Expert blog: Jessi Boehme, MS, RDN, is a Registered Dietitian/Nutritionist at Mary Free Bed. Below she offers expert advice — and a tasty recipe! — to help you prepare for the upcoming seasonal shift.
Are you ready to start saying goodbye to summer? I am not so sure about the farewells, but I’m ready for autumn and all things pumpkin, cozy and colorful.
Fall is my favorite time of the year! It always feels like the start of a new year, probably because it’s back-to-school season. As the farmer’s markets start transitioning to our later harvest produce, I thought I would share a colorful and filling recipe that comes from www.CookingMatters.org.
Veggie Full Fall Salad
- 1 cup of cooked barley, whole grain couscous or quinoa
- 1 medium bulb fennel
- 1 bunch of greens, such as spinach, kale or collards
- 1 small red or golden beet
- 1 medium apple (your favorite kind)
- 1 clove garlic
- 1/2 cup pecans
- 1 medium lemon
- 1/4 cup cider vinegar
- 1 Tbsp. Dijon mustard
- 1/4 cup canola oil
- 1/4 tsp. salt and 1/4 tsp. ground black pepper
Rinse all produce and chop into small pieces. (I’m not about uniformity, just chop it up however you like!) For fennel, cut any long stalks and fronds off, quarter the bulb, remove the core and slice like an onion. Mince garlic. Squeeze juice from lemon and remove any seeds. Mix the vinegar, garlic, mustard, and lemon juice with a fork, drizzle in the oil as you mix and season it with the salt and pepper. Combine everything in a bowl and toss to coat.
Salads do not have to be boring with your same ol’ vegetables and dressing. You could sub in any fruit or vegetable you like in this recipe and try something new at the same time. Remember, it’s back-to-school season, so you can start a “new year,” and make new resolutions too.
Looking for more customized nutritional guidance? Check out a free informational session offered by Mary Free Bed’s Weight Management Program and let us help you set and reach your healthy lifestyle goals. Click here for a calendar of upcoming info. sessions and to see when classes are offered.