Winning Combos for Fall Produce
from the AICR Newsletter | Fall 2014 | No.125
Summer’s garden vegetables, berries and stone fruits may have run their course, but new and delicious autumn vegetables are coming soon to a market near you.
Fall offers a multitude of fruits including grapes, cranberries, pomegranates, persimmons and wonderfully wide assortments of apples and pears. Fruits like these can complement autumn vegetables for delicious results.
The natural cancer-preventive phytochemicals in all types of produce not only ward off cancer, they are also responsible for taste, color and aroma. AICR-funded researchers have studied dozens of phytochemicals like quercetin in apples, carotenoids in sweet potatoes and orange winter squashes (including pumpkins), resveratrol in red grapes and anthocyanins in cranberries and pomegranates.
Pairings that Protect Your Health
Apples, pears, grapes and pomegranate seeds are excellent accents for green salads and can lend a sweet note to cooked vegetable dishes.
Raisins, prunes and dried versions of cranberries, cherries, apricots, blueberries and other fruits are also handy additions to squash, sweet potatoes, carrots, parsnips, turnips and rutabagas. Just remember that dried fruits’ natural or added sugar content is more concentrated than sugar in fresh fruits, so use only one tablespoon per serving.
Here are some delicious vegetable and fruit combos from the AICR Test Kitchen.
Carrots, Dried Apricots and Cinnamon
- 2 cups baby carrots
- 2 tsp. canola oil
- 1/2 cup orange juice
- 8 whole dried apricots, cut into thin strips
- 1/4 tsp. ground ginger
- 1/8 tsp. ground cinnamon
- Salt and ground black pepper
- 1 tsp. honey
Halve carrots lengthwise, leaving thinnest ones whole. Heat oil in medium skillet over medium-high heat. Add carrots, stirring until coated with oil. Pour in juice. Add apricots, ginger and cinnamon.
When liquid boils, reduce heat and simmer, stirring occasionally, until carrots are tender and juice is syrupy, 8-10 minutes. Season carrots to taste with salt and pepper. Remove from heat and mix in honey. Serve warm or at room temperature.
Makes 4 servings.
Per serving: 103 calories, 2 g. total fat (0 g. saturated fat), 19 g. carbohydrate,
1 g. protein, 2 g. dietary fiber, 32 mg. sodium.
Brussels Sprouts with Pecans and Dried Cranberries
- 1 bag (16 oz.) frozen, petit baby Brussels sprouts
- 1 Tbsp. extra virgin olive oil
- 2 tsp. balsamic vinegar
- 2 Tbsp. finely chopped, lightly toasted pecans
- 1/4 cup dried cranberries
- Salt and freshly ground black pepper, to taste
Cook Brussels sprouts according to package directions. Meanwhile, in small bowl, stir together oil, vinegar, pecans and cranberries. Transfer cooked sprouts to serving dish. Gently toss with dressing. Season with salt and pepper and serve immediately.
Makes 4 servings.
Per serving: 102 calories, 6 g total fat (>1 g saturated fat),
11 g carbohydrates, 2 g protein, 2 g dietary fiber, 13 mg sodium.
Red Cabbage with Apples
- 1 cups apple juice or cider
- 2-4 Tbsp. apple cider vinegar
- 1/2 tsp. allspice
- 3 cups shredded red cabbage (or pre-shredded bagged green and red slaw mixture)
- 1 cup grated red apple
- Pinch of salt
In medium saucepan, bring apple juice, vinegar and allspice to boil. Add cabbage, apple and salt. Simmer, uncovered for 30 minutes, stirring occasionally. Serve warm or cold.
Makes 4 servings.
Per serving: 96 calories, <1 g total fat (0 g saturated fat),
24 g carbohydrates, 1 g protein, 3 g dietary fiber, 85 mg sodium.