4 Fall Foods for Your Family

Pumpkin      

        Increase your vitamin A, fiber, and potassium intake by trying pumpkin, orange winter squash. Pumpkin puree can be mixed into dishes like mac-and-cheese, hummus, pancake batter, oatmeal, smoothies, and chili. Pumpkin seeds can be roasted and eaten as a delicious and healthful snack as they contain many nutrients. One of these nutrients is zinc which is essential for many body processes including immune function. Follow the following steps to toast your pumpkin seeds. Rinse to remove pulp and strings. Spread seeds on a baking sheet (coat baking sheet with cooking spray or drizzle a small amount of olive oil over the seeds). Bake at 325°F for about thirty minutes or until lightly toasted (stir occasionally while cooking). Add spices (such as garlic powder or Cajun seasoning) to season the toasted seeds if desired.  

Oats 

        Oats are heart-healthy and a good source of dietary fiber (for slow-burning energy). Try having warm oatmeal for breakfast as it is both affordable and filling. Oatmeal can be topped with nuts (such as walnuts, almonds, or pecans), seeds (such as ground flaxseed or pumpkin seeds), and fruit (such as pears or cranberries). These toppings can add more fiber, vitamins, and minerals to your oatmeal.  

Apples 

        Apples are a nutritious option as they are a source of vitamin C and dietary fiber. Eat the skin of the apple for the full fiber benefits. For an easy snack, try sprinkling apple slices with ground cinnamon or pairing them with cheese or peanut butter. With dinner, try stewing apples and serving them with savory foods such as roasted pork.  

Brussels Sprouts

        Brussels sprouts may be small, but they provide the body with dietary fiber, vitamin A, vitamin C, vitamin K, folate, iron, and some protein. Try cutting Brussels sprouts into smaller pieces and tossing them with sea salt and olive oil. Then, roast them until crispy. Brussels sprouts can also be served as part of a mixture with roasted sweet potato or butternut squash cubes. They can also be shredded (or bought pre-shredded) and sautéed lightly in olive oil. They can then be tossed in with your favorite pasta or rice dish.  

 

Source: https://www.eatright.org/food/food-preparation/seasonal-foods/4-fall-foods-for-your-family