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Superfoods for the Fall Season

By Debra Rodzinak

Even though the weather is getting cooler, the choices at the farmer’s markets and local grocery stores are heating up. Look for these superfoods to include in your repertoire of recipes as the leaves change color and the days get shorter.

Apples

With 4 grams of fiber per serving, apples are full of antioxidants. Always versatile, they can be eaten raw or cooked.  Whether you prefer the sweet or tart varieties, be sure to eat the skin that contains those all important heart-healthy flavonoids. Enjoy these fruits from August to November.

Brussel Sprouts

These wonderful tiny cabbages are a wonderful source of iron and Vitamin K. Surprisingly, they are in the same family as broccoli, kale, and collard greens. Since they have a mild, slightly bitter taste, they pair wonderfully with tangy or savory sauces. These vegetables can be enjoyed from September to March.

Parsnips

Similar to carrots, parsnips are lighter in color and have a sweet, almost nutty flavor. A wonderful source of fiber and high in potassium, these vegetables are best included on your plate from October to April. 

Pears

These always juicy and ever-tasty fruits are always fun to eat. With a whopping 4 grams of fiber per serving and a good source of Vitamin C and copper, the versatile pear can be eaten raw, baked, or poached. Pears are best eaten from August to February.

Rutabaga

Popular in Sweden, this turnip/cabbage hybrid contains an earthy flavor. Add these earthy flavored vegetables to casseroles or roast them with ginger, honey, and lemon. A good source of  Vitamin C and fiber, the rutabaga’s harvest season is October to April.

Cauliflower

The popularity of cauliflower has gained momentum over the last decade. This versatile vegetable can be cooked then blended to mimic mashed potatoes. Some of the compounds found in cauliflower are thought to prevent cancer and the phytonutrients may even lower cholesterol. Almost a year-round vegetable, enjoy cauliflower from September to June.

Squash

This is not the yellow summer squash many are used to eating. Winter squash has a light but sweet flavor and a finer texture. Due to the thick skin of winter squash, this vegetable can be stored for months. Make your kitchen smell like fall by baking these with cinnamon and ginger. An excellent source of Vitamin A and omega-3 fatty acids, winter squash can be enjoyed from October to February.

Pumpkin

The most popular and well known winter squash, pumpkin’s sweet taste is perfect in pies, cakes, and many sweet dishes. Loaded with potassium, fiber, and Vitamin B, enjoy the pumpkin from October to February.

Sweet Potatoes

These aren’t your grandma’s casserole staple anymore. Sweet potatoes have exploded onto the food scene due in part to their delicious taste, excellent source of Vitamin A, iron and anti-inflammatory benefits. Bake or roast these potato substitutes and enjoy from September to December.

Whether you add one or all of these fall superfoods to your table, remember that adding a few of these delectable foods to your recipes will please your palate and increase your overall health.

 

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