Zucchini and pepper frittata (Provided photo — Yvona Fast)

Days are noticeably shorter, nights longer. A few trees, stressed by rain and weather, show autumn splendor. The fall semester has begun at our region’s college campuses and kids will be returning to school this week. The annual 90-Miler is just around the corner. Although the fall equinox is still a few weeks away, Labor Day has just passed, heralding summer’s end and the commencement of the fall harvest.

I recently read that most of our food is ultra-processed. Not simply processed, like whole-grain bread or pasteurized milk or cheese or yogurt, but ultra-processed, like frozen dinners, potato chips, boxed cereals and soft drinks. Ultra-processed foods are loaded with extra sugar, sodium, trans-fats, preservatives and flavorings. They have been linked to higher rates of obesity, diabetes, heart disease and cancer.

September is prime harvest season — time to eat fresh! The second week in September is Adirondack Harvest Week.

The dietary guidelines for Americans recommends eating at least five servings of vegetables or fruits every day. However, the average American still eats only three servings daily, and 42% of us eat just one or two. Often, these servings consist of processed foods like tomato sauce or ketchup.

For a few years now, we’ve been learning about the health benefits of increasing our intake of fruits and vegetables. We know that fresh, unprocessed vegetables are the key to a healthy diet. They’re low in fat, high in fiber, vitamins and minerals. Antioxidants and flavonoids in veggies help protect against chronic diseases, like cancer and cardiovascular disease.

Right now, farmers markets are brimming with fresh, completely unprocessed vegetables and fruit. There is fresh, unprocessed — though frozen and sometimes seasoned — meat. There are baked goods like bread and pie (minimal processing) and lightly processed dairy products like cheese or yogurt.

Incorporating all the farmers have to offer can be a challenge. Canning, freezing, pickling and drying allow you to store some of the season’s bounty for later use.

Veggies and fruit are best enjoyed while they’re fresh. That is when they have the best flavor and offer the most nutrition. Both taste and important nutrients are lost during storage and shipping; that is why it is important to buy local produce and eat it soon after purchase.

Fresh vegetables add variety to quick, healthy meals. Choose to eat fresh and unprocessed foods from your local farmers — and avoid ultra-processed supermarket fare made in factories rather than farms. Here are three ideas for healthy harvest fare to help you eat more veggies.

Fall Harvest Salad

This delicious salad is a dieter’s delight: It has no added fat, salt, or sugar.

Ingredients:

1 bell pepper (I like to use 1/2 green and 1/2 yellow bell pepper for color)

1 tomato

1 dill pickle

1/2 sweet onion or scallions

1/2 cup corn kernels

1/2 cup fresh minced parsley or arugula

Directions:

Prepare the vegetables: Peel the onion, wash the tomato, wash and seed the pepper.

Dice all vegetables; place in bowl and add 1 Tablespoon juice from the pickles. Sprinkle in the corn kernels and parsley. Toss to combine and wait about an hour for flavors to blend. Enjoy.

September Harvest Frittata

Ingredients:

1-2 teaspoons olive oil or butter

1 medium onion

1 teaspoon salt, divided

1 medium bell pepper, any color

2 small summer squash, green or yellow

1 large tomato

2 tablespoons fresh minced herbs like basil, parsley etc., optional

2-3 eggs

1/2 cup cottage cheese

1 or 2 Tablespoons sharp cheese like cheddar, feta or parmesan

Directions:

Heat oil or melt butter in large skillet. Peel and dice the onion; sprinkle with 1/2 teaspoon of salt; cook, covered, over low heat about five minutes. Add diced bell pepper; stir and continue cooking another three to five minutes. Slice the zucchini, stir in and cook five minutes. Add diced tomato and optional herbs then stir. Cook a couple of minutes more.

Beat eggs with cheeses and remaining 1/2 teaspoon of salt. Pour over veggies in skillet. Cover and cook on low heat until eggs have set.

Serve with fresh new potatoes for brunch, lunch or supper.

Serves 2-3.

Harvest Time Skillet Dinner

Ingredients:

1-2 tablespoons olive oil

1 teaspoon salt

2 potatoes

1 cup green beans

1 cup wax beans

1 small green pepper (or 1/2 large), washed, seeded, cubed

1 onion, peeled and diced or 1 cup green onions, sliced

1 clove garlic, crushed or minced

1 cup broccoli or cauliflower florets

2 cups cubed zucchini or summer squash

2 tomatoes, diced

1 can garbanzo beans

1 Tablespoon chopped fresh basil

1 cup finely diced kielbasa, pepperoni, ham or sausage (optional)

1/2 cup coarsely grated Parmesan cheese

Directions:

Heat oil in large skillet over medium heat. Cube the potatoes; cut beans in one-inch lengths. Add, along with the salt, cover, and cook about five minutes. Next, add the pepper, garlic, sausage (if using) and onion and continue cooking another five minutes. Add the broccoli and zucchini, uncover and cook five to 10 minutes more, or until vegetables are desired tenderness, stirring and making sure nothing sticks or burns — if that happens lower the heat and add a little extra oil or broth. Stir in the tomatoes, garbanzo beans, basil, and Parmesan just a couple minutes before serving.

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Author of the award-winning cookbook “Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market,” Yvona Fast lives in Lake Clear and has two passions: Writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on X: @yvonawrites.