Thanksgiving is around the corner and listed below are fruits and vegetables that are in season. It is the time of year for families to come together. This Thanksgiving will come with challenges for extended families and friends to come together. We hope you find great joy cooking with the loved ones in your social distance circle. Happy Thanksgiving, Happy Harvest!

Delight yourselves with in seasonal fall favorite fruits like persimmons, pomegranates and fresh cranberries. Fall favorite vegetables to enjoy are brussel sprouts and pumpkins.

Fruits

  • Apples- 52 calories for 100 grams. Good source of  Riboflavin (Vitamin B1), Vitamin B6, Vitamin C, Vitamin K, and Potassium.
  • Bananas- 89 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Magnesium, Manganese, and Potassium.
  • Coconuts- 100 calories for 25 grams. Good source of Fiber, Manganese, and Selenium.
  • Cranberries- 46 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin C, Vitamin E, Magnesium, and Fiber.
  • Grapefruits- 42 calories for 100 grams. Good source of Vitamin A, Vitamin C, Potassium, and Magnesium.
  • Mandarins- 47 calories for 100 grams. Good source of Vitamin C.
  • Oranges- 47 calories for 100 grams. Good source of Vitamin C.
  • Pears- 57 calories for 100 grams. Good source of Vitamin C, Fiber, and Potassium.
  • Persimmons- 127 calories for 100 grams. Good source of Vitamin A, Vitamin C, Fiber, and Manganese.
  • Pomegranates- 83 calories for 100 grams. Good source of fiber, Vitamin C, Vitamin K, and Folate.

Vegetables

  • Avocados- 160 calories for 100 grams. Good source of Pantothenic Acid (Vitamin B5), Vitamin B6, Niacin, Potassium, and Monounsaturated.
  • Bell Peppers- 31 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Potassium, Phosphorus, and Manganese.
  • Broccoli- 34 calories for 100 grams. Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Protein, Fiber.
  • Brussel Sprouts- 43 calories for 100 grams. Vitamin A, Vitamin B6, Vitamin C, Fiber, Iron, Protein.
  • Carrots- 41 calories for 100 grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
  • Cauliflower– 25 calories for 100 grams. Good source of Vitamin B6, Vitamin C, Vitamin K, and Folate.
  • Celery- 14 calories for grams. Good source of Vitamin A, Vitamin B6, Vitamin K, and Potassium.
  • Lettuce- 15 calories for 100 grams. Good source of Vitamin A, Vitamin K, and Iron.
  • Onions- 40 calories for 100 grams. Good source of Vitamin B6, Vitamin C, and Folate.
  • Peppers- 40 calories for 100 grams. Good source of Vitamin A, Vitamin C, Vitamin K, Potassium, Manganese, and Phosphorus.
  • Pumpkins- 26 calories for 100 grams. Good source of Vitamin A, and Vitamin C.
  • Sweet Potatoes- 86 calories for 100 grams. Good source of Vitamin A, Vitamin B6, and Fiber.

November Recipe

Roasted Sweet Potatoes

Ingredients

3 medium sized sweet potatoes

1 tablespoon olive oil

¼ teaspoon salt

Instructions

  1. Scrub and wash the sweet potatoes
  2. If the sweet potatoes are absolutely fresh and the skin is unblemished, you may choose to leave the skin on, but if it is your preference, peel the sweet potatoes.
  3. Cut the sweet potatoes into long thick fries that are about 1/2 inch in diameter.
  4. Divide fries and ingredients into two parts.
  5. Place fries and  ½ of the oil and salt in a zip bag and shake.  Repeat.
  6. Prepare a sheet pan with lightly oiled parchment paper.
  1. Place the cut fries in a single layer, without overlapping or touching each other.
  2. Roast in a 350 degree oven for about 45 minutes.  Check after 30 minutes, depending on your oven to see if they are golden brown and crispy.  
  3. Be careful not to overcook the oven fries as they can lose their texture and become too chewy.
  4. Right out of the oven, these fries are crispy on the outside with a soft center similar to steak fries and unlike the texture of traditional crispy fries.
  5. Leftover fries can be saved and reheated to a crispy exterior.  When reheating, typically a quick 450 degree oven, gives back some crispness to the exterior.

Variation

In the last 5 minutes of roasting, toss with 1 ½ tablespoons of maple syrup and sprinkle with cinnamon and enjoy!

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Published by E-Network

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