Eating seasonally and healthy doesn’t need to be harder come fall when favorite produce options fade from market shelves. Although these foods may not be as familiar, the following five foods are highly nutritious, delicious and plentiful this time of year!
Not only fall’s signature squash variety, but versatile enough to fit into many recipes and offer powerful healthy perks. A cup of cooked and mashed pumpkin contains more than 200% of your RDA of vitamin A which helps improve vision and is packed with fiber which helps you lose weight while still feeling full. Here’s a delicious, healthy and pumpkin banana muffin recipe from Ambitious Kitchen! If you’re a sucker for Pumpkin Spice Lattes, try my homemade (and much healthier) version that uses real pumpkin.
2. Brussels Sprouts
Brussels sprouts are in the same category as broccoli and cabbage. This group of veggies offers a unique composition of antioxidants that promotes good health. Brussels sprouts provide you with 20 essential vitamins and minerals, including vitamin C, vitamin A, vitamin K, vitamin E, and B-vitamins. We recommend oven-roasting your brussels sprouts for maximum taste!
Fresh organic pears are your healthiest choice, but some canned pears are also beneficial to your health. A medium-size pear contains roughly 25% of your recommended daily allowance of fiber. Fiber helps your body absorb the vitamins and minerals from your food and keeps your blood sugar stable. Pears are packed with vitamins such as vitamin C, vitamin K, and B-vitamins. For a warm and cozy breakfast, try Roasted Pears with Oatmeal Topping!
If brussels sprouts aren’t your thing and you’re tired of salads, step up your side-dishes with cauliflower. Cauliflower is packed with potassium, an essential dietary mineral. It also contains vitamin C which promotes skin and brain health, while keeping your immune system high! Get creative when cooking cauliflower like this vegan and gluten-free cilantro and lime “rice” recipe or this cauliflower pizza crust.
5. Sweet potatoes
Sweet potatoes are one of the healthiest vegetables we eat, so why do many of us only eat them at Thanksgiving? A medium-size sweet potato contains more than your recommended daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15% of your daily dietary fiber intake and 10% of the necessary potassium. The plentiful antioxidants found in sweet potatoes have anti-inflammatory properties, beneficial to those suffering from asthma or arthritis. Choose organically-grown sweet potatoes whenever possible and eat them with their skin. If organically grown aren’t an option, peel the skin before eating. Sweet potatoes for dinner? My Minnesotan hotdish loving family are big fans of this Mexican Quinoa and Sweet Potato Casserole!