Nature’s seasons provide for our nutritional needs. For example, summer brings hydrating fruits like watermelon and berries to keep us cool, while autumn offers root vegetables and squashes that provide warmth and sustenance for colder months. Eating seasonally also supports local growers and can be more sustainable for the environment. 

Eating fruits and vegetables that are in season is a smart way to save money while staying healthy. This fall, enjoy fresh produce like apples, cantaloupe, leafy greens, cauliflower, Brussels sprouts, carrots, potatoes, pumpkins, onions, and herbs. These foods are at their best during this season and perfect for salads and soups, just in time for the cooler weather. They are full of flavor and packed with the vitamins needed for the colder months. Some parts of Texas have extended warm temperatures that prolong the growing season well into the fall, allowing for the harvest of fruits like limes, oranges, tangerines, and grapefruit that are high in Vitamin C which helps build up our immune systems. 

Fall is also an excellent time to start a vegetable garden. Begin by planning your garden based on the time you have available. Choose a sunny spot where the garden space receives 6-8 hours of daily sunlight. Prepare the soil with compost, which is a great natural fertilizer. Select cool-weather vegetables like lettuce, spinach, radishes, beets, onions, or broccoli. Plant your seeds or seedlings, water them regularly, and watch them grow. 

There is a great sense of accomplishment that comes with harvesting your own food. Eating produce can feel more enjoyable when you grow it yourself! Gardening in the fall is a wonderful way to get outside after the hot summer days and to spend quality time with family and loved ones. 

Eating in-season produce and growing your own food can help you make smart choices that benefit your health, your wallet, and the planet. Happy eating and happy gardening! 

Written by: Heidi Lopez, Better Living for Texans Agent – Starr County 

Source: https://agrilifeextension.tamu.edu/browse/featured-solutions/gardening-landscaping/fall-vegetable-gardening-guide-for-texas/

Recipe of the Month: Pork Chops with Apples and Sweet Potatoes 

Source: Heidi Fowler, RD, LD, Nutrition Extension Program Specialist

Serves 6

Ingredients: 

• 1 pound sweet potatoes, cut into 1/2 to 1-inch cubes (substitute: potato of choice)
• 3 tablespoons olive oil (substitute: oil of choice)
• 3 medium-sized apples of choice
• 1 tablespoon butter, melted
• 1/4 cup brown sugar, lightly packed
• 1/4 cup 100% apple juice
• 1/4 teaspoon cinnamon
• 1/2 teaspoon salt
• 1 teaspoon ground black pepper
• 1 1/2 teaspoons rosemary, fresh (substitute: 1/2 teaspoon dried)
• 6 medium-sized boneless pork chops
• Optional: rosemary for garnish

Directions: 

1. Preheat oven to 350 degrees F. In a large bowl, toss sweet potato cubes and oil. Spread potatoes out in a large baking dish. Bake potatoes for 30 minutes. 
2. While the potatoes bake, peel, core, and cut apples into ¼-inch-thick slices. Place apple slices in water so they do not brown. Combine butter, brown sugar, apple juice, and cinnamon in a bowl. Mix until smooth. 
3. Remove apples from water, and place on top of potatoes. Pour apple juice mixture over potatoes and apples. Set aside. 
4. Sprinkle salt, pepper, and rosemary on each side of chops. Brown pork chops in a frying pan over medium-high heat, until evenly golden. Place pork chops on top of potatoes and apples and cover with foil and bake at 350 degrees F for 30 minutes, until a meat thermometer inserted into the chops reads 165 degrees F. Remove from oven to cool. 

Nutrients Per Serving: 350 calories, 14 g total fat, 4 g saturated fat, 75 mg cholesterol, 300 mg sodium, 35 g carbohydrates, 5 g fiber, 19 g total sugar, 6 g added sugar, and 24 g protein