Fall for these foods
Written by Barbie Broschart
The fall is my favorite time of year! The leaves are just turning that beautiful shade of orangey-red, the air has a faint wood-residue smell and the temperature is just perfect for a long sleeve T-shirt and jeans. If that wasn’t enough – my favorite, favorite thing about fall is the produce!
Just last week as I was educating a picky 7-year-old patient on the benefits of fruits and veggies and we came to an agreement. This month he would have to try two new vegetables, more than once, one from each of his favorite colors (he is a green and orange guy). This is perfect for fall because there a ton of green and orange veggies in season. And not only do these veggies taste great, green veggies are packed with antioxidants and vitamin K and orange veggies are loaded with carotenoids, which have been linked to protect against certain cancers.
For your guide on those green and orange veggies in season I have provided you with a list. These are some of my favs! Enjoy!
Broccoli: Broccoli is a green cruciferous vegetable packed with folic acid, vitamin K, A, and C. It can be eaten raw or cooked. Experiment with your broccoli – it is a very versatile food. Add it to cold salads, whole grain pasta, serve it cold or hot with toasted sesame seeds or simply lightly sautéed in garlic and oil.
Brussel Sprouts: A member of the cabbage family, Brussel sprouts get a bad rap. In my experience many people are scared of the little guys, but if made properly, they taste phenomenal and keep you full-- Brussel sprouts are packed with filling fiber! My favorite way to eat them is roasting them in the oven.
Cabbage: Best seen at the end of fall, cabbage has similar nutrition qualities of broccoli and Brussel sprouts. I like to shred cabbage and add it to salads or use it in soups.
Endive: I love endive because it is crisp, clean, and delicious. I also love endive because it contains only 9 calories per cup. Use endive in salads, with tuna steak, or chicken – yum!
Pumpkin: In addition to making a beautiful carving, pumpkin is a nutrient powerhouse. Its high levels of beta carotene, vitamin A, and vitamin C may boost immune function. Use pumpkin as a soup base, add it to chili, or simply heat it up with some cinnamon and Splenda for a sweet, savory dessert.Spinach: Probably my favorite green veggie, spinach is packed with iron, fiber and folic acid. It is also very versatile. Use spinach as a side dish, add it to soups, or eat it raw in a salad.
Sweet potatoes: If you love potatoes, you’ll love sweet potatoes. Why? Because they’re sweet and healthy, too! Sweet potatoes are an excellent source of vitamin A, and C and also contain potassium, iron and copper. For a savory dish, brush with some cayenne pepper, salt, and a sprinkle of olive oil for a healthier version of French fries. Looking for a sweeter fare, bake these bad boys and add a little cinnamon – yum!
Winter Squash: Best in October through November, winter squash is an amazing veggie. Winter squash comes in many shapes and varieties, including butternut, acorn, and turban. My favorite is butternut because it has a sweet flavor and is great as a side dish tossed with a few dried cranberries and paired with turkey, chicken or pork.
Tanya's Tip: Fresh veggies spoil quickly. To ensure my extras don’t end up in the trash, I take my leftover vegetables and make them into a soup. Just add any vegetables you have on hand to chicken broth, for a quick and delicious way to get your veggies in.
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