Produce 101

In October, Ontario has: apples, grapes, cranberries, plums, artichokes, beans, squash, cauliflower, celery, corn, onions, parsnips, pumpkins, potatoes, eggplant, spinach, zucchini, and more!

Click here for more in-season produce information.

There are 15 different main varieties of apples are grown on nearly 15,580 acres in Ontario. The province’s major apple-producing areas are along the shores of Lake Ontario, Lake Erie, Lake Huron and Georgian Bay.

Canada is home to eight kinds of mushrooms. White, crimini, portabella, shiitake, oyster, king oyster, enoki, and maitake are all grown and harvested on Canadian mushroom farms.

Many wonder how asparagus is out so early in the spring and the simple answer is that it is a perennial plant that when well cared for grows for up to 20 years.

There are more than 15 different Ontario apple varieties grown and available for purchase. With so many types, it can be hard to figure out the best apple for your needs. Some are better for eating raw, some are preferred for baking, and some are versatile enough to do both!

As a registered dietitian, one of the most common misconceptions I encounter is the belief that potatoes offer little to no nutritional value. However this couldn’t be further from the truth! Not only are potatoes a delicious and versatile vegetable, they also pack a surprising nutritional punch that can easily be incorporated into a variety of meals.

“Are potatoes/pumpkins/squash considered vegetables? Should I avoid them because I heard they have higher amounts of carbohydrates?” are types of questions I receive often from my clients, especially around this time of the year. Let’s dive into answering this!

Yes, potatoes, pumpkins and squash are considered vegetables and no you should not avoid them. It is true that these vegetables contain more carbohydrates than some other vegetables like broccoli but let’s break down the numbers and discuss the additional nutrients they provide.

Potatoes (1/2 cup cooked): 15 g of carbohydrates
Butternut Squash (1/2 cup cooked): 11 g of carbohydrate
Pumpkin (1/2 cup cooked): 6 g of carbohydrate
Broccoli (1/2 cup cooked): 6 g of carbohydrate

As you can see, potatoes and squash have only 5-9 g more carbohydrate than broccoli and pumpkin actually has the same amount of carbohydrate per serving. As well, potatoes, squash and pumpkin are good sources of potassium, fibre and beta carotene. These nutrients can assist with preventing heart disease and certain types of cancers. Consuming half cup of squash or pumpkin will provide you with the recommended amount of beta-carotene that is associated with reducing the risk for chronic diseases.

The bottom line: Don’t avoid these starchy fall vegetables due to a fear that they provide too many carbohydrates – they provide many health benefits and they are delicious additions to your fall cooking!