Here's our guide to the fall harvest. Find out about the vegetables that are in season now — from bok choy to leeks to watercress — with our guide from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food (St. Martin's Press, 2000). We'll tell you what to look for at the market, how to store the vegetables at home, and how to cook them, plus provide you with some great recipes.

Avocados
Beans
Beets
Bok Choy
Broccoli
Broccoli Rabe
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery Root (Celeriac)
Chestnuts
Collards
Garlic
Jerusalem Artichokes
Kale
Leeks
Lettuce
Parsnips
Pumpkin
Rutabaga
Salsify
Snow Peas
Spinach
Squash (Winter)
Sweet Potatoes
Swiss Chard
Turnips
Watercress

---

Avocados (Fuerte)

Nutritional Information:
An excellent source of vitamins A, C and E and potassium and a good source of fiber and iron.

What to Look For:
Select ones that yield when pressed gently. They should be uniform in color without blemishes or bruises.

Easy Storage and Preparation:
Store at room temperature. They will ripen after a couple of days. When ready to use, cut lengthwise around the large pit in the center. Gently twist the two sides apart. Rub the cut surface with lemon to prevent discoloration. Use a spoon to scoop out the flesh.

Best Uses:
Do not cook avocados. Serve in a salad with olive oil, lemon juice, salt and pepper. Also great mashed with salsa for a quick homemade guacamole.

Sample Recipe:
Avocado, Citrus and Bibb Salad

Beans (Fresh Shell)

Nutritional Information:
Excellent source of vitamin C. Good source of vitamin A and folate.

What to Look For:
Choose beans that have a bright color without brown or soft spots. The beans should snap easily when bent. Look for small beans, as large pods may be tough or bitter. Plump seeds should be formed but should not bulge.

Easy Storage and Preparation:
If there are any strings along the pod's seams, they should be pulled off before cooking. Beans may be left whole, cut lengthwise in thin slivers, or cut crosswise on the diagonal. Store in the refrigerator for no more than five days.

Best Uses:
For 1 pound of beans, bring 3 quarts of water to a boil, add 4 - 5 tsp. salt, and then the beans. Boil for six to 12 minutes, depending on their width. Keep the lid off at all times, and taste often for desired crispness. Drain the beans and immediately refresh under cold running water. Toss in skillet with butter, salt, pepper and herbs for a tastier treat.

Sample Recipe:
Lobster and Shell Bean Succotash

---

Beets

Nutritional Information:
Excellent source of folate. Good source of potassium and vitamin C.

What to Look For:
Firm, smooth roots without splits. Small- to medium-size beets taste best. If possible, buy beets with greens still attached, as they are usually the freshest. The greens are also edible when young.

Easy Storage and Preparation:
Remove the tops and refrigerate in plastic bags. The tops will stay fresh for a day or two and can be used as salad greens or sautéed. The beets keep a week or more in the refrigerator. Prepare by scrubbing well. Do not peel.

Best Uses:
Put beets in a saucepan and cover with cold water. Bring to a boil and cook for 30 to 45 minutes. Beets are done when a knife slides in easily. Drain and cool. Slip the skin off. Reheat to serve or use cold in salads. Flavors such as orange, caraway seed, mustard seed and dill go well with beets.

Sample Recipe:
Roasted Beets, Greens and Goat Cheese With Pine Nut Vinaigrette

---

Bok Choy

Nutritional Information:
Excellent source of vitamin C and vitamin A , and a good source of folate.

What to Look For:
Look for dark green, glossy leaves and bright white stalks. Avoid heads with brown spots on the leaves. This discoloration often indicates storage at too low a temperature and results in flavor loss.

Easy Storage and Preparation:
It will keep refrigerated in a plastic bag for up to two days. Thoroughly wash and drain. Although baby bok choy can be cooked whole, mature bok choy should be cut for cooking. Trim the leaves from the stalks, slice the stalks crosswise, and shred the leaves coarsely.

Best Uses:
Serve raw in salads. To cook, steam or boil the stalks for two minutes, then add the leaves and cook for another one to two minutes until the stalks are tender and the leaves just wilted. Drain and serve. Or stir-fry stalks in oil for two to four minutes; add leaves and stir-fry for two to three more minutes. Good with Asian flavors such as ginger and soy.

Sample Recipe:
Shrimp Stir-Fry With Bok Choy, Carrots and Broccoli

---

Broccoli

Nutritional Information:
An excellent source of vitamin C and a good source of folate and fiber.

What to Look For:
Select firm stems with heads that are a dark green-purple color. Buds should be closed with no signs of yellow flowers.

Easy Storage and Preparation:
It will keep for three days or more if refrigerated. To use, rinse and remove the outer leaves and tough stems. Cut tender stems and florets into even-sized pieces.

Best Uses:
Use raw in salads or as a crudité. To cook, place in boiling, salted water for eight to 12 minutes. Lemon juice, cheese, parsley and dill partner well.

Sample Recipe:
Shrimp Stir-Fry With Broccoli

---

Broccoli Rabe

Nutritional Information:
Good source of vitamin C and iron.

What to Look For:
Pick crisp, tender leaves that are bright in color. Avoid wilted, browning leaves.

Easy Storage and Preparation:
Wrap the greens in paper towels and place in a plastic bag to maintain moisture. They will keep refrigerated for two to three days. Before cooking, rinse as many times as necessary to remove sand and dirt, and remove any thick, tough leaves.

Best Uses:
Use raw in salads when leaves are small and tender. Quick cooking is the key when making greens — whether you sauté them in a skillet with a small amount of olive oil until just wilted, or steam them using only the moisture that clings after washing.

---

Brussels Sprouts

Nutritional Information:
Excellent source of vitamin C and a good source of vitamin A, folate and potassium.

What to Look For:
Choose small sprouts with tight-fitting leaves and no browning or yellowing. Keep an eye out for sprouts still on the stalk; these will be the freshest.

Easy Storage and Preparation:
They will last seven to 10 days in the refrigerator. Before cooking, trim the ends. To help cook the sprout through, use a paring knife to cut an "X" in the stem end.

Best Uses:
Steam over boiling, salted water for eight to 12 minutes. Finish by sautéing in olive oil and seasoning with salt and pepper. Complementary flavors include mustard seeds, vinegar and bacon.

Sample Recipe:
Brussels Sprouts With Pancetta and Balsamic Vinegar

Cabbage

Nutritional Information:
Excellent source of vitamin C and a good source of vitamin A.

What to Look For:
Find tight, firm, heavy heads with no broken or bruised leaves.

Easy Storage and Preparation:
They'll keep up to a week or more in the refrigerator. Leave the outer leaves attached to help retain moisture during storage. Wash, quarter and core when ready to use.

Best Uses:
Use raw in coleslaw or salads. Boil uncovered in salted water for five to seven minutes. Add a touch of butter, parsley and pepper.

Sample Recipe
Shrimp Stir-Fry With Cabbage

---

Carrots

Nutritional Information:
Excellent source of vitamin A.

What to Look For:
Young, firm, small carrots with the tops still on will be sweet and fresh. Avoid soft or shriveled carrots or those that have splits.

Easy Storage and Preparation:
Keep in the refrigerator for a week or more. Remove and discard the tops.

Best Uses:
Cook in boiling, salted water or steam for eight to 12 minutes. Cook baby carrots for about five minutes. Glaze carrots by cooking, uncovered, in a small amount of stock until the stock has evaporated and the sugars left behind coat the carrots. Flavor with dill or mint.

Sample Recipe:
Moroccan Carrots

---

Cauliflower

Nutritional Information:
Excellent source of vitamin C as well as a good source of folate and fiber.

What to Look For:
Choose a firm white or cream-colored head with tight florets, bright green leaves and no brown spots.

Easy Storage and Preparation:
They will keep for up to a week in the refrigerator. Before cooking, remove the leaves and core, and divide florets into even-sized pieces.

Best Uses:
Boil in salted water for six to 10 minutes. Serve hot with cheese, bread crumbs, caraway seeds, paprika or parsley; or try it raw in salads.

Sample Recipe:
Curried Cauliflower Soup With Parsley Cream

---

Celery Root (Celeriac)

Nutritional Information:
Excellent source of vitamin C. Good source of calcium and iron.

What to Look For:
Choose a celery root heavy for its size with unbruised skin. Don't pick roots larger than a softball because they are overgrown and will be woody inside.

Easy Storage and Preparation:
The root will keep for a week or more in a cool, dry place. Wash and peel when ready to use.

Best Uses:
It's delicious raw in coleslaw. Try it in stews, braised with your roasts or boiled and added to mashed potatoes for a new flavor.

Sample Recipe:
Purée of Winter Vegetables

---

Chestnuts

Nutritional Information:
Good source of vitamin C.

What to Look For:
Look for chestnuts with a glossy brown shell.

Easy Storage and Preparation:
They will keep refrigerated in a plastic bag for a few weeks.To prevent the shell from bursting when cooking, make a small "X" on the flat side of chestnut, all the way through the shell.

Best Uses:
To roast, arrange chestnuts in dish in a single layer and roast at 325°F for 20 minutes. Let cool and peel. Add to soups and stews or make candied chestnuts for dessert.

Sample Recipe:
Ragout of Chanterelles, Chestnuts and Cipollini Onions With Thyme

---

Collards (Greens)

Nutritional Information:
Excellent source of vitamin A and C; good source of folate.

What to Look For:
Leaves should be crisp, tender and not overgrown. Bright color.

Easy Storage and Preparation:
Keep refrigerated in plastic bags to maintain moisture. Rinse as many times as necessary to remove sand. Remove thick, tough leaves.

Best Uses:
Cook in skillet with small amount of olive oil until just wilted, or steam using the moisture that clings to greens after washing.

Sample Recipe:
Lower-fat Bitter Greens

Garlic

Nutritional Information:
Rich in phytochemicals, particularly allyl sulfides.

What to Look For:
Choose firm, dry bulbs with tightly closed cloves and smooth skins. Avoid bulbs with green sprouts.

Easy Storage and Preparation:
Store in a cool, well-ventilated place; do not refrigerate.

Best Uses:
Whole bulbs can be baked or roasted. Often garlic is separated into cloves, peeled, sliced, minced or crushed and used to flavor a wide variety of dishes.

Sample Recipe:
Skinny Roasted Garlic Mashed Potatoes

---

Jerusalem Artichokes (a.k.a. Sunchokes)

Nutritional Information:
Excellent source of iron and thiamin, and a good source of potassium, phosphorus, copper, fiber, vitamin C and niacin.

What to Look For:
Choose the smoothest artichokes with tight-fitting skins of uniform color and firmness. Avoid discoloration or mold.

Easy Storage and Preparation:
Store in a plastic bag in the refrigerator. They will keep for a few days.

Best Uses:
Serve raw in salads by slicing and tossing immediately in acidic salad dressing. Once cut, the flesh will discolor quickly. To cook, slice the artichokes and stir-fry, sauté, braise, roast or steam. Be careful not to overcook them or they will become mushy.

Sample Recipe:
Baked Chicken With Artichokes

---

Kale

Nutritional Information:
Excellent source of vitamin C and vitamin A.

What to Look For:
Pick crisp, tender leaves that are bright in color.

Easy Storage and Preparation:
Wrap the greens in paper towels and place in plastic bags to maintain moisture. They will keep refrigerated for two to three days. Before cooking, rinse as many times as necessary to remove sand and dirt, and remove any thick, tough leaves.

Best Uses:
Use raw in salads when leaves are small and tender. Quick cooking is the key when making greens — whether you sauté them in a skillet with a small amount of olive oil until just wilted, or steam them using only the moisture that clings after washing.

Sample Recipe:
Farro-Kale Risotto

---

Leeks

Nutritional Information:
Good source of vitamin C.

What to Look For:
A firm white root end. Crisp, straight, bright green stems.

Easy Storage and Preparation:
Keep in the refrigerator for five days or more. Both the white bulb end and the green stems are edible. Remove the roots. Wash and remove any loose skin.

Best Uses:
Leeks must be fully cooked.

Sample Recipe:
Potato and Leek Soup

---

Lettuce

Nutritional Information:
Dark greens are a good source of vitamin A and vitamin C.

What to Look For:
Pick the freshest greens with crisp leaves, free of brown spots on the leaves or stems.

Easy Storage and Preparation:
To store, remove any browning leaves and take off rubber bands or metal ties. Unwashed and stored in the refrigerator, lettuces will keep for three to four days. Separate the leaves by hand and place in a bowl with cold water. Swish leaves around and remove from water, leaving any dirt behind. Repeat until the water is clear. Drain and dry.

Best Uses:
Different varieties of lettuce mixed together make a delicious salad on their own. Lightly toss greens in a simple vinaigrette to allow these flavors to stand on their own.

Sample Recipe:
Greens With Apples, Walnuts and Blue Cheese

---

Parsnips

Nutritional Information:
Excellent source of vitamin C and folate.

What to Look For:
Look for well-shaped, small, firm roots. Large, older parsnips require more peeling and have a woody core.

Easy Storage and Preparation:
Will keep for a week or more if refrigerated.

Best Uses:
Cut parsnips into cubes and use them in soups or stews. They can be exceptional roasted or boiled, or mashed and mixed with mashed potatoes for a sweeter, richer taste.

Sample Recipe:
Purée of Winter Vegetables

Pumpkin

Nutritional Information:
Excellent source of vitamin C and vitamin A , and a good source of folate.

What to Look For:
Look for "pie pumpkins" or Jack-be-Little pumpkins; they're smaller and easier to cook. Pick ones that feel heavy for their size, with thick, hard skin and no blemishes.

Easy Storage and Preparation:
Pumpkins keep for one month in a cool, dry place or up to three months in the refrigerator.

Best Uses:
Halve, remove seeds, sprinkle flesh with salt, pepper and olive oil, and roast at 350 ° for 30 to 45 minutes, until tender. Great in soups and risotto. Roast the seeds separately and sprinkle with salt for a delicious snack.

Sample Recipe:
Pumpkin Bisque

---

Rutabaga

Nutritional Information:
Excellent source of vitamins A and C.

What to Look For:
Choose rutabaga with smooth, thick skin that is yellow to tan in color. It should feel heavy for its size.

Easy Storage and Preparation:
Rutabagas keep in a cool, dry place for a month or longer. To cook, rinse and peel the skin with a paring knife.

Best Uses:
Cut into cubes and boil in salted water for 10 to 15 minutes. You can mash and serve them alone, or add to mashed potatoes for a richer flavor. Serve with strongly flavored meats, such as lamb or game.

Sample Recipe:
Roasted Root Vegetables

---

Salsify

Nutritional Information:
Good source of fiber, vitamin C, vitamin B-6, riboflavin and potassium.

What to Look For:
Select firm, tapered roots with black or white skin. Salsify has a mild flavor similar to artichoke hearts, asparagus or oysters.

Easy Storage and Preparation:
Wrap in plastic and it will keep for up to two weeks in the refrigerator. Before using, remove the tops and thin skin.

Best Uses:
Boil in salted water for 10 to 15 minutes. Mash plain or use in stews. Season with chives, parsley and pepper.

Sample Recipe:
Salsify and Apple Sauté

---

Snow Peas

Nutritional Information:
Excellent source of vitamin C.

What to Look For:
Select bright green, firm peas. Avoid ones that are rubbery.

Easy Storage and Preparation:
They will keep for a few days in the refrigerator. Remove the string before cooking.

Best Uses:
Boil uncovered in salted water for one to two minutes, until tender but crisp. Or steam over a couple of inches of water for two to five minutes. Add to stir-fry with ginger or garlic, or chill and toss in salads.

Sample Recipe:
Salmon, Snap Peas and New Potatoes With Mustard Vinaigrette

---

Spinach

Nutritional Information:
Excellent source of vitamin A. Good source of vitamin C and folate.

What to Look For:
Firm, fresh, crisp, deep green leaves. Should be no blemishes, insect damage or wilting.

Easy Storage and Preparation:
Will keep for one or two days if refrigerated. Remove the central ribs if they are large and tough. Wash well in several changes of water to remove sand. Use raw or cooked.

Best Uses:
Use small, raw spinach leaves in salads with mushrooms, red onion and a sprinkle of chopped egg. Steam, using only the water that clings to the leaves after washing. Season with shallots, nutmeg, salt and pepper.

Sample Recipe:
Spinach, Orange and Almond Salad

---

Squash (Winter)

Nutritional Information:
Excellent source of vitamin A, vitamin C, potassium and fiber, and a good source of folate and thiamin.

What to Look For:
Pick squash that feels heavy for its size. The skin should be thick and hard without blemishes.

Easy Storage and Preparation:
Will keep for a month or more in a cool, dry place.

Best Uses:
Halve, remove seeds, and sprinkle with salt, pepper and olive oil. Roast in 350 º for 30 to 45 minutes until the flesh is tender. Great alone or added to soups and risotto.

Sample Recipe:
Nora Poullion's Roasted Butternut Squash Soup

---

Sweet Potatoes

Nutritional Information:
Excellent source of vitamin A and vitamin C and a good source of vitamin B-6, fiber, copper and potassium.

What to Look For:
Find firm, medium-sized potatoes with tapered ends. Avoid ones with blemishes, sprouts or any sign of decay.

Easy Storage and Preparation:
They will keep for several weeks when stored outside the refrigerator in a cool, dark and dry place. Scrub well before using.

Best Uses:
Bake unpeeled at 350 º for 30 to 45 minutes. Or peel, cut in half, place in a pot with cold water, and bring to a boil. Boil about 20 to 30 minutes, depending on size; drain and mash.

Sample Recipe:
Cajun-Spiced Mashed Sweet Potatoes

---

Swiss Chard

Nutritional Information:
Good source of vitamins A and C and iron.

What to Look For:
Crisp, tender leaves that are not overgrown. Bright color. Available year-round, but tend to be tough and woody in hot summers.

Easy Storage and Preparation:
Keep refrigerated in plastic bags to maintain moisture. Rinse as many times as necessary to remove sand. Remove thick, tough leaves.

Best Uses:
Use raw in salads when small and tender. Cook in skillet with a small amount of olive oil until just wilted, or steam using the moisture that clings to greens after washing.

Sample Recipe:
Magical Greens

---

Turnips (White)

Nutritional Information:
Excellent source of vitamin C.

What to Look For:
Choose ones with smooth white and purple skin. They should be small to medium in size, about 2 to 3 inches in diameter, and should feel heavy.

Easy Storage and Preparation:
They will keep for a week or more if refrigerated. To use, cut off the root and greens, and peel.

Best Uses:
Cook in boiling, salted water for 15 to 25 minutes. Serve mashed, glazed or in stews. Complements stronger meats and game. Good with caraway seed, chives, parsley and pepper.

Sample Recipe:
Caramelized Turnips

---

Watercress

Nutritional Information:
Excellent source of vitamin A and vitamin C.

What to Look For:
Look for crisp stems with glossy, dime-sized, dark green leaves.

Easy Storage and Preparation:
They will keep in the refrigerator for three to four days. Before use, wash thoroughly to remove any dirt. Drain and dry.

Best Uses:
Toss in salads to add a different flavor. Or use on its own as a salad base mixed with apples or beets and a strong cheese, such as blue cheese.

Sample Recipe:
Watercress and Endive Salad With Winter Fruits

---

NOTE: An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

Source: Copyright © 2000 by Ellen Haas.
From the book "Great Adventures in Food" By Ellen Haas.
Used with permission of St. Martin's Press, LLC.