Extension Connection

Seasonal and Simple--A Guide for Enjoying Fresh Fruits and Vegetables
By Janet Hackert, Nutrition Specialist     

Ever wonder what fresh fruits or vegetables are the best buy because they are in season locally? Or what might be available at a farmers market or roadside produce stand? And what to do with what is available? University of Missouri Extension has recently published a booklet called Seasonal and Simple – a Guide for Enjoying Fresh Fruits and Vegetables that answers these questions for our state.

According to Seasonal and Simple, fruits and vegetables in season September through November include apples, beets, broccoli, cabbage, carrots, cauliflower, greens, lettuce, pumpkins, radishes, spinach, sweet potatoes, turnips, and winter squash. Sweet potatoes and winter squash can even have an extended season through December.

The booklet also reminds us that “the colors of fruits and vegetables are indicators of phytochemicals – the chemicals plants produce like lycopene, luetin, and quercetin. These chemicals are studied for how they contribute to a longer, more healthful life. The message from the studies is simple – eating a variety of colors of fruits and vegetables is an easy way to enjoy all the goodness of the wide array of nutrients found in different fruits and vegetables.”

For each fruit or vegetable listed, there is a description of the item’s nutritive value followed by storage tips. There is also an explanation of how to prepare the fruit or vegetable, in general, and some serving suggestions. Two recipes are also listed for each item. Some of these recipes are for the particular fruit or vegetable by itself. Others include other fruits or vegetables that would be in season at the same time of year.

Some of the recipes in the Seasonal and Simple booklet are pretty basic, like whole baked apples, cheesy broccoli and pasta bake, or roasted pumpkin seeds. Others are less common ideas like spinach on pizza, grilled radishes, or roasted beet salad. Some recipes just offer a new way to fix an old standby, like roasted sweet potatoes: no sugar added, but instead roasted with basil, oregano, garlic, ginger or cinnamon.

For more information on safely installing a car safety seat or booster seat and how to properly restrain a child of any age, contact local law enforcement officials or the local Health Department. They will be able to guide you to a certified child passenger safety technician.

Other resources include the Missouri Department of Transportation’s Highway Safety Division brochure or call them toll free at (888)327-4236.

  (Written October 13, 2009)

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Extension Connection Barb Ubben, Web Manager harrisonco@missouri.edu Last revised: 05/25/04