Eat Well, Live Well

Fall Flavor

PROFILES By Patricia Tyndale, RD Sentara Martha Jefferson Hospital

hen we think of fall, what often comes to mind is the start of a new school year, cooler temperatures and the changing of the leaves. But what about the food? Not the all-things-pumpkin-spice craze, but the layering of flavors that fall brings. My favorite foods for this time of year include sweet potatoes, Brussels sprouts, beets, squash, pears and apples mixed with the smell of sage, rosemary, cinnamon and nutmeg. So many tastes come to mind in the fall that are sweet, tart and even savory. Let’s take a closer look at some of the flavors that make fall such a welcoming time of year.

Vegetables

There are many creative ways to use fall vegetables in cooking. Don’t get me wrong—decorating with pumpkins in the fall is fun, but I also enjoy making pumpkin soup with added spices or roasting the seeds after carving Halloween pumpkins.

I also enjoy beets at this time of year, although they can be an intimidating root vegetable for some. Many people opt for canned or jarred beets because they are unsure of how to cook fresh beets. Simply roasting them in the oven and adding them to your favorite cold dish or salad is simple, flavorful and very healthy.

The parsnip is another vegetable I find is not used very often, due to its intimidation factor. Parsnips can be roasted whole or pureed to bring out their natural sweet flavor, making them a great fall side dish.

Fruits

Who doesn’t love a delicious apple pie or fruit crisp this time of year? With the addition of rhubarb or fresh cranberries, any dish can be made into a perfect dessert or a nice treat over the holidays. Some of my favorite fruit dishes include figs and pears, both of which bring out the sweet flavors of fall.

Spices

Although nutmeg and cinnamon can be used year-round, their scents are reminiscent of what I enjoy most about fall flavors. Both spices go great in oatmeal, hot cocoa and many fall soups.

Have you ever made a soup dish and wondered if something was missing? I certainly have, and I find this problem easy to fix just by opening the spice cabinet and trying different flavor combinations. Other spices I enjoy include cumin, curry, cloves and ginger.

Herbs

While salt remains the most common way people add flavor to foods, it’s not always the healthiest. Herbs are a wonderful way to add interest without the salt, and fall is a great time of year for herbs. Some herbs I use in fall include sage, rosemary, parsley and mint. I tend to use fresh herbs for many dishes. However, dried herbs, although more potent, are a great backup for flavoring vegetables and meats when fresh herbs aren’t available. Herbs also provide great texture. I enjoy adding thinly sliced sage leaves to chicken or adding a bunch of thyme (stems included) to many of my soup and stew recipes.

Perfect Pairings

Here are some easy ways to pair foods for great fall flavors: • Add nutmeg and cinnamon to sweet potatoes or soup. • Brussels sprouts, cranberries, pecans and butternut squash make wonderful weeknight or holiday sides. • Make a salad with beets and goat cheese for great texture and flavor. • Add nuts such as pecans, pistachios or walnuts to any dish for a nice crunch. • Sauteed kale or beet greens are a great side dish for any fall-inspired meal. • Bake apples and rhubarb together for a great sweet-tart combination.

What Is It About Fall?

Pumpkin spice has its place in many drinks and foods, but it isn’t the only flavor that reminds me of this time of year. I particularly enjoy how fall foods, herbs and spices taste when combined for better textures, flavors and smells. I enjoy the balance that arises when pairing spicy and savory foods or salty and sweet combinations.

One of the biggest reasons people don’t experiment with many vegetables, herbs and spices is that they don’t know how to prepare or pair foods in the right way. Roasting any vegetable with herbs brings out its depth of flavor, and adding different spices can elevate any soup dish. The best thing about exploring different flavors is that you can find new and exciting ways to make healthy foods taste great. Try the accompanying recipes to further explore the delicious tastes of fall!

Roasted Beet, Goat Cheese and Fennel Salad

Ingredients 2 large beets ½ teaspoon salt, divided ½ teaspoon ground black pepper, divided 2 medium fennel bulbs, cored and very thinly sliced 8 cups torn butterhead (Boston or bibb) lettuce ¼ cup chopped walnuts, toasted 4 ounces crumbled goat cheese 2 tablespoons snipped fresh chives

Lemon Vinaigrette 3 tablespoons lemon juice 1 tablespoon finely chopped shallot 1½ teaspoons Dijon-style mustard ½ teaspoon finely grated lemon zest ½ teaspoon honey 1/3 cup olive oil Directions Step 1: Preheat oven to 400 degrees F. Step 2: Prepare the lemon vinaigrette. In a medium bowl, whisk together lemon juice, shallot, mustard, lemon zest and honey. In a steady stream, slowly whisk in 1/3 cup olive oil. Makes 2/3 cup. Step 3: Scrub the beets. Wrap each beet in foil and place on a baking sheet. Bake 1½ hours or until a knife can be easily inserted into the beets. Cool 20 minutes or until able to handle. Remove and discard foil. Trim off stem and root ends of roasted beets. Peel and cut into 1-inch pieces. Step 4: In a medium bowl, combine beets, ¼ teaspoon salt, ¼ teaspoon pepper and 3 tablespoons of the vinaigrette. Step 5: In another medium bowl, combine fennel, ¼ teaspoon salt, ¼ teaspoon pepper and 3 tablespoons of the vinaigrette. Step 6: Line eight salad plates with lettuce and drizzle with remaining vinaigrette. Layer with beets, walnuts, fennel, goat cheese and chives.

Recipes supplied by Allrecipes.com

Roasted Acorn Squash Soup

Ingredients 2 acorn squash, halved and seeded Water, as needed 3 tablespoons unsalted butter 1 large sweet onion, chopped 1 large carrot, peeled and chopped 1 clove garlic, minced 3½ cups low-sodium chicken stock ¼ cup half-and-half ½ teaspoon ground nutmeg ½ teaspoon ground cinnamon 1 pinch salt and ground black pepper to taste Directions Step 1: Preheat oven to 400 degrees F (200 degrees C). Step 2: Put squash, cut side down, into a baking dish. Pour enough water into the baking dish to cover the bottom. Step 3: Bake in preheated oven until the flesh of the squash is easily pricked with a fork, about 45 minutes. Remove from oven and allow to cool until squash can be handled. Scoop flesh into a bowl and set aside. Step 4: Melt butter in a pot over medium-high heat. Cook onion, carrot and garlic in melted butter until soft, 5-7 minutes. Pour chicken stock into the pot and add the squash. Step 5: Bring the mixture to a simmer and cook for 20 minutes. Step 6: Pour mixture into a blender, no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth, then return to pot. Step 7: Stir half-and-half, nutmeg and cinnamon through the blended soup; season with salt and pepper. Thin the soup with water, if desired.