Fall is right around the corner and many superfoods will hit their peak season. The autumn harvest brings a wide variety of healthy and delicious produce, from winter squash and sweet potatoes to pears and apples. We also often tend to crave different foods as the seasons turn.
Here are some fall favorites to boost your health and your taste buds.
Apples are high in fiber and antioxidants while being low in calories. We have lots of varieties to choose from, from sweet to tart. Be sure to eat the skin which contains hearty-healthy flavonoids. As the weather cools off, I recommend a baked apple for dessert. Add spices, such as nutmeg and cinnamon, for an added boost of flavor and health. As an added bonus, an apple a day may even keep your prescription medication away.
Despite its name, winter squash is grown in the summer and harvested in the fall. I am a huge fan of butternut and acorn squash. Not only are these winter squashes nutritious, they are also versatile and, best of all, filling. One cup cooked butternut squash contains only 80 calories, over 6 grams of fiber, and is also rich in beta carotene, vitamin C, and potassium. It tastes great roasted, lightly sauteed in olive oil, or pureed into a soup. I enjoy it as a filling side dish and left overs make for a yummy late afternoon snack.
Beets are a nutrition powerhouse rich in folate, iron, and fiber. Red beets contain betalains, a powerful antioxidant which gives this veggie its deep red color. Beets offer up health benefits--helping to fight cancer, heart disease, and high blood pressure. Roasted beets make a great addition to a salad and can also be thrown into your favorite green smoothie for an added zest of nutrients and color.
Greens such as turnip greens, bok choy, and kale are super nutritious and delicious. Turnip greens are one of my favorites: These greens are chock full of nutrients including vitamin K, beta-carotene, vitamin C, folate, potassium, iron, and fiber. They are also high in calcium and contribute to bone health; one cup cooked contains nearly 200 mg calcium. Saute them with a little olive oil, add them to a salad or smoothie, or add chopped turnip greens to veggie casseroles.
Pears contain a juicy and sweet flavor and are a good source of vitamin C, copper, and fiber. Pears are high in soluble fiber which helps lower "bad" (LDL) cholesterol. Pears are portable and make for an easy snack. Cooking this fruit brings out its flavor, and a poached pear is a great addition to a salad.
A nutrition powerhouse, sweet potatoes are loaded with beta carotene and a good source of fiber, vitamin C, and potassium. I recommend roasted sweet potato wedges tossed with a drizzle of olive oil, cinnamon, and nutmeg.
Other super healthy foods to include this fall are cauliflower, figs, pomegranates, and pumpkin.