Eat fresh + eat clean + meal prep = healthier you.

We've all heard it before, but time is precious and carving out grocery shopping, prep time, and a proper sit down meal, is even more difficult in the Fall when we are busy with getting back in the swing of regular life.

So what's a girl to do? 

Just like we always do - we "work it out."

The Fall months are the perfect time to "get down with the get down" in the kitchen for novices and experts alike. Ingredients are ripe for the picking, literally, we apple pick and pumpkin pick! Farmers Markets are still overflowing with the freshest ingredients and September in particular is host to a variety of fresh fruits, vegetables, and more that you can cook and enjoy! 

Shopping seasonal is a great way to start experimenting and really elevate your tastebuds. We've put together a go-to list of fresh fruits and vegetables to purchase ASAP. These items should be standards in your fridge and in your fruit bowl all month. You'll notice if you shop seasonal, prices are a little lower because they are in abundance. Keep these items around and all you'll have to do is add a little protein and you'll be a five star chef creating meals. Keep reading and we'll show you how.


fall Eats - Seasonal Shopping List

Apples

They are an extremely rich source of antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Mushrooms

This good-for-you veggie includes selenium for bladder health, plus they're low in calories: Six medium white have just 22.

Squashes

Also low in calorie and super versatile, they have a ton of vitamin A, as well as significant amounts of vitamins C, E, B6, niacin, thiamin, pantothenic acid, and folate.

Sweet potatoes

A very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

Pears

These fruits are one of the highest-fiber fruits available, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25 to 30 grams.

Brussel sprouts

No longer should you dread to eat these, like you did as a child. These green goddess have a high amount of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids.

Cauliflower

One serving contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.


Now you have these seasonal fruits and vegetables, what are you going to do with them? 

We like to shop once a week and use all our ingredients in a couple different ways. It keeps us on our toes experimenting with new recipes and also ensures nothing spoils, because we know y'all are going to use that as an excuse to not grocery shop.

So watch this! Here is two recipes that allows you to use a variety of seasonal ingredients in unique ways.

Grilled Vegetable Stacks with Lemon Hummus

Photo credit: glutenfreegoddess.com 

Photo credit: glutenfreegoddess.com 

2-3 slices of large red or purple onion, peeled, trimmed

½ red bell peppers, cored, sliced into pieces

½ large yellow bell peppers, cored, sliced into pieces

¼ large zucchini, halved, sliced lengthwise

¼ large yellow squash, halved, sliced lengthwise, to make 6 pieces

¼ medium-large eggplant, trimmed, sliced into pieces

1 large portobello mushroom caps, stemmed, gills removed

1/4 cup olive oil

3 tablespoons balsamic vinegar

1 cloves fresh garlic, chopped

¼ teaspoon each: dried thyme, dill, parsley

2-tbs of plain hummus, seasoned with ½-fresh squeezed lemon

Directions:

In a large bowl combine the onion, bell peppers, zucchini, yellow squash, eggplant, portobello mushrooms

In a glass cup combine the olive oil, balsamic vinegar, garlic, thyme, dill and parsley. Pour the marinade over the vegetables. Season with sea salt and ground pepper, to taste. Gently toss to coat. Cover and marinate for one hour

Heat a cast iron pan, grill pan to medium-high heat

Place veggies in the pan and cook until the vegetables are tender crisp, about 20-25 minutes, may have to do in waves, depending on the size of your pan. Remove the veggie and set aside.

Create a vegetable stacks by placing the portobello mushroom cap on a serving plate and layer it with a 1-tbs of lemon hummus. Add the eggplant, peppers, zucchini and onion. Top with a 1-tbs of hummus. Sprinkle with fresh chopped chives. Serves two.


Now onto the next day. We love this recipe because you can double or triple the ingredients and freeze it for a cold day and it's a perfect soup to warm your soul!

Curried Sweet Potato and Millet Soup

Photo cred: thewunderlustkitchen.com 

Photo cred: thewunderlustkitchen.com 

1 tbsp vegetable oil

2 onions, finely chopped

2 carrots, peeled and diced

2 stalks celery, diced

2 cloves garlic, minced

2 tsp minced gingerroot

2 tsp curry powder

1 tsp freshly grated orange zest

2 cups sweet potato purée (see tips, below)

6 cups low-sodium vegetable or chicken stock

3/4 cup millet, toasted (see tips, below)

1 cup freshly-squeezed orange juice

Salt and freshly-ground black pepper

Directions:

In a large saucepan or stockpot, heat oil over medium heat for 30 seconds. Add onions, carrots and celery and cook, stirring, until carrots have softened, about 7 minutes.

Add garlic, ginger curry powder and orange zest and cook, stirring, for about one minute. Add sweet potato purée and stock, and stir well.

Bring to a boil. Stir in millet. Reduce heat to low, cover, and simmer until millet is tender and flavors have blended, about 30 minutes.

Add orange juice and maple syrup and heat through. Season to taste with salt and pepper. Ladle into bowls and garnish with toasted nuts and a drizzle of yogurt, if using. Serves two.


We know that doesn't solve all the trials and tribulations to cooking at home, but it does get you on the road enjoying September's seasonal gifts. Give it a whirl, report back to us with maybe a tagged photo @wionutrition (hint, hint).

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Be on the read for more posts from us on healthy recipes, tips, and shopping to be a badass in the studio and in the kitchen!

 

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