After completing this continuing education course, nutrition professionals should be able to:

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2 After completing this continuing education course, nutrition professionals should be able to: 1. Recommend regional, seasonal produce with complementary herbs and spices. 2. Provide clients with 7 recipes per webinar based on the seasonal produce. 3. Demonstrate tips and techniques that will assist the home cook with the provided recipes. 4. Direct clients to resources on the produce in their area. 5. Discuss evidence-based health benefits of herbs and spices in relation to a healthy well -balanced food plan. 2

3 As the color palette of autumn leaves deepens in many places, so does the flavor of fall produce. The chill in the air reminds us that pumpkin patches, apple harvests, new crop pecans, and wild grapes are soon on their way. As nutrition professionals, it is the time to excite your clients to get back into the kitchen and spend some time tinkering again: making long-simmered stews and sauces, braising, baking, and other forms of cooking that we don t do in hotter weather. The cooler temperatures bring a whole slew of seasonal goodies to cook with so lets jump in! 3

4 Cauliflower Mushrooms Carrots Brussel Sprouts Winter Squash Arugula Kale Celery Root Beets Turnips Apples 4

5 Persimmons Parsnips Pomegranate Pumpkin Sweet Potato ****When the air turns cool and the trees blaze with color, it's time to fill up our baskets and taste the autumn harvest. 5

6 1 TB Minced Shallot 1 TB Dijon Mustard 1 TB Apple Cider Vinegar 1 TB Honey Sea Salt and Freshly Ground Black Pepper 1 8-oz Bag of Winter Lettuce 1 Pear - thinly sliced 1 Cup Shredded Gouda Cheese 1 Cup Chopped Toasted Walnuts 6

7 Whisk together shallots, Dijon mustard, vinegar, honey, and season with salt and pepper. Beginning with half of the dressing, toss the lettuce with the dressing adding more as desired. Add the pear to the lettuce and toss again. Sprinkle with the cheese and walnuts and serve. 7

8 Here are some fun fall facts: Weight gain around this time of year may not only be due to comforting fall foods like pumpkin pie and cider, researchers have found that lack of vitamin D reduces fat breakdown and triggers fat storage. Pumpkins are the most craved food during the fall. The yellow and orange colors you see actually always exist in leaves but they are overpowered by the abundance of green from chlorophyll. The amount of chlorophyll starts to decrease as the sun weakens and the days grow shorter. Men and women experience high levels of testosterone during the fall. This makes sense because more babies are conceived during the fall and winter. 8

9 Nutmeg Ginger Cinnamon Turmeric Cloves Allspice Fennel 9

10 2 LBs Sweet Potatoes 2 TB Honey 1 TB Unsalted Butter, softened 1 TB Orange Juice 1 Tsp Orange Zest ½ Tsp Cinnamon ½ Tsp Allspice ¼ Tsp Nutmeg Sea salt and Freshly Ground Black Pepper Step One Preheat the oven to 400F. Using a fork, pierce sweet potatoes in several places and place in the microwave for about 7 10 minutes or until fork tender, set aside to cool. Step Two When potatoes are cool enough to handle, cut potatoes in half. Scoop pulp into large bowl. Add honey, butter, orange juice, orange zest, cinnamon, allspice, and nutmeg, season with salt and pepper. Using an immersion blender puree until smooth. 10

11 Parsley (flat Italian or curled) Sage Rosemary Thyme Cilantro Lavender Mint Chives 11

12 16 OZ Baby Bella Mushrooms 1 TB Extra Virgin Olive Oil, divided 1 Tsp each minced Thyme and Rosemary 2 TB Chopped Parsley 3 TB Green Onions (both green & white parts), minced ½ Cup Water Chestnuts, chopped ¼ Cup Panko Bread Crumbs (Whole Wheat if available) 4 OZ Neufchatel or Low Fat Cream Cheese Dash Cayenne Pepper ¼ tsp EACH Sea Salt and Freshly Ground Black Pepper 2 Garlic Cloves, grated 2 tsp Lemon Juice Green Onion Curls 12

13 Step One Preheat oven to 425F. Remove stems from mushrooms. Spray or toss mushroom caps with 1 tsp of oil and sprinkle with salt and pepper. Place cap side down on sheet pan and roast for 10 minutes or until liquid releases. Remove from oven and drain liquid out of caps. Step Two While mushrooms are roasting, mince and sauté stems in pan using 1 tsp oil until their juices release, seasoning with salt and pepper to taste. Remove from heat. Step Three Combine herbs, green onions, water chestnuts, panko, cheese, cayenne, salt, pepper, garlic and lemon juice together in bowl along with sautéed mushroom stems. Mix well. Stuff caps with mixture and brush (or spray) tops with remaining oil. Roast for 10 minutes or until filling has browned and mushrooms are hot. *Always cook mushrooms before filling them. They become soft and more meaty tasting when you concentrate their flavor with a short time in the oven before stuffing. 13

14 1 TB Extra-virgin Olive Oil 2 Cups Chopped Yellow Onion ½ Cup Chopped Celery 1 TB plus 1 Tsp Garam Masala, divided 1 Tsp Turmeric ¼ Tsp Freshly Ground Black Pepper 3 Cups Chopped Carrots 3 Cups Chopped Apples 4 Cups Vegetable Stock ¼ Tsp Sea Salt 1 Red Apple Minced 1 TB of Unsalted Butter 1 TB Lemon Juice 1 TB Chopped Mint 2 TB Chopped Cilantro 14

15 Step One Heat the oil in a large stockpot. Stir in the onion, fennel, 1 TB garam masala, turmeric and black pepper. Cook until the onion is soft about 10 minutes. Add the carrots and apples. Stir well to combine the ingredients,, and then add the broth and salt. Bring the mixture to a boil, and then reduce the heat. Cover and simmer until the carrots and apples are tender, about 20 minutes. Step Two While the soup is simmering, sauté the minced red apple and 1 tsp of the garam masala in the butter for about 2 minutes or until coated with the butter. Step Three Allow the mixture to cool slightly. Using an immersion blender, blend the soup until desired smoothness. Add in the Lemon Juice. Serve hot, room temperature or cold, garnishing with mint and cilantro. 15

16 1 ½ Tsp Olive or Avocado Oil 2 Yellow Onions, Chopped 3 Cloves Garlic, grated 1 Bay Leaf 2 TB Smoked Paprika 2 TB Turmeric 1 Tsp Black Pepper 2 Cans Cannellini Beans, drained and rinsed 6 Cups Veggie Stock 1 Tsp Red Pepper Flakes 2 Tsp Dried Herbes de Provence 1 Tsp Sea Salt 1 Large Head Kale, without the ribs, sliced thinly into ribbons 1 Cup Shredded Manchego cheese 16

17 Step One Heat the olive oil in a stockpot over medium-high heat. Add the onions and cook until soft - about 5 minutes. Add the garlic, bay leaf, paprika, turmeric and black pepper and cook about 3 minutes more. Step Two Add the beans and veggie stock into the pot. Simmer over medium heat until warm or about 15 minutes. Add the red pepper flakes, Herbes de Provence and salt. Stir in the kale & let wilt. Garnish with a sprinkle of cheese. 17

18 2 TB Unsalted Butter, Divided 1 TB Olive Oil 1 Yellow Onion, finely chopped 16 Oz White Mushrooms, chopped 1 Oz *Dried Wild Mushrooms 4 Cups Veggie Broth 2 Cups Water ½ LB Wild Mushrooms, sliced 2 TB Parsley or Thyme 1 TB Fresh Lemon Juice ½ Cup Nonfat Greek Yogurt Salt and Black Pepper to taste 18

19 Step One Melt 1 TB butter with the oil in a large stockpot over medium heat. Add the onion and cook until softened about 7 minutes. Add the white mushrooms, dried mushrooms, stock and water and bring to a boil. Reduce the heat and simmer until the dried mushrooms are tender, about 30 minutes. Let cool slightly. Step Two While the soup is cooking, sauté the wild mushrooms in the remaining TB of butter until any liquid has evaporated. Add the herbs. Step Three Puree the soup in a blender until smooth. Place back into the stockpot, and add the sautéed wild mushrooms and lemon juice. Simmer until warm, remove from the heat, stir in the yogurt and add salt and pepper to taste. *Most recipes call for you to soak dried mushrooms first. Since we are cooking them in with our chicken stock, no presoaking is required. 19

20 More Nutrients, Flavor, and Affordability! Japanese researchers report that spinach grown naturally in the fields and harvested in season contains three times more vitamin C than spinach grown by artificial means and harvested offseason. Oranges and grapefruits contain the most vitamin C during their peak harvest season, which, depending on variety, runs from late fall into early spring in the United States. Good refrigeration helps preserve some nutrients, but not for long. Spinach, for example, loses about half its folate after eight days of storage at standard refrigerator temperatures (about 40 degrees F). A 2003 study from the Leopold Center of Sustainable Agriculture at Iowa State University found that while Iowa-grown apples travel just 61 miles from orchard to consumer, apples grown outside the state journey an average of 1,726 miles before they reach a dinner table. *See our three other seasonal webinars for many more studies on in season produce. 20

21 1 Large Red Onion, halved and sliced thinly 2 TB Extra Virgin Olive Oil (EVOO) 1 TB Grated Ginger 2 Garlic Cloves, Grated 1 (28 Oz) Can Fire Roasted Tomatoes ¼ Cup Smooth Natural Peanut Butter 3 Cups Cooked Black Beans, (Two 15 Oz Cans Drained and Rinsed) 2 Large Chopped Roasted Butternut Squash* 2 TB Lime Juice ½ Tsp Crushed Red Pepper Sea Salt and Freshly Ground Black Pepper 1 ½ Cup Cooked Farro 1 Cup Chopped Cilantro ½ Cup Chopped Peanuts 21

22 Step One Sauté the onion in the EVOO until soft, add the ginger and garlic and cook and stir until fragrant, about a minute. Add in the tomatoes and peanut butter and simmer for five minutes. Add in the black beans and sweet potatoes and simmer for an additional minutes until warmed through. Remove from the heat and stir in the lime juice, orange juice and crushed red pepper. Taste for seasoning and sprinkle with salt and pepper if desired. Step Two Stir the cilantro through the cooked farro and serve the stew on top of the farro, garnished with peanuts. *To roast the butternut squash, chop into ½ pieces and toss with 2 TB EVOO, ½ Tsp ground coriander, ½ Tsp ground cumin and a sprinkle of sea salt and black pepper. Roast at 400F until browned around the edges. 22

23 (*late October/early November) California apples, artichokes, arugula, pears, basil, beets, and bokchoy Texas the above as well as black eyed peas and cilantro Michigan Broccoli, Brussel sprouts, cranberries, cabbage, cauliflower, pumpkin 23

24 ¼ Cup Olive Oil 2 Cups Minced Yellow Onion 6 Cloves of Garlic, Grated 3 TB Miso Paste 1 Large Butternut or Kaboucha Squash, Peeled and cut in 1 Cubes 8 Cups Vegetable or Chicken Stock, No Salt 1 Bag Kale, Already Washed and Shredded 1 TB Fresh Lemon Juice Sea Salt and Freshly Ground Black Pepper to taste ½ Cup Chopped Cilantro Optional: Cooked Brown Rice for serving 24

25 Step One Heat the oil in a stock pot and add the onions. Cook 5-7 minutes over medium heat until onions are translucent. Add the garlic and cook and stir for an additional minute or two. Step Two Add the miso paste and stir with a wooden spoon until it is dissolved. Add the squash and the water and bring to a boil and reduce heat to a simmer. Cook for 10 minutes. Add the kale and cook for an additional 10 minutes or until kale becomes soft and the squash is done. Step Three Stir in the lemon juice and season to taste with pepper. Serve sprinkled with the cilantro, and if desired a scoop of brown rice. 25

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27 You must complete a brief evaluation of the program in order to obtain your certificate. The evaluation will be available for one year; you do not need to complete it on October 10, Credit Claiming Instructions: 1. Go to CE.TodaysDietitian.com/FallSeason OR log on to CE.TodaysDietitian.com, go to My Courses and click on the webinar title. 2. Click Take Course on the webinar description page. 3. Select Start/Resume Course to complete and submit the evaluation. 4. Download and print your certificate. 27