By Christina Martin
When we look at what it means to eat healthy, one of the most important aspects of a healthy diet is eating seasonally.
We know our grandparents didn’t have access to all the foods we have today. These days we can get fruits and vegetables that don’t grow locally any time of the year. Fruits and vegetables are picked unripe and travel long distances to get to our grocery shelves. In New Jersey there is still produce growing until mid November, depending on the weather.
As the weather gets colder, we should focus on foods that warm and ground us as we prepare for the cold months ahead. Root vegetables, such as sweet potatoes, parsnips, rutabagas, radishes, turnips, carrots, onions and beets do just that. Other vegetables grown locally in New Jersey include cabbages, cauliflower, lettuces and apples. Some of our local farms are wrapping up apple and pumpkin picking season as November starts.
A seasonally healthy diet would include winter greens, root vegetables and grains. These vegetables help keep us warm in the winter months. Winter greens like kale, cabbage and collard greens provide needed vitamins and minerals. Vegetables such as carrots, sweet potatoes, beets, butternut and spaghetti squashes along with grains are great sources of fiber and complex carbohydrates.
Now is the time to make hearty dishes like soups, stews and roasted vegetables. The following are some of my recipes using these seasonal vegetables. They are perfect for a healthy holiday dinner or to make any time over the winter months ahead and are plant based, vegan or gluten free.
Cauliflower and
Millet Mash
Ingredients:
- 4 cups thinly sliced cauliflower
- 2 cups millet, soaked overnight
- 1 clove garlic
- 1/2 cup unsweetened dairy-free milk Parsley, for garnish
Procedure:
In a saucepan, add cauliflower, millet, garlic, and the soaking liquid. Bring to a boil over medium heat. Cover and simmer for 30-40 minutes, until the millet is soft and creamy.
Remove from heat and drain half the cooking liquid. Blend with a stick blender, adding dairy-free milk or water until smooth. Garnish with mushroom onion gravy and fresh parsley.
Mushroom Onion Gravy
Ingredients:
- 3 lbs. mixed mushrooms, sliced
- 1 onion, sliced thin
- 1 tablespoon olive oil
- 1 tablespoon fresh thyme
- 2 quarts vegetable stock Cornstarch
Procedure:
Heat olive oil in a large sauté pan over medium-high heat. Add mushrooms and onions. Cook for 3-5 minutes until tender and browned.
Add thyme. Cook for an additional 3 minutes. Pour in vegetable stock and bring to a simmer. Thicken with cornstarch as desired.
Roasted Root Vegetables
Ingredients:
- Root vegetables such as beets, sweet potatoes, carrots, turnips, and parsnips, peeled and diced
- Olive oil
- Balsamic vinegar
- Salt
- Pepper
- Optional: herbs like thyme or rosemary
Procedure:
Preheat oven to 400 degrees. Line a sheet tray with parchment paper.
Dice root vegetables, then coat with olive oil, balsamic vinegar, salt, and pepper. Spread on the tray and roast for 25-30 minutes, until fork-tender.
Harvest Salad
Ingredients:
- 1 fennel bulb, thinly sliced
- 1 lb. arugula or greens of choice Chopped olives
- 1/4 cup nuts (walnuts or pecans, optional)
- 1/4 cup pumpkin or sesame seeds, or both (optional)
- 1 large orange, supremed (reserve juice)
- 1/2 lemon, juiced
- Salt
- Pepper
- Olive oil
Procedure:
In a large bowl, toss fennel, arugula, olives, nuts, and seeds. Dress with orange and lemon juice, drizzle with olive oil and season with salt and pepper. Feel free to personalize with favorite greens, olives, nuts, or vegan feta.
Cranberry Chutney
Ingredients:
- 12 oz. fresh cranberries
- 2/3 cup organic sugar
- 1/4 cup cider vinegar
- 1 teaspoon fresh ginger, minced
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cinnamon sticks orange zest (approximately 1 teaspoon)
Procedure:
Place all ingredients in a small pot, reduce to a simmer and cook for 10-12 minutes uncovered, stirring occasionally. Remove cinnamon sticks. Grate some fresh orange zest over top and stir to combine.
If you do not want to cook there are a few places at the Jersey Shore that can provide plant-based vegan Thanksgiving meals, sides and desserts.
Greens and Grains in Northfield and Mays Landing offers their annual Thanksgiving meal. Ordering is open until Nov. 24. Pick up for Atlantic County is at the Mays Landing location.
The meal feeds up to three people and includes savory herb stuffing, mashed potatoes, golden herb gravy, green bean casserole, vegan turk’y cutlets, cranberry sauce and pumpkin spice cupcakes.
If you are craving Thanksgiving food early try Greens and Grains vegan Gobbl’r! Toasted bun with a crispy turk’y patty, housemade mashed potatoes, stuffing, gravy and topped with cranberry sauce.
Beneficial Bakery in Egg Harbor Township offers desserts and breads, vegan, gluten free and made with fermented veggies. Thanksgiving online store is available with pickup on Tuesday, Nov. 26.
Vegan Chub in Hammonton offer delivery in Atlantic County of items like lasagna, turkey with gravy, pot pie, side dishes and desserts.
Chef Christina Martin is a dedicated chef educator, passionate advocate for healthy eating, and mother. Christina’s expertise has been spotlighted in Independent Restaurateur Magazine and she has been awarded 2024 Chef Educator of the Year from the Professional Chef Association of South Jersey.
