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All About Fall Harvest Vegetables



Fall and winter are the perfect time for trying different vegetables that are in season. Beets, Brussel sprouts and Asian vegetables are a great addition to any meal. 

Beets

Beets are known by the unique dark red and purple colour of the root, however, the green tops can be eaten too. Try beets in many ways, for example:

  • Add boiled, steamed or roasted beet root slices to salads or sandwiches.
  • Use raw beet greens for salads, sandwiches or wraps.
  • Grate raw beet root and raw carrots for a colourful salad.
  • Bake or roast beet root in the oven, alone or with other root vegetables, and use as a side dish.

Nutrition spotlight!  

Beets contain folate, potassium, and vitamin C. Folate helps to build new red blood cells and lowers the risk of having a baby with birth defects. It may also help lower the risk of heart disease.

Shopping and storing 

  • Store unwashed beets in a plastic bag in the fridge for up to 2 weeks.
  • Store unwashed beet greens in a plastic bag in the fridge for 3 to 5 days.
  • Wash beets and beet greens just before cooking.

Buying local beets 

Local beets are available almost all year long (except for May and June).  Look for the Foodland Ontario logo or ask your store manager to be sure the beets you buy are from a local farm. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.

Brussels Sprouts 

This locally grown green vegetable is a delicious and nutritious addition to any meal.

  • Try them baked, boiled, steamed, roasted or microwaved.
  • Add them to soups, a stir fry or grated into salads.
  • To enhance the flavour of cooked Brussels sprouts, add some lemon juice, sprinkle with nuts, chopped dried fruit or breadcrumbs or add some grated parmesan cheese. 

Tip:

Before cooking,score the ends by making an “X” with your knife in the stem. This helps make sure that they cook evenly.

How to wash and store Brussels sprouts:

  • Store unwashed Brussels sprouts in a plastic bag for 3 to 5 days.
  • Just before cooking, wash Brussels sprouts with cold water. Remove damaged and discoloured outer leaves and trim off the hard stems. 

Nutrition spotlight!  

Brussels sprouts contain vitamin C. Vitamin C helps to keep your immune system healthy. It also helps to heal cuts and keeps your gums, bones, muscles, tissues and blood vessels strong.  Vitamin C is an antioxidant. Antioxidants may reduce the risk of some chronic diseases. Brussels sprouts also contain folate, potassium, vitamin A and fibre. 

Shopping and storing 

Store unwashed Brussels sprouts in a plastic bag for 3 to 5 days in the fridge. Remove damaged and discoloured outer leaves and trim off the hard stems. Just before cooking, rinse Brussels sprouts with cold water.

Buying local Brussel sprouts 

Food produced close to home is fresh and tasty! Enjoy local Brussel sprouts from September to November. Look for the Foodland Ontario logo or ask your produce manager if the Brussel sprouts are from a farm in Ontario. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.

Asian Vegetables

Did you know that a wide variety of Asian vegetables are grown here in Ontario?  Some Asian vegetables to look for are bok choy, nappa cabbage, Chinese spinach and Chinese broccoli.

How to prepare Asian Vegetables

These greens cook quickly. Stems take a few minutes while the leaves will cook in about 30 seconds. Here are a few ideas for cooking Asian vegetables: 

  • Add leaves and stems to a stir fry or soup.
  • Use the raw leaves in salads.
  • Add leaves and stems to braised dishes of pork, beef and duck.
  • Grated nappa cabbage is a great base for Asian style coleslaws.
  • Pair Asian vegetables with traditional flavours such as soy, tamari sauce, oyster sauce, ginger, garlic and chili spices.

Storage tip:

Wrap the vegetables in plastic and place in your refrigerator crisper. They can wilt and dry out within a few days so don’t wait too long to cook them. 

Nutrition spotlight! 

Like other dark leafy greens, these Asian vegetables contain vitamin A, vitamin C and potassium. Vitamin A helps your eyes and skin stay strong and healthy. Potassium is a mineral that helps to control your blood pressure and keeps nerves and muscles working well together.

Buying local Asian vegetables 

Asian vegetables are available June until November. Look for the Foodland Ontario logo to know if the vegetables you buy are from a farm in Ontario. If it’s not clear where your vegetables are from, ask your produce manager. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.

Last Update – November 28, 2017

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