The orchards and the farms beckon as the air becomes crisp and cool. Visiting a farm or apple picking is a great way to support local agriculture, while getting some exercise and nutritious foods. If you can’t get out to the local farms, try some seasonal fruits and vegetables at the market.
Fall fruitsPomegranate
Pears
Apples
Cranberries
Fall vegetables
Sweet Potatoes
Cauliflower
Broccoli
Squashes – acorn, butternut
Get outside and enjoy the season full of Fall festivals, sporting events, gardening, farmers markets and many variations on Halloween celebrations for all ages! Here is a recipe to help you celebrate Fall!
Barley, Portobello & Butternut Squash Pilaf
Serves 8
Pearl Barley – 1 cup
Olive oil – 1 TBSP
Yellow Onion – ½ cup diced
Fresh garlic – 1 tsp minced
Vegetable broth, Low Sodium – 4 ½ cups
Apple juice – 2/3 cup
Salt – ½ tsp
Black Pepper – ¼ tsp ground
Roasted Butternut Squash – 3 ½ cups diced
Grilled Portobello Mushrooms – 1m1/4 cups diced
Dried Cranberries – 1/3 cup
Fresh Thyme – ½ tsp
Parmesan Cheese – 1 cup shredded
Preparation
Preheat oven to 350 F> On sheet pan, spread a thin layer of barley and bake until golden brown, 15-18 minutes. In stockpot over medium-high heat, heat oil. Add onion and garlic. Saute until onion is translucent, 3-5 minutes. Add barley. Cook, stirring constantly, 1 minute. Add broth, apple juice, salt and pepper. Bring to a boil and reduce heat. Cover. Simmer until barley is tender and liquid is nearly absorbed, 25-30 minutes. Add squash, mushrooms, cranberries and thyme. Cook until heated through, 2-3 minutes. Fold in cheese. Serve hot.
Calories:220
Carbs: 30g
Protein: 8 g
Saturated Fat: 3g
Total Fat: 8g
Cholesterol: 10mg
Sodium: 470mg
Recipe courtesy of Aramark Food Service.
Enjoy the Season. Enjoy the Food!