Autumn Produce

Many fruits and vegetables are at their peak at the beginning of autumn. Juicy apples, sweet peppers, winter squash, and cranberries are some of our favorites.

Autumn Produce Chart

Vegetable/Fruit	Buying and Using
Apples	When: Most apples are best in August and September. There are hundreds of varieties, some ripe as early as March and some as late as November. (Most apples available in winter have more crunchy texture than flavor.) The smells of freshly pressed apple cider and apple pies in the oven are sure signs of autumn. The assortments of colors and flavors make apples a very versatile fruit.
	What to Look For: Apples have the best, juiciest flavor right after they’re harvested. You’ll find a nice variety at the farmers’ market, probably ones you’ve never seen before; ask for samples. A ready-to-eat apple feels a little heavy for its size, is aromatic and firm, and has no soft spots or cracks. Avoid apples with wormholes.
	Why: Apples are a great RealAge snack. There are plenty of age-reducing flavonoids and fiber in their skin. Because of the high flavonoid content, eating apples decreases the risk of asthma, in addition to other age-reducing benefits. So, the saying “An apple a day keeps the doctor away” really is based on science.
	How to Use: Different varieties are best for cooking, baking, eating raw, and pressing. I like Fuji, Mutsu, and Pink Lady for eating. For a great, filling snack, dip three apple slices into a little melted chocolate. Just microwave chocolate chips (made from true-dark, cocoa-based chocolate, not milk chocolate) in a microwave-proof tumbler until very fluid, approximately 45 seconds. Dip slices into the chocolate, scrape the excess onto one side, place the slices on a plate lined with waxed paper, and refrigerate for approximately 10 minutes, until set. The right amount of cocoa fat is approximately 7 grams, or 16 chips, per person using regular-size chocolate chips. (Mike uses Wegmans, Food Club, or Ghirardelli chocolate chips.) Try this snack trick with strawberries, too. Kids love it when we make these for a late afternoon snack. Although apples can be used in salads and meat dishes, they’re usually associated with desserts, such as apple pie and cobbler. (Try chocolate-dipped as a desert, too). Apples can be stemmed, cored, diced, and cooked with a little juice or water and a big cinnamon stick to make a delicious homemade applesauce.
Beans, shelling	When: Beans are plentiful in the fall. They stimulate thoughts of warm, hearty soups and satisfying, filling stews.
	What to Look For: Beans are available already shelled and in the pod. The farmer harvests the pods but usually sells beans shelled. Actually, they’re protected by their pod, which holds the flavorful bean. Try cranberry beans—they look just like crimson speckled jewels. The pod should be leathery, and you should be able to feel the bean inside the pod. The pod should be moist but not wet; the beans themselves are moist. Pods that are wet are susceptible to mold and injury.
	Why: Beans are rich in the RealAge-smart nutrients fiber and potassium.
	How to Use: Beans can also be dried for later use, used in soups and stews, mixed with stewed tomatoes and chiles, or blended into a party dip with roasted garlic, yogurt, and fresh herbs. Shelled beans cook more quickly than dried beans. We have received many thank-you e-mails regarding the Portuguese Bean Soup recipe in The RealAge Diet book. We hope you’ll also enjoy the Rich and Spicy Black Bean Soup on "Autumn Produce" of this chapter.
Broccoli	When: Broccoli is available all year, with a peak season from August through October and even earlier in the South and West. Fresh broccoli has a sweet and mild flavor that makes it perfect for a large variety of dishes.
	What to Look For: Look for slender, firm stalks. The florets should be tight. Avoid stalks with yellow or limp florets and leaves. Size doesn’t count with broccoli: small florets are just as likely to be flavorful as large ones.
	Why: Broccoli is rich in flavonoids, so it makes you younger every time you enjoy it. And it is a great source of vitamin C, calcium, potassium, and lutein, so your immune system, arteries, bones, and eyes are all younger because you ate broccoli.
	How to Use: Broccoli can be eaten raw as a snack, with dips, or in salads. It can also be boiled, steamed, sautéed, and added to a teriyaki stir-fry. Toss broccoli florets with garlic oil and sesame seeds and roast them at high temperature just until they begin to darken. Eat the leaves and stem, too: cut off the toughest part of the stem and peel away the remaining rough skin. Then slice the stem into broccoli stars!
Brussels sprouts	When: Brussels sprouts are available from late August through March but are best in October and November (except in the West, where they’re best in winter). Buy Brussels sprouts on their stalk whenever you can, as it’s often a good indication they’ve just been harvested.
	What to Look For: Find Brussels sprouts on the stalk and cook them soon after purchasing. Loose sprouts should not have any yellow leaves or brown butts. The sprouts themselves should be tight and firm. At a farmers’ market, ask when they were harvested.
	Why: Thanks to their vitamin C, potassium, selenium, and fiber, Brussels sprouts are a great—not just a good—choice that can make you younger.
	How to Use: Brussels sprouts can be steamed or boiled and are usually not eaten raw unless sliced very fine. They usually need seasoning and cooking to bring out their sweetness and flavor. Try minced leek, fresh dill, and caraway seeds as seasonings. A favorite way to prepare Brussels sprouts is with freshly grated pecorino or Parmesan cheese: separate the leaves of each sprout (it’s easier than it sounds), sauté garlic and onion in olive oil, wilt the leaves in a hot pan, simmer them in chicken stock, and shake on the cheese.
Cauliflower	When: Cauliflower is another vegetable you can find all year. Its peak season is at the end of summer and the beginning of autumn (except in the South and West, where cauliflower is better in winter and spring, respectively).
	What to Look For: The florets should be close together and smooth. If they’ve started to separate, the flavor will be stronger, like cabbage. Avoid cauliflower that is turning dark in spots. Pick a cauliflower still slightly covered by its green veil.
	Why: Cauliflower is RealAge-wise. It’s packed with vitamin C, folate, and flavonoids, and decreases aging of the immune system. As is true for all cruciferous vegetables, consumption of cauliflower is associated with a decreased incidence of several cancers, including breast and colon cancer, and a decreased risk of aging of the eyes.
	How to Use: Serve raw or steam just until firm; add to soups, stews, salads, and pastas and other grain dishes. Roasted cauliflower—separated into large florets and roasted at a high temperature (start with 450 degrees for 15 minutes, and adjust to taste)—is a wonderful treat. Roasted cauliflower soup is even better; combine roasted cauliflower with roasted chestnuts or chestnut purée.
Chestnuts	When: The aroma of roasting chestnuts is a sure sign that fall is here and winter isn’t far ahead. Fresh chestnuts, most of which are imported, are available from September through February. Those grown in the United States (largely in California) are at their peak in October and November.
	What to Look For: Choose firm, plump chestnuts that have no blemishes on their shells.
	Why: Chestnuts contain healthy (age-reducing) fat and protein.
	How to Use: Chestnuts can be boiled, roasted, candied, puréed, and preserved. They’re commonly used in desserts, stuffing, and soup. Dried chestnuts and chestnut flour are also available.
Cranberries	When: The peak market period for cranberries is October through December.
	What to Look For: Look for plump red berries that are not discolored, shriveled, or mashed. It’s very easy to freeze cranberries (just put them in the freezer), and they freeze very well.
	Why: These berries are loaded with age-reducing nutrients, such as flavonoids.
	How to Use: The tart flavor of cranberries makes them a nice accompaniment to mildly flavored foods. Raw cranberries, however, are too tart for most people, so the berries are usually dried or cooked. Use cranberries in scones, muffins, breads, and desserts. Cooked cranberries can also be used in salads, or as an accompaniment to poultry. Cranberries are synonymous with Thanksgiving and, in many households, appear on the table as a sauce. Cranberry-ginger chutney, a good alternative to cranberry sauce, can be made by simmering cranberries with fresh and candied ginger and adding orange juice and raisins.
Fennel	When: Fennel is especially available in the fall, particularly September.
	What to Look For: Heads of fennel should feel firm, solid, and moist. The greens should still be attached. Buy bulbs that have a healthy root and a smooth outer layer, and that feel heavy for their size.
	Why: Fennel contains vitamins B1, B2, B3, and C.
	How to Use: Fennel has a distinctive licorice flavor; if an aroma is present, it will likely be faint. The whole plant (bulb and stalks) can be used instead of, or in addition to, celery. The stalks can be thinly sliced 4 to 5 inches up from the bulb; save the rest of the stalk for stock. The outer layer and the root portion are tough; peel away one or two stalks, divide in half, and cut out the remaining root. Fennel can be eaten raw, baked, braised, grilled, sautéed, steamed, and used in salads, sauces, and stuffing. I like to caramelize fennel with olive oil, sweet onions, and fennel seeds, and sprinkle it with Maytag Blue or fresh goat cheese for a quick and easy pizza. Also, the leaves can be used as a garnish or in a salad, and the seeds can be used to flavor sausage and beans.
Mushrooms	When: Mushrooms are edible fungi. They are sought for their woodsy flavor, their meatiness, and their earthy character, all of which complement many fall recipes. Mushrooms come in many varieties, the peak months being September and October. Some special varieties—morels, in particular—pop up in April and May.
	What to Look For: Mushrooms should be firm. The stem should not be separating from the cap, a condition that indicates age. Open gills are desirable in portobello mushrooms and acceptable in others, if the mushroom is not soft or discolored.
	Why: Mushrooms contain age-reducing potassium and selenium.
	How to Use: Mushrooms can be dried for later use, sautéed, grilled, and used in sauces or in combination with other dishes. Mushrooms are like onions: there aren’t many main dishes they don’t improve. They are versatile, and add body and flavor to many dishes. I love their texture. To store, keep mushrooms refrigerated in an open paper bag.
Pears	When: Pears are at their best from August through October. They’re better soft than firm. As they age, their sweet flavor develops, and their flesh becomes gently soft. Buy pears slightly firm; they’ll ripen in just a few days, at home. Look for Seckel pears in fall—tiny, beautiful, intensely flavored, perfect.
	What to Look For: Pears should have a good aroma and be slightly firm. A ripe pear will feel heavy for its size. It will soften and become more fragrant as it ripens.
	Why: Pears are rich in flavonoids and fiber, and both make your RealAge younger.
	How to Use: Pears can be eaten plain, poached, or sautéed, or used in desserts and sauces. Like apples, some pears are best for cooking purposes (not many varieties, however, as their delicate flavor disappears). A delicious way to prepare pears is to poach them whole in red wine and cloves and then drizzle them with chocolate. (See APPLES for how to prepare the chocolate drizzle.)
Pecans	When: Unshelled pecans are available throughout the year; their peak season is during the autumn. Pecans are a wonderful, underappreciated age-reducing food choice.
	What to Look For: Choose unshelled pecans by their clean, unblemished, uncracked shells: they look like footballs with blunt ends. The kernel should not rattle in the shell when shaken, as it may have dried up and become inedible.
	Why: Pecans contain great RealAge-healthy fats and proteins.
	How to Use: Pecans are famous for their use in pies, stuffings, pasta, and many desserts. Toasted pecans are a great snack, but remember, a few is optimal to make you younger. Put them on a sheet pan at 350 degrees for 8 to 10 minutes or until they begin to darken. Add a little salt, let them cool, and store them in a clear container.
Persimmons	When: Persimmons are available from October to February. Although they’re gaining in popularity, you still might not be familiar with these fruits.
	What to Look For: There are many kinds of persimmons, and this is one fruit you should sample first. Seek assistance in selecting ripe ones. For Hachiya persimmons—the ones that look like a heart—the softer and more fragrant, the better. Also, Hachiya persimmons should have a uniform, all-over orange color. Fuyu persimmons, which are flat like a squat tomato, should be firm and have a deep orange-red color.
	Why: Persimmons are rich in the RealAge nutrients fiber, vitamin C, and potassium.
	How to Use: Use persimmons in ice creams, custards, or sherbet, or as fresh fruit and in salads. For a sweet-hot exotic dip, puree persimmons in a blender with roasted garlic, a little habanero chile, and raspberry vinegar.
Pomegranates	When: In the United States, pomegranates are available in October and November. Underappreciated as a fruit, they often simply adorn mantelpieces at Christmas.
	What to Look For: Pomegranates should feel heavy for their size, which means they’re full of juice. An occasional crack on the surface can be a sign of ripeness, but avoid those with penetrating cracks or sunken pockets of skin. Pomegranates are not usually fragrant.
	Why: Pomegranates are loaded with age-reducing fiber and potassium.
	How to Use: Pomegranate seeds are eaten raw and are used in salads and as a garnish. They can be cooked and added to compotes or sauces. To obtain the seeds, slice a thin piece off the crown. Then slit the skin with a knife from top to bottom, in four sections, to reveal the seeds. If you don’t want the seeds, roll the pomegranate around with slight pressure and cut open a small slit to drain the juice. Look for pomegranate molasses in specialty shops; it’s simply reduced juice, and it’s heavenly—sweet and tart at the same time.
Potatoes, mature	When: In the cooler climates, mature potatoes are in peak season in September and October. They have a thicker skin and a grainier texture than new (baby) potatoes. Look for special varieties just for fun: Purple Peruvians, fingerlings, Yukon Golds, Yellow Finns. All have lovely color and firm texture and are fun to eat.
	What to Look For: Small potatoes tend to have a more delicate flavor than larger ones. Avoid potatoes with sprouts and any hint of green skin, which can be toxic. Flesh that is soft or discolored is also undesirable.
	How to Use: Although they’re delicious on their own, potatoes are a good accompaniment to other foods as well. Remember to decrease the blood sugar-raising effect of potatoes by enjoying a little healthy fat, such as a small amount of guacamole or olive oil on a small slice of whole-grain bread 8 or 10 minutes beforehand. Potatoes should be washed thoroughly, but peeling is usually not necessary. Potatoes are boiled, grilled, roasted, or sliced to make a gratin. Russets make very flaky baked potatoes. To store, keep potatoes in a cool, dark, dry place in an open paper bag.
Radicchio (Italian chicory)	When: This leafy vegetable is popular in Italy and is now gaining recognition here. A small, cabbage-like vegetable with beautiful magenta-ivory streaks, radicchio is a member of the chicory family. In cooler climates, it’s ready for harvest by mid-fall. You’ll probably find leaves and small heads of radicchio at your farmers’ market.
	What to Look For: If it is the cabbage-type radicchio, the head should be closed and tight. If it is not, still avoid leaves that are brown or decaying. Leaves should be firm and crisp, but not so heavy that they break away from the core, indicating age.
	Why: The folate, flavonoids, and potassium in radicchio make your RealAge younger.
	How to Use: Radicchio can be used raw in mixed green salads and as a sandwich ingredient. It can also be sautéed and added to a warm salad or risotto. Grilled smoky radicchio—caramelized and sweet-sour—is truly delicious.
Sweet peppers, bell peppers	When: A green pepper is a pepper that was picked before it was mature. Left on the vine, it develops into a sweet pepper. In late August and September, sweet peppers come alive with a multitude of colors (purples, yellows, oranges, reds, chocolate brown) and variations of sweetness. Bell peppers are the most common sweet peppers eaten in the United States.
	What to Look For: Sweet peppers are mature. Their skin should be glossy and smooth without wrinkling or punctures. Look for moist green stems that indicate they are freshly picked. Sweet peppers should feel heavy for their size, indicating ripeness.
	Why: Sweet peppers are rich in vitamin C, flavonoids, and fiber.
	How to Use: Enjoy raw sweet peppers as crudités or chopped in salads. They can also be grilled, sautéed, and stuffed, or used in soups, spreads, sauces, and stews. The purple peppers hold their color when sliced fresh but turn dark green when cooked.
Winter squash (acorn squash, butternut squash, Delicata, Hubbard squash, turbans, Red Kuri, Kabochas, pumpkins)	When: The harvest of winter squash is from September to the first serious frost in winter. Winter squash develop tough skins, which give them protection against predators and a long shelf life. Although squash appear in a variety of enchanting shapes and sizes, they almost always have sweet yellow or orange flesh.
	What to Look For: Look for hard, unblemished skin with a firm and smooth texture, and heaviness for its size. A truly bright sheen on the skin indicates the squash isn’t ripe. If stored at room temperature, winter squash tend to improve in flavor after a few weeks; if stored in a cool dry place, they can last up to 6 months.
	Why: The potassium, folate, essential amino acids, and fiber in winter squash contribute to their large RealAge benefit.
	How to Use: You can bake, roast, or steam winter squash. They can be used in soups (puréed or chunky), breads, and desserts (especially pumpkin). Cut the squash into small pieces and add to stews. Roast cubes of butternut squash with chunks of potato. Roast slices of winter squash at high heat and cover them with an orange-cranberry sauce. For a special RealAge fall dinner, fill scooped-out, baked Kabochas with wild rice and berries, drizzle with balsamic vinegar, and sprinkle with toasted pistachios.
Sweet potatoes	When: Fresh sweet potatoes are available sporadically throughout the year, although not as readily during the summer. Their peak season lasts from October to December. You might think potatoes store well, but not sweet potatoes. Try to use them within a week.
	What to Look For: Sweet potatoes should have a smooth surface and no pits. Avoid potatoes that are shriveled, have black patches, or are sprouting.
	Why: Like squash, sweet potatoes have the RealAge-healthy nutrients folate and essential amino acids. In fact, a sweet potato has more than twice as much folate (50 mcg) as an ordinary potato.
	How to Use: Sweet potatoes have so much flavor, they’re good just baked or steamed. They make a wonderful soup and can be added to stews. Sweet potatoes are also good grilled and roasted on an open fire. They’re famously adaptable for custards and pie.

Recipes Using Autumn Produce

FOR BREAKFAST