DEAR FRIENDS,
Fall always reminds me of harvest-time and freshly grown fruits and vegetables. I think it’s the cool mornings and warm afternoons that bring back memories of growing up on a farm. From September through November, crops ripened in the fields and gardens and were then picked and gathered. I remember enjoying the fresh crisp apples, various squash varieties, dark leafy greens, juicy tomatoes, and earthy root vegetables during this fall season.
Now living a suburban life, the signs of seasonal foods are not always in front of me. The grocery stores carry almost every fruit and vegetable year-round. Many fruits and vegetables have been in cold storage, or have been transported from warmer/different climates. As you can imagine, the nutrients in foods start breaking down the minute they leave the fields. Most foods need to be preserved in some way before they are eaten, whether by refrigeration, freezing, fermentation, drying, canning, and adding chemical preservatives. By the time some of these foods reach our tables, they are significantly lacking in many vitamins, minerals, and phytonutrients - the very reason we are eating them!
A review article by the University of California Davis reports that fruits and vegetables grown in North America may spend up to 5 days in transit from a farm to a distribution center. Food grown in the southern hemisphere for US winter and spring consumption may travel between a few days to a few weeks. Once in the grocery store, fruits and vegetables spend 1 - 3 days on display before being purchased by a consumer, who then may store them for several days before eating. “This means that fresh fruits and vegetables may not be consumed for a significant length of time following harvest, during which time nutrient degradation may occur.”
One of the ways we can optimize nutrients in our diets is to eat foods that are both in season and grown locally. We want to minimize the time between the “farm - to - table.”
So how do we find out what is “in season” and what is not?
Seasonalfoodguide.org provides a list by state and time of year of fruits and vegetables that are considered fresh and in season. For example, in early November in Pennsylvania, here are some of my favorites included on the list:
- Apples
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chard
- Cranberries
- Kale
- Pumpkin
- Turnips
- Winter squash
Another way to find locally grown, “in season” fruits and vegetables is to visit a local farm stand. Here is a link to help you find one near you. Some of these may provide curbside pickup if you give them a call or visit their websites.
By now many of you know my current obsession with delicata squash - a wonderful winter squash with a “brown sugar flavor.” Delicata is high in potassium, fiber, and vitamin C. Since it is considered “in season”, I will be in search of this delicious vegetable this weekend for a nutritious addition to my meals! Here is a link to a favorite recipe for roasted delicata squash with pomegranate seeds and arugula.
Meditation Practice 11/11/2020
Here’s to a healthy season,