As the weather is getting cooler, your produce choices are heating up! Most people don’t realize that there are plenty of healthy fruits and vegetables to choose from in the fall months. Fall is a GREAT time for root vegetables. These superfoods need time and warmth to develop, so they are hitting their peak in early or late fall depending on when they are planted. YUM!
PUMPKIN
A type of winter squash, pumpkin is a low calorie food full of dietary fiber. Its sweet taste and moist texture make it ideal for pies, cakes, oatmeal, or any baked goods.
Health benefits include:
• Rich in potassium
• More than 20% of your DRI of fiber
• Good source of B vitamins
• A high content of vitamin A, with a normal serving providing about 246 percent of the recommended daily amount.
POMEGRANATE
This slightly sour fruit is an antioxidant powerhouse. Antioxidants are compounds found as vitamins, minerals and other sources in fruits and vegetables that counter the effect of free radicals, broken-down cells that cause damage to healthy cells. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor.
Health benefits include:
• Good source of vitamin C and folate
• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine ☺
SWEET POTATOES
Sweet potatoes top my list for one of the healthiest complex carbs. More nutritionally dense than their white-potato counterparts, they can help trim your waistline and provide so many health benefits. The best is they don’t need much to taste great! Try slicing them up and roasting or baking them as a healthy fry!
Health benefits include:
• Excellent source of vitamin A which is important for good vision, healthy skin and a strong immune system, among other things. A serving of sweet potatoes typically has twice the daily recommended amount of vitamin A.
• Good source of fiber, potassium, vitamin C, and B vitamins.
• Anti-inflammatory benefits, and they are low in glycemic index to stabilize blood sugar.
BRUSSEL SPROUTS
Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar.
Health benefits include:
• 1/2 cup contains more than your DRI of vitamin K
• Very good source of folate
• Good source of iron
TANGERINES
These small and sweet citrus fruits are positively refreshing for fall recipes. Favorite flavor combos include almonds, dates, and honey. Juice them with oil, vinegar, and ginger for a tasty healthy dressing.
Health benefits include:
• Good source of vitamin C
• Good source of beta-carotene
WINTER SQUASH
Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger.
Health benefits include:
• Contains omega-3 fatty acids
• Excellent source of vitamin A
RUTABAGA
A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon.
Health benefits include:
• Good source of fiber
• Good source of vitamin C
TURNIPS
Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients.
Health benefits include:
• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K, and folate
Janaelle Humberd, Registered Dietitian, LDN
Certified Lifestyle and Weight Management Consultant / Health Coach