselves, in soups, stews and hearty casseroles. Here are a few of my favorites. . .
Athlete’s Breakfast Hash
¼ lb bacon (nitrate/nitrite free)
1 lb ground pork sausage (ditto)
3-4 green onions, sliced
2 organic pears, chopped but not peeled
1 acorn squash (can also use butternut)
½ tsp dried ground sage or 1 tsp fresh
Sea salt and freshly ground black pepper to taste
Cut squash in half, scoop out seeds; bake cut side down in pan with about ½” water at 350 for 45 min or until fork tender. Let cool, peel and cut into bite size pieces.
While squash is baking cook bacon until crisp in a cast iron skillet; drain, crumble and set aside. Sauté sausage, green onions and pears in the bacon grease for about 5-8 minutes. Stir in squash and heat until warmed through stirring gently. Sprinkle crumbled bacon on top.
Serves 4 - 6
Yum! Breakfast of champions.
Sautéed Cabbage & Apples
1 medium head organic green cabbage, thinly sliced
1 large onion, sliced and halved
2 tbs pastured lard or other healthy fat
2 organicFujior Granny Smith apples, sliced with peel*
1 tbs fresh lemon juice
¾ tsp sea salt
½ tsp freshly ground black pepper
*useFujiif you prefer a hint of sweetness or Granny Smith for a tad of tartness
In a large cast iron skillet or Dutch oven melt fat over medium low heat. Add cabbage and onions and cook for 15 min, stirring occasionally. Meanwhile toss apples with lemon juice. Add apples, sea salt and pepper and cook for about 25 minutes longer or until cabbage is tender.
Serves 4 – 6
Excellent with pork.
Shepherd’s Pie
1 lb grass fed ground beef (or pastured ground turkey)
2 tbs healthy fat
1 medium organic onion, chopped
3 organic carrots, chopped
8 oz fresh organic mushrooms, sliced
1 tbs tomato paste
½ tsp thyme
½ tsp marjoram
Sea salt and freshly ground black pepper to taste
1 cup beef stock (homemade preferred)
1 tbs. arrowroot powder
2 tbs cold water
Mashed Potatoes
3 cups sweet or white potatoes
Butter or ghee to taste
Broth or raw milk
Paprika
In a large cast iron skillet or Dutch oven heat fat over medium heat. Add onions and carrots; reduce heat, cover and cook until tender—about 5 minutes. Add mushrooms and cook about 3 minutes or until slightly tender. Add the ground beef and cook until no longer pink. Add the tomato paste, thyme, marjoram, sea salt and pepper and beef stock and bring to a simmer.
Stir the cold water into the arrowroot powder until dissolved. Add to the meat mixture until slightly thickened—about 1 minute taking care to not overcook.
Meanwhile cook the potatoes in water on a low boil until tender. Add butter or ghee to taste along with a little broth or raw milk for a nice spreadable consistency.
Place in a lightly buttered 2 quart baking dish.* Add in the meat mixture, top with the potato mixture taking care to spread evenly and seal to the edges. Sprinkle w/ paprika.
Bake at 375 about 30 minutes or until bubbly and the potatoes are just slightly golden.
Serves 4 - 6
*You can also make these as individual servings in a mini casserole dish. Great for lunch!