Autumn vegetables native to the Volunteer State are profiled. This article includes nutrition information, growing seasons and recipes.

Greens

Growing season in Tennessee: Sept. 21-Nov. 20

Dark, leafy greens such as collard greens, turnip greens or mustard greens are delicacies in parts of the South. According to the Web site nutritiondata, they are high in fiber, vitamins A and C and calcium. The site also recommends eating greens for weight loss.

Collard Greens with Lima Beans and Smoked Turkey

1½ cups dried baby lima beans

1 tablespoon olive oil

2 cups vertically sliced red onion

3 cups fat-free, less-sodium chicken broth

1 cup diced smoked turkey breast

½ teaspoon dried thyme

¼ teaspoon crushed red pepper

3 garlic cloves, minced

1 bay leaf

8 cups sliced collard greens (about ½ pound)

2 tablespoons red wine vinegar

1 (14.5-ounce) can diced tomatoes, undrained

¼ teaspoon salt

¼ teaspoon black pepper

Thyme sprigs (optional)

Sort and wash beans; place in a Dutch oven. Cover with water to two inches above beans; bring to a boil and cook 20 minutes. Remove from heat; drain beans.

Preheat oven to 375.

Heat oil in pan over medium-low heat. Add onion; sauté ten minutes. Add beans, broth and the next five ingredients; bring to a boil. Cover and bake at 375 for one hour and 15 minutes. Stir in collards, vinegar and tomatoes. Cover and bake an additional hour or until beans are tender, stirring occasionally. Stir in salt and pepper. Discard bay leaf. Garnish with thyme sprigs, if desired.

Yield: seven servings

Source: “Cooking Light” March 2000.

Kale

Growing season in Tennessee: Sept. 25-Nov. 20

One cup of raw kale has 206 percent of the daily needed intake of vitamin A, 134 percent of your daily vitamin C, 9 percent of your calcium and 6 percent of your iron. The following recipe utilizes both kale and cabbage, another beneficial, seasonal veggie.

Kale-Cabbage Sauté

2 teaspoons vegetable oil

½ teaspoon cumin seeds

2 teaspoons minced, peeled fresh ginger

2 cups vertically sliced onion

1 tablespoon chopped, seeded jalapeño pepper

1 teaspoon sugar

½ teaspoon salt

1/2 teaspoon ground turmeric

5 cups chopped kale

2 cups presliced green cabbage

2 tablespoons water

Heat oil in a large, nonstick skillet over medium heat. Add cumin seeds; cook one minute. Add ginger; cook one minute, stirring frequently. Add onion; cook five minutes. Stir in jalapeno and the remaining ingredients. Cover and cook 15 minutes or until kale is tender; stir occasionally.

Yield: six servings

Source: “Cooking Light” August 2000.

Turnips

Growing season in Tennessee: Sept. 10-Nov. 20

Turnips are a good source of folate, according to nutritiondata. Like many other autumn vegetables, they are high in vitamin C. The following recipe, from the March 1997 issue of “Cooking Light,” recommends pairing braised turnips with chicken in a prune sauce.

Braised Turnips

2 cups cooking liquid (reserved from chicken)

1 tablespoon sugar

1/8 teaspoon salt

1/8 teaspoon pepper

8 small turnips, peeled and quartered

Combine all ingredients except turnips in a large, nonstick skillet and bring to a boil. Add turnips. Cover; reduce heat to medium-low. Cook 25 minutes or until tender. Drain.

Yield: eight servings

In the follow-up to this vegetable guide, the writer will explore seasonal autumn fruits and other products, such as honey and herbs.

Resources:

www.picktnproducts.org, www.nutritiondata.com, www.myrecipes.com