Selection, Storage, Prep and Nutrition for Fall Harvest Recipes

Find smart selection, storage, prep and nutrition tips for our fall harvest recipes.

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Maple Apple Pork Medallions

1. Save yourself a little prep time by asking the butcher to trim the silver skin off the pork tenderloin.
2. One hundred percent apple juice or cider contains only the natural sugar from the apples. Look for refrigerated versions of either for best taste/quality in this skillet dish.
3. Use any favorite stone ground mustard – it’ll lend its own unique flavor profile.
4. Don’t have ground Saigon cinnamon on hand? No problem – just use a little extra regular ground cinnamon.
5. Any favorite red, yellow or green apple can be used in this recipe. A mix of several varieties and colors adds vibrant colors to the dish.
6. Pork tenderloin is not just one of the lean pork cuts; it’s the leanest of the bunch! In fact, it’s as lean as boneless skinless chicken breast.
7. This skillet dish provides two nutrient-rich forms of fruits and vegetables: fresh and 100 percent juice.
8. Pork is an excellent source of powerful protein to satisfy and fill you up. Plus it’s an excellent source of numerous B vitamins to help convert foods in energy and a good source of potassium (support healthy blood pressure) and zinc (support immune system).

Harvest Fruit & Goat Cheese Salad with Apple Vinaigrette

1. Since canola oil has a bland taste, it lets the apple and shallot flavors stand out.
2. That smidgen of mustard in the vinaigrette keeps it emulsified, or mixed together, rather than separated.
3. Choose any mix of prepackaged or bunch lettuces and greens. If the prepackaged varieties say prewashed, there’s no need to wash them again.
4. For a fast and easy way to toast walnuts, try pan-toasting. Place walnuts in an ungreased skillet (sized large enough to spread in a single layer) and toast over medium heat until browned. Stir frequently.
5. Choose darker green lettuces as you’ll enjoy more nutrients, especially vitamin A (for healthy eyes and night vision) and vitamin K (for optimal blood clotting and bone health).
6. Apple cider is 100% fruit juice, and retail varieties are pasteurized for proper food safety.
7. Don’t get bogged down with all the misconstrued information about sugar on dried cranberries. The amount of sugar used is minimal and necessary for a pleasing product since cranberries are extremely tart.
8. Keeping peels or skins on those apples nearly doubles the fiber and increases polyphenols (natural phytonutrients to fight diseases) by 45 percent.

Ginger-Spiced Pumpkin Scones

1. White whole-wheat flour is 100 percent whole wheat; it’s just lighter in color and texture than regular whole wheat.
2. No pumpkin pie spice on hand? No problem! Just mix your own with cinnamon, ginger, nutmeg and allspice.
3. Crystallized ginger can be found in the Asian section at supermarkets, typically in flat deli-like containers. This version is usually slightly less expensive than the bottles of crystallized ginger found in the spice section.
4. You’ll generally find pumpkin seeds in one of these areas: snack-nut section, baking aisle or ethnic foods area. Substitute walnuts, pecans or almonds if desired.
5. Bake a batch, eat a couple and freeze the rest! These scones can be individually wrapped, then placed in a zippered freezer bag, and keep their great flavor and quality for several months in the freezer.
6. Using part whole-wheat flour provides whole-grain nutrients to help reduce risk of stroke, heart disease, type 2 diabetes and promote better weight maintenance.
7. Pumpkin is rich in beta-carotene for optimal night-time vision and two phytonutrients – lutein and zeaxanthin – that may help reduce risk of age-related macular degeneration. Plus, pumpkins are a good source of potassium and vitamin C.