Fall Produce Picks to Add to Your Plate

Autumn is on the way, so it’s the perfect time to celebrate the seasonal foods it brings. Go to your local market and fill your basket with these fall produce picks.

Pumpkin

Pumpkin is packed with fiber and beta-carotene. Beta-carotene, giving pumpkin its orange color, converts into vitamin A in the body, which is helpful for your skin and eyes. Add herbs to the pumpkin to balance its sweetness.

Beets

Beets are edible from the leafy greens down to the round root. The leaves are similar to spinach leaves and are great sautéed. The red color in beets is caused by a phytochemical called betanin. This red juice can be used as a natural food coloring. Beets have nitrates that are naturally occurring and could help to support healthy blood pressure. Beets are great roasted or steamed and are delicious raw or shredded and tossed in salads. 

Sweet Potato

Sweet potatoes go ahead of white potatoes in terms of fiber and vitamin A, and they are an excellent source of potassium and vitamin C. Try them as a breakfast side dish or serve them at any meal. Just bake them in the oven whole or cube them up. 

Spaghetti Squash

Spaghetti squash is a fun vegetable that is lower in calories and is a gluten free alternative to grain pasta. Cut it in half, scoop the pocket of seeds out and pop the two halves into the oven and bake until tender. Once done, scrape a fork into it and spaghetti like strands will appear. Toss with pesto or marinara sauce, or just season it for a quick veggie side dish.

Kale

Kale is a scrumptious leafy green that is a nutrient powerhouse. It tastes sweeter after a frost and can survive a snowstorm. One cup of raw kale has 8 calories and is rich in vitamins A, C and K. Kale is great sautéed and cooked in soup, but also is great raw in salad. One advantage of using kale for your salad is that you can add a little bit of dressing ahead of time, so the kale becomes more tender and delicious, not wilted.

Pears

We can buy some fruits all year, so we forget some actually have a season. However, pears are the most delicious in the fall when they are at their peak. Pears do not ripen on the tree; they will ripen at room temperature after they have been picked. Check the neck to see if they are ready to eat. If the stem gives to a little pressure, it is ripe. Try pears on the grill, in a panini, pureed into soup, or simply sliced with cheese and red wine. If you eat the peel, one medium sized pear has 6 grams of fiber.

Find more fun, fall produce at: https://www.eatright.org/food/nutrition/healthy-eating/9-fall-produce-picks-to-add-to-your-plate