5 Recipes for September Seasonal Produce
Written by Jordyn King BS, MS Nutrition
September Seasonal Produce
Now that fall is around the corner, there are so many delicious vegetables in season in September. The in-season September vegetables include chard, cauliflower, white cabbage, Savoy cabbage, cucumber, chicory, onion, beans, mushroom, lettuce, eggplant, nettle, potato, tomato, pepper, rhubarb, radish, arugala, shallot, zucchini, and pumpkin.
Some tips w/ Seasonal Produce?
Did you know seasonal vegetables are cheaper than non seasonal vegetables? Fruits and veggies will grow in abundance when it is peak season and because of that, the local farmers markets will reduce the prices due to increased product quantity. Seasonal vegetables are also tastier in their peak season which provide the best flavor. Additionally, when you buy fruits and vegetables in their peak season you will gain the best nutrition from the produce itself with all vitamins and minerals intended. So, head to your local farmers market to get your in season September vegetables for all the benefits.
Here are 5 Low Calories September Fall Recipes w/ your favorite seasonal vegetables….
These are easy sweetcorn fritters, served with an avocado salsa to make a perfect weekend brunch with your friends. corn has a rich source of vitamins A, B, E, K, many minerals and fiber! These are easy to prepare and very quick to make, so if you find yourself with a crowd to feed, this is a great recipe to use, even as an appetizer. This is a low calorie and low carb carb meal to enjoy with your friends and family.
Calories 113, Carbohydrates 9g, fiber 1.5g, Protein 2g per Serving
Healthy Shepherd's Pie with Cauliflower Mash
This is one of my favorite recipes!! Shepard’ss pie is such an easy leftover meal to use which consists of the traditional potatoes, vegetable medley and a certain ground protein. However, this recipe changes the shepherd's pie up a little by adding cauliflower mash instead of mashed potatoes. Potatoes in general are high in carbs. Cauliflower is quite high in fiber, which is beneficial for overall health, high in antioxidants , high in vitamin C, vitamin K, folate, Vitamin B6, and of course lower in carbs than than potatoes. I buy the cauliflower mash in the freezer section, warm it up in the microwave and place it right on top.
266 calories; protein 27.6g; carbohydrates 11.5g per Serving
Since we are getting into fall, its time for some delicious and nutritious soup recipes. This lentil and swiss chard soup combines a full source of fiber and high protein to leave you enrgized and full. Swiss Chard has high amounts of vitamin K and Vitamin A. This is a tasty version of a traditional Lebanese lentil soup with some fresh squeezed lemon on top. Enjoy!
Calories 283, Carbohydrates 48g, fiber 12 g, Protein 18g per serving
This is a delicious low-calorie low-carb artichoke dip that I make for prepared tailgate parties for football season. This simple recipe is baked with parmesan cheese, reduced fat mozzarella cheese and topped with bread crumbs. This can be best served with low calorie crunchy options like whole grain chips, carrots, cucumber or low fat pretzels. Artichokes are a good source of vitamin K, potassium, and folate with small amounts of niacin, magnesium, calcium and phosphorus.
Calories 74, Carbohydrates 5g, Protein 5g per serving
Honey Garlic Butter Roasted Carrots Recipe
Have you ever tried honey on roasted carrots? These roasted carrots are prepared with the most incredible garlic butter and sweet honey sauce that puts plain carrots to shame. You can also reduce calories with these recipes by halving the amount of butter in the recipe or you can substitute olive oil. Carrots are a great source of biotin, potassium, and of course, vitamin A (from beta carotene).
Calories 170, Carbohydrates 21g, Protein 1g per Serving (1 cup)
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