Fresh Fall Foods and Recipes

It’s finally fall and with that brings the delicious food we all know and love. Although the holidays are associated with a bit of weight gain, the season actually brings about a plethora of nutritious foods! If you are interested in learning about what foods are in season you can click on the website below which is an amazing resource!

Purchasing fruits and vegetables that are in season is typically cheaper, fresher, and the produce is typically higher in nutritional value! So hopefully this article can help you “fall” in love with the nutritional value of the season and find some new ways to incorporate these foods into your diet.

1. Cranberries

These little red berries are a great source of vitamin C, fiber, and manganese along with smaller amounts of vitamin E and K. Cranberries have high quantities of antioxidants and phytochemicals which help counteract free radicals and the oxidative stress they can cause within our bodies. These compounds are thought to play a role in the prevention of diseases such as cancer and coronary heart disease. There are many ways to incorporate this delicious fruit into your day, from a savory stew to a sweet cranberry sauce. Here are a few recipes that you might be interested in trying!

2. Apples

Fall is without a doubt the season of apples! Apple cider, caramel apples, and if you know what Apple Hill is…you know what I’m talking about. Lucky for us apples are not only delicious but nutritious! They are great sources of vitamin C, fiber, potassium and polyphenols! Soluble fiber has been shown to help lower blood cholesterol levels, help prevent rapid spikes in blood sugar and serve as prebiotics helping to promote a healthy gut. Apples are a great and easy snack to bring with you to school or work! Pair them with some peanut butter for some healthy fats or saueté them with a bit of water and cinnamon and use them to top off some whole grain pancakes!

3. Pumpkin

Pumpkin everything is in the air…it seems there is a pumpkin item for absolutely every product now a days. Besides being a major trend, pumpkin is packed with nutrients containing large amounts of vitamin A and C, and smaller amounts of copper, iron, folate, B vitamins, vitamin E, phosphorous and magnesium. Pumpkin is also a low calorie food full of antioxidants and fiber. One of my favorite ways to eat pumpkin is to add it to oatmeal and top it off with some cinnamon and sliced nuts! (And if I’m feeling crazy I’ll even bake them in the oven)

4. Sweet Potato

Sweet potatoes are an excellent source of beta-carotene (a precursor of vitamin A), potassium and fiber. It is also considered low on the glycemic index scale so it does not cause a rapid spike in blood glucose levels. Many Americans are estimated to fall short of their recommended potassium intake, and in a world filled with high sodium foods and cardiovascular disease being the number one killer…higher potassium foods could help potentially reverse the rising trends in blood pressure. Not to mention they work well in both sweet and savory dishes! My personal favorites are baked sweet potato fries or mash them up with some cinnamon and it tastes close to pumpkin pie!

So as you can see, sweater weather isn’t the only thing to be excited about this fall! There are plenty of ways to incorporate these delicious whole foods into your diet this year and plenty of lower calorie options of our favorite holiday foods! Don’t be afraid to get creative and enjoy all of the delicious benefits the season has to offer!