It is recommended in most cases, that we consume 5 or more servings of fruit and vegetables per day. What exactly is a serving? When it comes to fresh produce, one medium sized piece of fruit or veg is usually considered one serving. For example, 1 bell pepper, an apple, or a banana, would all be considered one whole serving of fruit / veg. In terms of frozen, you're looking for about 1/2 C to reach a full serving, but more is always better.
When you're considering your fruit and veg options, ideally, you want a variety of produce options to make up your 5+ / day. Eating a colourful variety of produce ensures that we are getting different nutrients & antioxidants on a daily basis.
I've got a few easy ways that you can amp up your produce game if you're guilty of missing the mark on your servings!
A smoothie / day is one of the easiest ways to increase your produce intake, while also getting a variety of other nutrients & vitamins. Most smoothie recipes will start with bananas for emulsification, so that's one whole serving right off the bat. Next, consider another cup of produce, either fruit, or veggies, to max out your potential. A cup of spinach, another piece of fresh fruit, 1/2 c of frozen fruit, etc., the more the merrier. Smoothies are also great way to get in extra goodies like superfood powders such as Baobab or Camu Berry & protein packed seeds like Hemp Hearts or Chia. Most importantly, you're in for 2 - 3 servings of produce in every smoothie.
Smoothies are a great mid-day snack to hold us over until dinner, and also a wonderul option for breakfast on the go!
There's not a single person on this planet who doesn't indulge in snacks, good or bad ones, we're prone to snacking in between our next meals. Having some fresh produce chopped up and ready for snacking, helps us avoid sugary or bad for you snacks, in favour of getting a few more servings of fruit and veg. I try and pack 2 - 3 cups of raw veggies with me wherever I'm going so that when that snack attack hits, I've got a nutritious choice handy. It took a couple weeks to really make it a habit, but now I always remember to pack my veg.
Remember to switch up your raw veggies to maximize your nutrient intake. I rotate between peppers, cucumbers, snap peas, cauliflower, carrot, celery, and grape tomatoes, but any combination is a great choice. Take the time to prep your veggies in advance so that they're readily available to you wherever you are. This is another easy way to get anywhere from 1 - 3 additional servings of veg / day.
ADD A SALAD
SLIP IN EXTRA VEG
I'm a firm believer that there is always an opportunity to slip an extra veggie in to whatever you're making. Whether it's a soup for lunch, sauce for dinner, or breakfast scramble, look for ways to slip in an extra veggie. For example, a nice breakfast scramble could always use an extra bell pepper or a couple handfuls spinach. Having pasta with tomato sauce for dinner? try adding a few handfuls of greens or a bell pepper to your mirepoix to increase the veggie intake.
Always looking for a way to throw an extra veg or two in to your meal prep ensures you're on your way to that 5+ a day!
KEEP FRUIT CLOSE FOR
MORE MEATLESS MEALS
Going meatless for dinner is a great way to play catch up if you've had a bad day for fruit and veg intake!
Let's pick a few summer produce items and some recipes to go along with them!
Easy Mexican Stuffed Peppers
Featuring a combination of pantry and fresh items, this recipe couldn't be easier and lets those gorgeous summer peppers take center stage. Stuffed with a combination of Mexican pinto beans, Old El Paso Mexican inspired rice, cheese, and enchilada sauce, and baked until tender and gorgeous.
They're so stunning and so easy to make, you really can't go wrong.
It's so easy to snatch a container of hummus from the grocer, but in all honesty, it's equally as easy to whip up your own. Canned chickpeas, seasonings, roasted red peppers, tahini, lemon, garlic, and some salt. It really couldn't be easier and you get this velvety smooth, beautiful hummus infused with that delicious roasted pepper flavour.
Break out the veggies / pitas or crackers and get to dipping!
Pesto Rotini with RRP Sauce
I love a good tomato sauce, don't get me wrong, but the addition of roasted red peppers brings something else to the party. This otherwise simple pesto tossed rotini gets a fresh pop of flavour from the easiest roasted pepper tomato sauce out there.
You can easily roast your own gorgeous peppers as they ARE in season, but don't hesitate to reach for the jar of RRP's to make this recipe. No shame in that game!
C O R N
Sundried Tomato Pesto & Corn Flatbread
Corn is good on or with everything, at least that's what I believe. For this gorgeous, summery flatbread, the corn provides not only colour, but pops of juicy flavour and crunch. You've got the sundried tomato pesto, fresh basil, juicy corn, red onion, and pepperoncini in every crispy, delicious bite.
You've got to try this easy recipe!
Elotes, or Mexican Street Corn, is literally one of my favourite things on this planet. I remember my first time trying it while I was at Toronto Pride. There was a random booth in the middle of the parade and I remember being drawn to the smell. Upon my first bite, I was an Elotes slut for life.
Roasted or grilled corn, rolled in chipotle mayo, Tajin, herbs, grana padano, zest, and tangy feta cheese. Every bite is a juicy flavour explosion and makes something like corn that is already perfect, that much better.
If you love Mexican Street Corn as much as I do, then I just know you're going to love my Street Corn Fritters!
Cheesy corn fritters fried to golden brown perfection and finished with all of those glorious street corn flavours including sour cream, cilantro, Tajin, feta, and grana padano, They're an addictive little snack that utilizes fresh summer corn when it's at its freshest / peak. Don't sleep on this recipe!
Yellow Squash & Scallion Spaghetti
Everything about this spaghetti dish screams summer to me. First, you've got that beautiful yellow squash that makes up most of the "sauce" along with scallions and other simple ingredients like basil, citrus, and grana padano.
This dish eats nice and light, takes minimal time, and is just so pretty isn't it? Definitely one of my fave spaghetti dishes I've created to date.
Cheesy Brown Rice Zucchini Boats
Stuffed zucchini recipes are easy, delicious, and quick to put together in most cases. Zucchini makes the most delicious and tender vessel for whatever filling you're going to stuff inside of it.
My Cheesy Brown Rice Boats are as described; stuffed with a combination of cheeses, crunch from walnuts, and tender brown rice, baked under a layer of crumbs until golden and perfect. Make sure to add this recipe to your summer rotation/
Moussaka is one of my favourite dishes on this planet. Layers of roasted potatoes, summer produce including eggplant and zucchini, vegetarian meat sauce, and a creamy, luscious béchamel layer.
For this variety, I did it all in my skillet which was so easy to put together! You guys need to try this one, it's hearty, wonderful, and features some glorious summer veggies!
Eggplant Parm with Sausage & Roasted Pepper Sauce
It was time to give my original eggplant parm recipe a 2023 upgrade and this recipe is literal perfection. Featuring a Beyond Meat sausage sauce that's full of flavour, crispy, air fried eggplant, melty mozz, and grana padano, baked until glorious and perfect and served over spaghetti. This has been one of my fave recipes of the year to date, I hope y'all enjoy it!
A vegetarian diet includes more vegetables and no meat / fish, lowering our cholesterol intake exponentially. When you consider the meals you have in a day and how many of them might include meat, you can see how going vegetarian would eliminate a lot of the cholesterol we consume on a daily basis. This is a win for our heart!
Grains, vegetables, and legumes take the place of meat and provide additional nutrients & vitamins with a reduced fat intake. More fiber, less fat. That's better for us in the long run!
More Vitamins / Nutrients
Antioxidants specifically, are crucial for helping our bodies fight off free-radicals that can lead to health problems if left unchecked. More vegetables and fruit means more antioxidants and this ultimately means a stronger immune system.
Lower Risk Of Serious Health
You'll Become A Better Cook
When I first went vegetarian, I couldn't even boil water. It took some time, but I invested in learning about food and how to cook it properly. I learned about spices and how they can create an experience through food. Honestly, this blog was created as a result of a yearning to learn how to make vegetables the star. If I hadn't gone vegetarian, this blog wouldn't exist and I wouldn't have the knowledge I have now. I've opened up my eyes to so many different flavours, cuisines, and dishes I had never heard of.
Going vegetarian is inspiring. It allows us the opportunity to explore, create, and try things that are outside of what we're used to. There's nothing more rewarding than creating a dish that's not only delicious, but inspired by this journey of vegetarianism.
4 Cheese & Kale Lasagna
Kale is not necessarily my favourite green to consume raw, but cooked, it's absolutely delicious. My four cheese & kale lasagna is a great way to get those greens in. Layers of tender pasta, 4 glorious cheeses including cottage, ricotta, and grana padano, and a delicious blended roasted pepper tomato sauce.
Revisit the recipe with the link below.
4 Cheese & Kale Lasagna
White Bean, Potato, & Kale Soup
Soup is honestly, the perfect cozy, winter dish. First of all, it's warm and you can feel it working it's way through you, warming up every inch of you from the inside out. Second of all, it's an easy way to get kale in to your diet!
My White Bean, Kale, & Potato Soup is full of tender taters, green kale, and smooth, creamy white beans. Get the recipe!
White Bean, Kale, & Potato Soup
Gnocchi, Broad Bean, & Kale Pot Pie
Gnocchi, Broad Bean, & Kale Pot Pie
Potato Leek Au Gratin
Leeks are expensive for a large part of the year but when winter hits, they are in their prime and become affordable and abundant. Leeks are subtle, sweet, and absolutely delicious in a variety of dishes.
They're perfect for a creamy, rich, and comforting au gratin. Substitute leeks for onions in this otherwise simple, traditional dish and you'll be rewarded with layers of sweet, delicious leeks. Both the leeks and the potatoes in my Leek & Potato Au Gratin are perfectly cooked and dredged in a luscious, creamy sauce.
Potato Leek Au Gratin
Creamy Leek & Lemon Tortellini Skillet
Leek & Lemon Tortellini Skillet
Potato Leek Soup
Potato leek soup is probably one of the most recognizable and familiar soups on this planet. Potatoes and leeks just go so well together in whatever you're making. This particular potato leek soup is a little bit different because it's broth based, a little bit spicy, and features pesto for a pp of fresh flavour.
Potato Leek Soup
Cauli Tikka Tacos
Honestly, cauliflower is one of the most versatile vegetables to cook / play around with. It can be mashed, roasted, blended, I mean, you can do anything with it.
I love my Cauliflower Tikka Tacos. Saucy, tikka masala coated cauliflower, crispy cabbage, cheese, and fresh garnishes. They're so delicious and this recipe jazzes up a jar of tikka from the pantry making it easy to make as well!
Cauli Tikka Tacos
Cheesy Cauliflower Steaks
Cheesy Cauli Steaks
Cheesy Broccoli Jacket Potatoes
Much like cauliflower, broccoli is fairly versatile in the kitchen as well. It can be roasted, baked, and pureed in to soups, all of which are delicious.
I love the combination of broccoli and cheddar together. It's a classic duo that go so well together no matter what you're pairing them with. In this case, we're smothering a perfectly baked potato in a cheesy, broccoli sauce that's absolutely delicious. A little heat from pepper flakes to round everything out and you've got a super satisfying stuffed tater.
Cheesy Broccoli Jackets
Broccoli Cheddar Pot Pie
As I mentioned, broccoli and cheddar are a pairing that work well together no matter how you're serving them. They're particularly wonderful in a creamy, rich stew like filling, baked under a crispy, golden layer of crust.
My Broccoli Cheddar Pot Pie is total comfort food vibes and perfect for winter eats. Comforting, hearty, filling AF, and so delish. I'm such a big fan of cracking through pot pies to reveal that gloriously creamy filling underneath. Pot pies are definitely one of my faves.
Broccoli Cheddar Pot Pie
Garlic Peri Peri Brussel Sprouts
Admittedly, I believe brussel sprouts are my favourite in the cruciferous line of veggies. They're so delicious when cooked properly and lend to a variety of flavour combinations.
My Garlic Peri Peri Sprouts are proof that brussels love a variety of different flavours. These brussels are roasted until lightly charred and tender and then finished in some store bought peri and loads of garlic. They're addictive to say the least.
Garlic Peri Peri Brussel Sprouts
Crispy Grana Brussel Sprouts
Crispy Grana Brussel Sprouts
Smashed Brussel Sprouts
Another recipe that was kind of modeled after something you do to potatoes, my Smashed Brussel Sprouts are to die for delicious. They're perfectly roasted and absolutely tender, then, you're smashing and roasting until you get some crisp action.
A little hard cheese and pepper flakes to compliment these delicious sprouts and you're set to snack your heart out.
Smashed Brussel Sprouts
Potato Parm Steaks
Potato Parm Steaks
Even more proof that taters can do it all, my Potato Bruschetta is the appetizer you'll want to serve at every gathering moving forward.
Crispy, spicy roasted potatoes topped with a fresh, tomato bruschetta, cheese, and some balsamic reduction to round everything out. You get spice from the taters, pops of freshness from the bruschetta, and sweet flavour from the reduction. I'm telling you, these are so addictive.
Pesto Potato Caprese Paninis
Even when you think you couldn't possibly slip potatoes in to a recipe, I've gone ahead and done just that.
My Pesto Potato Caprese Paninis are absolutely delicious. Thin, crispy roasted potato slices are nestled in our paninis along with freshly prepared pesto, spicy pepperoncini, melty mozzarella, and tomatoes. A delicious sammie you'll want to eat over and over again.
Pesto Potato Caprese Paninis
What winter produce is your favourite? For me, taters all the way with brussel sprouts a distant second.
NUGS - 95g serving = 200 Cal
YVES - 70g serving = 170 Cal
IMPOSSIBLE - 95g serving = 220 Cal
WINNER - TIE SOL CUISINE & YVES
None of these nugs are in the scary zone when it comes to calories. In fact, they're all pretty comparable and although the SOL & YVES nugs clock in at the lowest calories per serving, the other two aren't far behind. Essentially, any of these nugs are a good choice when it comes to calories.
NUGS - 10g / 13%
YVES - 11g / 17%
IMPOSSIBLE - 10g / 13%
WINNER - SOL CUISINE
On a per serving basis, the SOL CUISINE chik'n bites provide the least amount of fat per serving. Although the others are comparable, the IMPOSSIBLE FOODS nuggets had more saturated fat at almost 8% of your allowance in one serving. No one is eating nugs for the nutrition, let's be honest, but avoiding excess saturated fat is a good thing.
NUGS - 11g
YVES - 4g
IMPOSSIBLE - 12g
WINNER - SOL CUISINE
Once again, the SOL CUISINE bites are the winner of the round providing more protein per serving than the competitors. Both the NUGS & the IMPOSSIBLE are close but the YVES nugs are sorely lacking in the protein department with only 4g per serving according to their website. IN this case, any of the varieties outside of the YVES variety would be a good decision.
NUGS - 400mg / 17%
YVES - 290mg / 12%
IMPOSSIBLE - 440mg / 19%
WINNER - YVES VEGGIE
As we know, too much sodium can lead to a slew of health related issues, so we want to stick within our recommended daily limit and when we're talking nugs, the YVES variety is the best choice. The YVES is especially the best choice because I find I end up eating more than what is recommended when it comes to nugs so it's best I choose the lower sodium variety in that case. C'mon, who only eats like, 5 nugs?
Vits & Mins
Looking at the nutritional labels of each of the nugget varieties, the IMPOSSIBLE FOODS nuggets had the most variety of vitamins & minerals listed on the label. Comparing Iron for example. the IMPOSSIBLE FOODS had 20% of your daily intake while the others sat below 15%. The IMPOSSIBLE FOODS nugs also provided high doses of Folate, Niacin, Thiamin, and B12.
For reference, the average healthy person needs between 75mg - 90mg daily. Let's take a look at the list and a few recipes to go along with some of my faves.
1. BELL PEPPERS
While all varieties of bell pepper contain vitamin c, they do not all pack the same vitamin infused punch. Their vitamin c range is between 95mg - 341mg depending on the colour. The yellow clocks in at the highest amount of vitamin c while the green bells have the least. Considering what we need in a day, one pepper of any variety will give us our dose. I try to eat raw peppers in my mix of raw veg every day but don't shy away from the cooked ones. Here's a recipe below that features bell peppers and is super delicious.
2. Acerola Cherries
3. Black Currants
4 - 6 Cruciferous Veg
Broccoli, Brussel Sprouts, and Cauliflower, are all good sources of vitamin c among their many other nutritional stats. Cauliflower contains roughly 50mg per cup while brussel sprouts and broccoli contain about 100mg, just over the daily requirement. While I occasionally snack on raw cauli, the other two I don't enjoy raw quite as much. There are so many ways to cook with these veggies. Peep the recipes below!
Balsamic & Grana Roasted Sprouts
Gnocchi, Cauli & Broc Bake
8. Chili Peppers
Y'all know by now, I love my food with some heat. In fact, almost every recipe I create has some level of heat thanks to chipotles, chilis, pep flakes, or jalapenos. Chilis pack a whopping amount of Vitamin C, ranging from 65mg - 109mg per pepper. Considering these peps pack a spicy punch, you'll likely eat them sparingly. I've got just the recipe for you below that features Thai chilis which will give you some Vitamin C and a welcome slap in the face from heat.
Paneer Red Curry
Everyone's favourite leafy green right here folks. Just kidding, it's definitely an acquired taste if you ask me, and personally, it needs to be cooked properly before I'll engage with it. It's very fibrous and difficult to chew when raw unless it is massaged with citrus & EVOO. That's why I'll typically cook it in my soups or sauces which ensures it'll be nice and tender by the time I get to it. Much like spinach, it's a wonderful addition to your soups and sauces and contains as much Vitamin C per serving as oranges.
If you want to get some in you raw, try adding it to your smoothies.
Gnocchi, Broad Bean & Kale Pot Pie
Unsurprisingly, lemon makes it on to the list. Citrus fruits are recognized as being an excellent source of vitamin c and one whole lemon clocks in at around 86mg. You're likely not going to be eating an entire lemon although I won't stop you. You can add lemon to just about anything for a pop of citrus flavour and some Vitamin C boosting action. Add it to your smoothies, vinaigrettes, soups, and roasted veggies. There's so many wonderful ways to include more lemon in your diet, right down to adding some wedges or slices to your glass of water.
Turmeric Lemon lentil Soup
As the article suggests, this one should be the least surprising entry on the list. Oranges have been touted for their Vitamin C content for as long as they've been around. Whether you're eating them raw, juicing them, adding them to salads, or smoothies, the more oranges you can add in to your diet, the better off you'll be. I love adding a few frozen wedges to most of my smoothies for a little pop of citrus and additional nutrients.
Green peas, snow peas, snap peas, they're all fabulous. Green peas are delicious cooked in soups, sauces, and stews, while I prefer to nosh on snap peas raw for their juicy crunch. Sugar snap peas & snow peas contain about 60mg of Vitamin C per cup. Try adding snap peas to your raw veggie snack mix for a fresh, crispy, and juicy addition to your mix. Cooked however, I've got a recipe of two for you!
Paneer & Spring Veg Coconut Curry
18. Rose Hip
WHAT?! You mean my absolute favourite vegetable ever is on the list of vitamin c packed foods? What can't potatoes do?
Look, potatoes get a bad rap because most of the time when we're discussing them, we're talking about when they're fried or mashed wiht loads of butter. On their own, they're full of potassium, fiber, and approximately 42mg of Vitamin C in a regular sized potato. Nothing to scoff at if you ask me.
Pepperoncini / Pep Flakes
I can confidently say that pep flakes are easily my most used product in the kitchen. Every recipe I make has heat in varying degrees and pepperoncini / pep flakes are typically where that heat comes from. Everything I make benefits from heat; soups, sauces, chilis, casseroles, and even vinaigrettes. There is a place for a little kick of heat in everything we make and that's why this is easily my number one product in the kitch.
Garlic is one of those things that I truly cannot live without or get enough of. When a recipe calls for a clove, I've easily used 3 or 4, because there is no such thing as too much garlic. What doesn't go good with garlic? I mean, a tomato sauce without garlic is not a sauce I want in on. A soup or vinaigrette without garlic? No thanks. It's definitely one of my fave things. It brings the flavour, props up other flavours, and makes everything taste good. There's always loads of garlic available in my kitchen.
PC Plant-Based Broths
Ever since the day I tried the President's Choice Plant-Based Broths, I've never looked back. They come in both chik'n and beef varieties and they bring with them that rich, deep flavour you'd expect from a meaty broth. They're wonderful in soups, sauces, and chilis that call for meaty broths because they're seasoned so perfectly and contribute that familiar flavour to your recipe.
While there is always going to be a recipe that needs a simple veggie broth, in most cases, I'm using PC Brand Plant-Based broths.
I'm always drunk in the kitchen, I'm just kidding lol but I certainly always have a bottle of wine handy for giving my recipes that extra something. Wine is perfect for deglazing your pan to release crusty bits and enhance the flavour of your dish. It's fabulous in sauces like white wine cream sauces or a ragu perhaps. The fact is, wine brings the flavour, enhances the other flavours in your dish, and makes things extra favourful and delicious.
San Marzano Tomatoes
Onion, celery, carrot, and / or bell pepper are crucial components of almost every recipe you can think of, They're the beginning of everything special and they contribute so much necessary flavour. Every soup, sauce, or chili has a combination of these vegetables and for good reason, They're the backbone of flavour and the building blocks of a perfect dish.
Whether store bought or home made, I've always got some variety of pesto in my fridge. This flavourful condiment takes your dish to the next level. A dollop of pesto can take your tomato sauce to somewhere special, bringing with it so much flavour from the cheese, basil, and nuts. It's great as an easy weeknight pasta meal, smeared on toast with eggs, or used as a finishing touch in your soups. There's always a reason to sue a little more flavour, and that's why pesto is a go to for me.
Baked, mashed, stuffed with goodies, whatever, russet potatoes are a staple in my kitchen. A good jacket potato is a meal and an experience if you've stuffed it the right way. They're a superfood if you ask me because not only can you eat them as they are, but they're fabulous in your recipes as well. Think scalloped potatoes, potato lasagnas, jacket potatoes, where would we be without the humble russet?
Lemon water is all the rage but it's not the main reason I have lemons in my crisper at all times. There are so many uses for lemons in our kitchen. I find a squeeze of lemon juice brings everything together in a dish. A squeeze of lemon over roasted veg is magical. Lemon juice helps to make a quick and delicious vinaigrette or brings a necessary pop of freshness and acidity to your dish. There is always a reason to use a lemon and that's why I always have them available.
I am such a big fan of brussel sprouts now that I eat them once a week, usually roasted, with some kind of delicious garnish combination that enhances their wonder. As much as I love them for their flavour, they're also incredibly nutritious and full of vitamins & antioxidants. Let's take a peek at 5 reasons why you should be eating more brussel sprouts!
Brussel sprouts are full of antioxidants that help protect us against everything from inflammation to cancer. Cruciferous veggies are reputably high in cancer-fighting antioxidants. Brussel sprouts are also high in vitamin c per serving which also acts as an antioxidant under these conditions. The best way to consumer brussel sprouts to enjoy all of their benefits is raw. Try grating them in a salad / coleslaw, you won't be disappointed.
The phytonutrients found in brussel sprouts are widely regarded as anti-inflammatory. As we know, inflammation is normal, but consistent inflammation is dangerous to our health. Inflammation that is untreated contributes to a slew of scary health problems and can lead to heart disease, cancer, and diabetes. Eating foods that are rich in phytonutrients can help reduce inflammation.
GOOD FOR OUR EYES
Garlic Peri Peri Roasted Sprouts
Balsamic & Grana Roasted Sprouts
Spicy Red Pesto Smashed brussel Sprouts
Skillet Gnocchi Mac N Chz with Roasted Sprouts
Peeling the skin off of your apples is a mistake if you're looking to get the most nutritious bang for your buck. Apple skins contain insoluble fiber, vitamins C & A, & antioxidants / flavanoids. Fiber is a crucial part of our body's functionality and by removing the skin, you're eliminating most of the fiber.
NOTE: Apples are notoriously high in pesticides. Buy organic or make sure to give your apples a good scrub before noshing.
Cucumber skins are full of flavour and texture, but they're also full of vitamins & nutrients. In fact, the skins are where most of the antioxidants are hiding which include fiber, vitamin K, and potassium. As mentioned, when you remove the fiber from the vegetable, you're removing the most valuable part of it.
NOTE: English cucumbers have thin, super easy to eat skin while locally grown field cucumbers tend to have a thicker, harder skin. If you're having a hard time with the field variety, peel strips of the skin off but leave as much as possible to get the most nutritional benefit. Always make sure to give your cukes a good scrub before snacking.
You can always spot antioxidants when you look at a fruit or veggie that has a dark, colourful exterior. Eggplants are a perfect example of that. Eggplant skins contain fiber, flavanoids, magnesium, and antioxidants like nasunin which have anti-cancer properties. Considering eggplants are 92% water, removing the skin removes almost all of their additional nutrition.
When you're aiming for a dreamy, creamy mash, you're obviously going to want to peel your taters. In almost every other instance however, you should be eating those skins. Potato skins contain fiber, iron, calcium, vitamin b6 & vitamin c. Peeling your potatoes removes up to 90% of the potato's iron and almost half of its fiber.
NOTE: Potatoes are notoriously dirty. Make sure to use a potato brush to give them a good scrub before consuming their skins.
The highest amount of phytonutrients hides in the skin or just below the skin of carrots. Carrots have a reputation as being a superfood for our eyes due to the high content of vitamin A and removing the skins removes some of that eyesight preserving goodness. Carrots are easy to use unpeeled so stop peeling them and reap those benefits.
NOTE: Carrots are notoriously dirty and the skins can harbour dirt in the tiniest of cracks. Make sure to give them a good scrub prior to using.
The peels of citrus fruits contain high levels of vitamin c, higher than what you'll find in the actual fruit itself. Eating a citrus skin is not enjoyable but zesting your skins and using that flavourful, fresh zest in your cooking or on your salads is a great way to retain that nutrient content.
Everyone's favourite vegetable is in season for fall. Potatoes are a wonder veggie as far as I'm concerned. They're so neutral, you can literally pair them with anything and you know it's going to be good. Au gratin, scalloped, baked, roasted, fried, ugh, what version ISN'T utter perfection? What to do with your bounty of potatoes? Why not try one of the recipes I've shared below?
AU GRATIN POTATOES
Au gratin potatoes are the OG potato side dish. Creamy, rich, decadent, and friggen delicious. My potato lasagna is everything you love about tradish lasagna but with taters instead of noodles. It's utterly delicious and makes great use of those fall potatoes. Lastly, my skillet moussaka recipe features some roasted taters that help form beautiful layers in this moussaka recipe. Plus, anything with bechamel is pretty much guaranteed to be a good time.
Broccoli, cauliflower, cabbage, and brussel sprouts, are all at their peak in the fall. This collection of veggies are such fall vibes and can be used to make a variety of recipes. Broccoli and cauliflower are perfect for soups, casseroles, stews, and everything in between. Brussel sprouts are one of my absolute favourite veggies. I love them roasted, smashed, or folded in to a creamy mac and cheese for an added veggie boost. Chekc out some of the below recipes for some cruciferous inspo!
BROCCOLI CHEDDAR LOADED BAKED POTATO
BROCCOLI CHED POTATO
SPICY PESTO SPROUTS
Cruciferous veggies are wonderful and can be used in so many different ways. First up. a loaded baked potato stuffed with a cheddary sauce and tender broccoli. A classic pairing. Next, the very best brussel sprouts you'll ever have, I guarantee it. Roasted until tender, smashed, and smothered in a spicy red pesto. Finally, a comforting casserole full of veggies, a creamy sauce made from cauliflower, and a crispy crumb topping. Delish!
Peppers are typically available year round but they're at their peak in the fall. This just means you'll find that they aren't quite as expensive as they normally would be. Peppers are great for so many dishes and can be used so many ways. You can roast them, stuff them, and add them to soups, stews, and chilis. They're incredibly versatile and nutritious as well! Check out some of the recipes below that let peppers shine!
LASAGNA STUFFED PEPPERS
ROASTED RED PEPPER SCALLOPED POTATOES
POTATO HASH SKILLET
First up, a brunchy hash skillet full of veggies. The peppers might only be a supporting character, but they're still delicious. Second, lasagna stuffed peppers; the lower carb bestie of tradish lasagna. Don't get it twisted, this lasagna pepper is still every bit as delicious as you'd hope. Layers of meaty, vegetarian tomato sauce, tender lasagna noodles, and creamy ricotta filling. Finally, it's an oldie but a goodie! Scalloped potatoes are such a classic side dish for my family. I have fond memories of scalloped or au gratin potatoes at the dinner table. This one features a roasted red pepper twist which gives it a touch of sweetness and a welcome depth of flavour.
To be honest y'all, eggplants are NOT my favourite vegetable. I'm very big into texture when it comes to food, and eggplants simply lack any texture whatsoever. However, I do enjoy them when they're cooked perfectly and often times, with a crispy crust. Here's some eggplant inspo below. For the record, if I'm sharing an eggplant recipe after what I've told you about them, please know it's delish and even if you hate them...you'll love it!
Eggplant rollups are the real deal y'all. Stuffed with a creamy ricotta filling and smothered in a peppery sauce, seriously delish. Sataras is a dish I learned about from working at the restaurant. Basically, it's a stew of tomatoes, peppers, and onions. We served ours with crispy, fried eggplant so I did too. It's unique but absolutely delish. You'll for sure be adding this to the menu!
Jonathan - Happy Veg
Dedicated Foodie. Proud Vegetarian. Recipe Creator. Friend to all Animals.