Making the Most of the Fall Harvest
By Kayla Raymond, UMaine Dietetic Intern with the Maine Dairy and Nutrition Council
You may not want to hear this, but summer is winding down and fall is right around the corner! As sad as it may be to say farewell to summer, there is so much to look forward to in this coming season, such as the yummy food, fun activities, and local connection that can be enjoyed by making the most of the seasonal harvest in Maine. Read on to learn which foods are in-season during the fall, the benefits of using local foods, and how you can take advantage of the harvest this year!
Seasonal Fall Foods in Maine:
As you probably already know, some of the most popular seasonal foods in Maine during the fall include: apples, potatoes, squash, pumpkins, and corn. However, there are many other crops that are available from Maine farmers during these months, such as carrots, beets, garlic, turnips, and more. It should also be noted that Maine dairy is always in-season and is available year-round, thanks to the hard work and dedication of Maine dairy farmers!
The Benefits of Buying Local, Seasonal Foods:
There are several benefits to buying local and seasonal foods. First and foremost, locally grown foods are more flavorful than those that are imported from other states or countries, since the crop is picked at its peak ripeness and often reaches the consumer’s hands within a day. Similarly, because of this short turnaround between when the food is harvested and when it reaches the consumer, locally grown foods may offer more nutrients than imported foods. Another benefit of buying local is that this practice allows your money to be reinvested within your community. Lastly, buying local foods has positive environmental effects by allowing you to support farmers in your community, which in turn, supports the preservation of agricultural land. Plus, buying local food significantly reduces the distance that is traveled in getting your food from farm to plate, thereby reducing the pollution associated with your food purchases.
How to Make the Most of the Fall Harvest:
Clearly, there are several reasons to buy and celebrate local foods, and there is no better time to begin doing so than during the fall season. Check out the list below of ideas for how you can make the most of the harvest this year!
#1 Incorporate seasonal foods into your meals and snacks.
This first idea may sound obvious, but during the busy fall season, it can be easy to forget to prioritize seasonal foods when planning your meals. Of course, there are classic ways to incorporate these foods into your menu, such as baking an apple pie, but there are so many more possibilities when it comes to finding tasty ways to enjoy the fall harvest! For example, try putting a twist on a traditional dish by adding a seasonal food to the usual recipe, such as by making butternut squash mac and cheese or sweet potato waffles. When trying to include more seasonal foods in your meals, don’t forget that Maine dairy is always in-season and that dairy products tend to pair very well with fall foods! For instance, a dairy-based soup can be taken to the next level by adding various seasonal foods, including potatoes, squash, or corn. For more specific ideas, check out the recipe section below.
#2 Take advantage of fun activities involving the local harvest.
Whether you enjoy apple picking, visiting the local pumpkin patch to find the perfect carving pumpkin, or getting lost trying to find your way through a corn maze, the fall season in Maine offers endless opportunities to enjoy the local harvest while making lasting memories with family and friends. Check out your local newspaper or town social media page for activities being offered in your community. A few of my favorite fall activities include using freshly picked apples to make caramel apples or using locally sourced apple cider donuts to play the “donut on a string” game (if you don’t know what I’m referring to, you’re missing out!).
#3 Attend local fairs and festivals where these seasonal foods are highlighted. In Maine, the autumn season is characterized by fairs and festivals, several of which highlight seasonal and local foods. These events are a wonderful way to enjoy the fall harvest with friends and family, while also supporting and connecting with your local farmers. For example, the Maine Harvest Festival (November 23- 24, 2024) showcases the seasonal bounty from over 200 Maine farmers and food producers and is a great opportunity to sample and purchase local foods. Likewise, state fairs, such as the Fryeburg Fair (September 29- October 6, 2024), feature agricultural and specialty food exhibitions where local farmers can display and sell their products. If you visit the Fryeburg Fair this year, make sure to check out the Fryeburg Fair Sharp Cheddar Cheese. This specialty cheese is produced by Pineland Farms using surplus milk from the previous year’s fair and then offered for sale in the Agricultural Exhibition Center. After paying the dairy farmers for the milk, the remaining proceeds from the cheese sales go toward agricultural education initiatives at the fair. What a great use of local milk that would have otherwise gone to waste! Lastly, the Maine Cheese Festival (September 28, 2024) provides attendees with a chance to connect with Maine cheese makers and try some delicious dairy foods.
Recipes Featuring Fall Harvest Foods:
If you are looking for inspiration, check out the following recipes adapted from USDairy.com and be sure to visit the recipe bank on the U.S. Dairy website to search for recipes that incorporate your favorite fall food.
Baked Apples with Cinnamon Yogurt Topping
This recipe is a yummy alternative to the traditional apple-based desserts. Plus, the yogurt topping offers a great source of protein and calcium!
Ingredients:
For the Baked Apples
● 4 Granny Smith or Gala apples (with or
without skin)
● ¼ cup unsweetened apple juice or apple cider
● ¼ cup brown sugar
● 2 tablespoons cornstarch
● ½ teaspoon cinnamon
● ¼ teaspoon ground nutmeg
● ¼ teaspoon salt
For the Cinnamon Yogurt Topping
● 2½ cup slow-fat plain yogurt
● 1 tablespoon honey
● ¼ teaspoon cinnamon
Instructions:
1. Preheat the oven to 350 degrees Fahrenheit. Spray an 8×8-inch baking dish with nonstick cooking spray; set aside.
2. Core and thinly slice apples. Place apples in a medium bowl and toss with apple juice. Mix brown sugar, cornstarch, cinnamon, nutmeg and salt together in a small bowl.
3. Sprinkle over apples and stir gently until apples are coated.
4. Pour apples into prepared baking dish. Bake 40 minutes or until apples are slightly browned at edges and sauce is bubbling.
5. To make the cinnamon yogurt topping: Line a colander with several paper towels and place over a bowl to catch drips. Pour yogurt into colander and allow to drain, refrigerated, for about 30 minutes. Spoon yogurt into a small bowl and stir in honey and cinnamon.
6. To serve, top ¼ of the baked apples with ¼ of the yogurt topping and enjoy!
Recipe adapted from Undeniably Dairy
One-Pot Butternut Squash Mac and Cheese
This recipe adds a fun twist to the classic dish that we all love, and it is a great way to convince
even the pickiest of eaters to try some squash!
Ingredients:
● 1 tablespoon butter
● 1 pound butternut squash, peeled, seeded and cut into cubes
● 1 cup cheddar cheese, shredded
● 2 cups chicken broth or water
● 1 pound elbow macaroni
● 1 teaspoon kosher salt
● 2 cups milk, reduced-fat
● 1/8 teaspoon ground nutmeg
● 1 medium yellow onion, diced
● 1 teaspoon ground black pepper
Instructions:
1. Heat the butter in a large, shallow pan on the stovetop over medium high heat. Add the onion and cook until translucent (about 5 minutes).
2. Add the butternut squash and water or broth. Bring mixture to a boil then reduce heat, cover and simmer until squash is soft (about 15 minutes).
3. Use an immersion blender or transfer mixture to a regular blender and puree until smooth. If using a regular blender, return mixture to pan.
4. Add the noodles and bring to a boil.
5. Once boiling, reduce the heat to a low simmer and add the milk. Continue cooking over low heat, stirring occasionally, until the noodles are almost al dente and most of the liquid is absorbed (about 15 minutes).
6. Remove from heat and stir in the cheese, nutmeg, salt and pepper until fully incorporated
