Oh, summer…. We love you, but you don’t last nearly as long as we’d like. With it, you bring your bounty of wonderful produce, such as tomatoes, zucchini, eggplants, green beans, and lots and lots of basil. But fall is almost here and with it comes an entire new line of produce that we adore just as much. Italians love to enjoy produce at their peak of the season, and why not? That is when they are the healthiest, tastiest, and most readily available. Adopting the Italian mentality of eating in season, below you will find a list of seasonal produce often enjoyed in Italian dishes that are perfect for this time of year. Enjoy them liberally, for they all carry lots of vitamins and minerals. 

Vegetables 

Swiss Chard and Spinach  

Swiss chard and spinach are autumn vegetables that are also excellent antioxidants. They also cook very quickly, which makes them even more appealing. Great in salads, pasta dishes, or simply sautéed as a side dish, these leafy greens are a must in my kitchen. 

Cabbage

Thanks to its anti-inflammatory properties, cabbage is also great for your health. It contains vitamin A and vitamin C and has an intense and characteristic flavor. I enjoy it in soups with lots of carrots, onions, parsley, and diced potatoes. 

Mushrooms

Be it fresh, dry, or frozen, mushrooms are the ideal fall ingredient. The autumn rains facilitate their growth and are considered a good source of mineral salts such as potassium, phosphorus, copper, and selenium. Did you know that mushrooms are famous for their power to strengthen the immune system? I love mushrooms in risotto or chicken and turkey recipes. 

Artichokes

Another typical autumn vegetable is the artichoke. Considered the protector of the liver, the artichoke, with its characteristic bitter-sweet taste, has a low-calorie content and is rich in minerals. After cleaning them out, I steam baby artichokes, then sauté them with lots of garlic and herbs, and top them with fresh breadcrumbs and grated Parmigiano cheese. 

Fennel

Often added to salads or roasted in the oven as a side dish to chicken or seafood, fennel is rich in water, low in calories, and known for its aromatic and digestive properties. Its liquorish flavor is refreshing and light. 

Potatoes

Rich in complex carbohydrates, potatoes are a vegetable that gives life to many recipes in the kitchen and has many beneficial properties. I love potatoes any way they’re cooked, but one of my favorites is diced small, seasoned with lots of excellent olive oil and fresh herbs, adding some sausage, onions and perhaps carrots, and roast them for 25 – 30 minutes. They’re the perfect side dish for roasted chicken, or a main meal on their own.

Fruits 

Apples and Pears

Apples and pears are typical autumn fruits. There are several varieties, each with a unique flavor. They are great in fall salads, enjoyed with chicken or pork, and eaten as desserts. I also love baking with apples and pears; they are a great addition to coffee or bundt cakes.  

Grapes

Grapes are typically harvested in September or October for wine production. They are a great way to end a meal. Their sweet flavor is deceptively addictive!  

Chestnuts

There are countless varieties of chestnuts, a very nutritious food that can be used for many dishes in the kitchen. In addition, chestnuts are rich in vitamins and minerals. I enjoy them roasted in the oven. Be sure to score them with an X or they will burst in the oven! 

Oranges and Mandarins      

Sweet citrus fruits rich in vitamin C, oranges and mandarins are highly hydrating fruits with few calories and many vitamins. They’re in peak season in the late fall into winter. 

Conclusion

Add these or any other seasonal ingredient to your fall menu, and you’ll not only be eating like an Italian but alsohealthy!