Summer may be over but Michigan has many fruits and veggies crops that extend into the fall months.
| Apples |
July-October |
| Beets* |
May-October
|
Broccoli
|
June-October |
| Brussels Sprouts* |
August-November |
| Cabbage |
June-November |
| Carrots |
May-November |
| Cauliflower |
August-November |
| Celery |
August-October |
| Cucumbers |
July-Mid October |
| Garlic* |
August-November |
| Various Greens |
May-November |
| Various Herbs |
May-October |
| Kale |
June-November |
| Leeks* |
August-October |
| Various Lettuce |
May-October |
| Onions |
August-October |
| Potatoes |
July-November |
| Radishes |
May-October |
| Spinach |
May-October |
| Squash (summer) |
July-October |
| Squash (winter) |
August-November |
| Tomatoes |
July-October |
| Turnips* |
August-November |
| Zucchini |
July-October |
Beets
Beets contain the phytonutrients betalains, which give them their striking color. Betalains contain antioxidant and anti-inflammatory properties. During the cooking process, betalains lose their color as well as their phytonutrient agents; therefore, steam beets for no more than 15 minutes. Look for beets that are small, but heavy for their size with the greens still attached. To store remove the greens leaving about one inch of the stem, then wrap in plastic. They can last up to three weeks stored in the refrigerator.
1 cup of cooked beets - 102 calories, 4 grams(g) fat, 16 g carbs, 3 g fiber, 3 g protein
Brussels Sprouts
Brussels sprouts are in the cruciferous family, along with kale, broccoli, cauliflower, cabbage, and collard greens. These veggies are high in nutrients and low in calories. For a green vegetable, brussels sprout are rather high in protein, vitamins C and K. Roasting them brings out a sweeter nutty flavor while maintaining their crisp texture.
1 cup of raw Brussels sprouts - 38 calories, 0 g fat, 8 g carbs, 2 g fiber, 3 g protein
Garlic
Garlic is related to onions, leeks, and shallots. The compound allicin, a sulfur compound, gives fresh garlic its odor and flavor and is also believed to be responsible for the reported health claims. Choose garlic that is plump, firm, dry, and white to off-white in color. It can last for several weeks stored in a dark, cool place. Keep it out of the refrigerator.
3 garlic gloves - 13 calories, 0 g fat, 3 g carbs, 0 fiber, 0.6 g protein
Leeks
The flavonoids in leeks give them color and provide antioxidant properties which reside predominately in the lower leaf and bulb portion of the plant. They have a somewhat sweeter flavor than onions and can add subtle tastes to dishes without overpowering other ingredients. Choose leeks that have firm straight dark green leaves and white necks. Store them in the refrigerator wrapped in a plastic bag unwashed to insure freshness for a least two weeks.
1 cup of raw leeks - 54 calories, 0 g fat, 13 g carbs, 2 g fiber, 1 g protein
Turnips
Although turnips are a root vegetable, botanically they are in the same family as cabbage, kale, and brussels sprouts. The green tops (turnip greens) are actually the more nutritious portion of the vegetable and are excellent sources of vitamin A, C, and K. Turnip roots that are small to medium in size, have a sweeter milder flavor, and are more tender. Store them either in the refrigerator or in a dry cool place. Also removing the tops (and eating) helps preserve nutrients in the root.
1 medium raw turnip - 34 calories, 0 g fat, 8 g carbs, 2 g fiber, 1 g protein
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