Healthy Fall Produce Picks
While it’s difficult for me to say goodbye to the summer months, I am super excited to welcome some new fall flavors. Like myself, you have probably noticed the selection of produce is changing in your local supermarket. Since the seasonal selection is changing, I always try to keep up to date on “in season” foods. Not only do these foods taste better when they are in season, but they also tend to be cheaper. It’s important for me to eat healthy but within a budget. Here you can find my top healthy fall produce picks and a little about why I love them.
Apples
You know what they say, an apple a day keeps the doctor away. Maybe this is true. Apples tend to be one of my go-to snacks. This little fruit is packed full of healthy nutrients like fiber, antioxidants, and phytonutrients. Just one apple contains nearly five grams of fiber, keeping us fuller, longer. Additionally, the antioxidant and phytonutrient content helps to boost our immune system while preventing chronic illness and slowing the signs of aging. Apples are an incredibly versatile fruit. Use them on a roasted porkloin, as an overnight oats topping, or in your favorite pie.
Beets
Sweet beets contain a variety of health benefits. Not only can you eat the pretty, red flesh of a beet, the root and leafy greens are also edible. The red color you see comes from the phytochemical betanin. Betanin acts as an antioxidant to prevent oxidative stress and inflammation within the body. This powerhouse vegetable is high in fiber, which helps to reduce cholesterol and maintain regularity. Beets are also well know for their folate content. Folate can lower risk for depression and birth defects. Use this vegetable in fruit smoothies, on top of salads, or bake them into chips.
Cranberries
Cranberries are one of the fruits with strong ties to my home state of Wisconsin. Often touted for their prevention of urinary tract infections, this super food has even more health benefits. Proanthocyanidin, a polyphenol, is the primary compound responsible for decreasing the risk of a UTI. This polyphenol works to help flush bacteria out of the bladder. Much like with the bladder, cranberries can help reduce bacteria in other areas. The proanthocyanidin content also helps prevent bacteria from binding to teeth and gums, improving oral health. Use this fruit in chicken salad, breakfast muffins or on a brie grilled cheese.
Kale
It may be a surprise that kale is in season come fall. But, it should be no surprise to us that kale is a healthy choice. Kale provides so many nutrients with very few calories. One important nutrient kale offers is tons of iron. Iron is especially important for women, teens and vegetarians. Iron aids with oxygen transportation in our body and liver health. The deep green color in kale is full of Vitamin K. Vitamin K helps with blood clotting and bone health. Kale can be used in pasta dishes added bulk and nutrients, as the base for a green smoothie, or sauteed with oil and garlic for a savory side dish.
Pears
I mentioned earlier that “in season” produce tends to taste so much better. Pears are definitely no exception. Fall is the best time of year to get the perfect tasting pear. If you’re like me you may have had a difficult time picking a pear at its peak ripeness. With the skin, pears provide nearly 20% of our daily recommended fiber. Adequate fiber intake is associated with improved cardiovascular health, decreased incidence of obesity, and digestive health. The best place to look for ripeness is right at its neck; the fruit at the base of the stem should give under slight pressure. Try this fruit sliced on the grill, as a warm topping over ice cream, or on a brie and prosciutto flatbread.
Pomegranate
Pomegranates are frequently touted as a super food. But their most heavily touted benefits stem from Punicalagins and Punicic Acid. Punicalagins are antioxidants found in pomegranate juice. These antioxidants can prevent digestive tract inflammation. Furthermore, pomegranate seeds actually store Punicic Acid. Punicic acid is an omega-3 fatty acid. This type of fatty acid helps to promote brain and cardiovascular system health as well as reduces inflammation. Pomegranates delicious when mixed with dark chocolate nibs, in a breakfast parfait, or served with basil and cheese as pomegranate bruschetta.
Pumpkin
Pumpkins are good for much more than carving! The orange color of pumpkins and other squash varieties provides many health benefits. This bright orange color is similar to that of carrots and sweet potato. The carotenoid beta-carotene is responsible for this color. Carotenoids convert to Vitamin A, another antioxidant. Vitamin A is best known for boosting the immune system and supporting eye and skin health. As with many of the produce picks, pumpkin provides a good source of fiber. Instead of carving your pumpkin this year, try in pancake batter, mixed into oatmeal, or as the base for your pasta sauce.
