The warm days of summer are coming to a close and sweaters, football games and changing leaves are just around the corner. Cooler weather is the perfect time to switch gears to seasonal foods. There are so many options that can help make hearty soups and other piping hot dishes that also provide ample nutrients, vitamins and minerals.
It doesn't have to be hard to incorporate great fall foods at the peak of their freshness. I've listed a few of my favorites below that will hopefully give you some ideas on how to fall into good eating habits with some great seasonal foods!
Although obvious choices, sweet, tart, golden delicious or braeburn apples are each wonderful choices for fall foods that can be eaten raw, as a salad topping or baked into a delicious dish. Don't peel that apple! The precious flavonoids and heart-healthy fiber lie in the skin! Four grams of fiber makes a medium apple a "good source" of this nutrient and apples are also packed with potassium, calcium, vitamin C and folic acid.
Root vegetables, such as carrots, potatoes, parsnips, beets, rutabagas and turnips abound this time of year. They add a hearty favor and a big dose of nutrients to any dish. Carrots contain beta-carotene, a compound that may reduce heart disease and some types of cancer. We tend to eat a lot of potatoes in the fall, but something you may not know is that fresh potatoes have MORE potassium than bananas and lots of vitamin C. Sweet potatoes are a great choice because they contain Vitamin A. I love to make sweet potatoes the quick and easy way. Just buy them pre-wrapped in cellophane from the grocery store and pop them in the microwave for 6-8 minutes! When I was a kid, my Mother used to make me sit at the table until I would eat all of my brussel sprouts. I have to admit, I never learned to love them. I had to hand it to the women in that she just wouldn't give up! Now that I'm older, I am amazed by this power-packed veggie. Just a few of the health benefits include a very good source of folate, good source of iron, and 1/2 cup contains more than the daily recommended intake of vitamin K. Combined them with a savory sauce to compliment their flavor and texture. Here's a great recipe for brussel sprouts with prosciutto and walnuts from www.health.com
2. Brussel Sprouts
When I was a kid, my Mother used to make me sit at the table until I would eat all of my brussel sprouts. I have to admit, I never learned to love them. I had to hand it to the women in that she just wouldn't give up! Now that I'm older, I am amazed by this power-packed veggie. Just a few of the health benefits include a very good source of folate, good source of iron, and 1/2 cup contains more than the daily recommended intake of vitamin K. Combined them with a savory sauce to compliment their flavor and texture. Here's a great recipe for brussel sprouts with prosciutto and walnuts from www.health.com.
I love summer squash on the grill, but it just wouldn't be fall without the sweet taste of butternut squash soup. Winter squash contains health supportive-carotenoids and fiber. There are plenty of ways to use this amazing vegetable but you may need a little refresher on the preparation. For instance, for butternut squash soup, you will need to cut squash in half lengthwise; discard seeds and membrane. Brush oil over cut sides of squash; sprinkle cut sides with 1/4 teaspoon salt. Place squash,cut sides down, on a jelly-roll pan. Bake the squash at 350° for 1 hour and 20 minutes or until squash is tender. Cool slightly. Scoop out squash pulp from skins; discard skins.
Whether you're carving faces for decoration and roasting the seeds or making pumpkin pie, fall just wouldn't be fall without pumpkins! This derivative of winter squash is a great source of antioxidants such as vitamin C, A and E. Pumpkin also contains a host of B vitamins and of course contains loads of fiber as well. Pumpkins can be roasted, pureed or baked. Cooking with pumpkin is a great way to get into the fall spirit while reaping the benefits of this nutrient power house!
These are just a few of the great fall foods that can not only add some flavor and color to your diet, but also some excellent nutrients that will help you lead a healthier and happier lifestyle. Don't be afraid to try something new when it comes to fall foods. You certainly can't go wrong with any of the foods listed above and do be sure to wash all of your fall produce thoroughly to ensure all chemicals are removed before cooking.
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