With the fall season coming in just around the corner, seasonal produce that shine in the autumn become available to purchase in grocery stores. Taking advantage of the following produce is highly encouraged because of the advantages that it can bring to your health.
Pumpkin:
It is no secret that when you think of a typical pumpkin, the first thing that may come to mind is the orange color. This notorious orange color is due to a pigment called beta-carotene that converts to vitamin A, which is great for your skin and eyes. Pumpkin has a slightly sweet flavor and is paired wonderfully with savory herbs like sage and curry.
Beets:
It is common to find red beets in grocery stores, however if you go to a local farmer’s market, they may have different types to experiment with such as golden or Chioggia beets. A standard red beet contains a phytochemical called betanin that has been linked supporting healthy blood pressure. Beets can be cooked in many different delicious ways such as shredded in salads or thinly sliced and baked into chips.
Sweet Potato:
Much like pumpkin, sweet potatoes are also a great source of beta-carotene that contributes to their orange color. Sweet potatoes are high in dietary fiber and contain vitamin A, vitamin C, and potassium. They also can be found in many grocery stores and local farmer’s markets. Sweet potatoes are great as an ingredient for many breakfast foods such as homemade pancakes, or they can be a great side dish as a breakfast hash or French fries.
Spaghetti Squash:
One of the greatest gluten-free and low-calorie alternatives to traditional pasta is to make spaghetti squash pasta. An easy recipe is to cut spaghetti squash in half, scooping out the seeds, and putting both halves into a microwave or oven to cook until tender. After cooking, scrape a fork into the center and spaghetti-like strands will form. Finally, remove as many strands as possible and toss with pesto or marinara sauce!
Kale:
Kale is a very well-rounded vegetable. Kale provides a variety of vitamins, such as vitamin A, C, K, and manganese. This vegetable is great to grow in a garden because it can survive frost and still be delicious when served. This can be a wonderful ingredient to add into soup, salad, or paired with fruit.
Pears:
While fruits such as watermelon, peaches, and pineapple thrive in the summer, pears shine during the fall. A pear tastes the best during the fall season and ripens at room temperature after being picked from a tree. Like apples, the peel on a pear is high in dietary fiber, containing 6 grams. Pears can be grilled and eaten as a side, a sweet ingredient in wine, added onto a sandwich, or mixed as an ingredient in a smoothie.
Okra:
Okra pods can be identified in groceries stores or farmer’s markets by their bright green color and firm texture. This fruit can be used as an ingredient in a variety of different dishes. While we commonly see Okra fried, we sometimes find the seed pods as an ingredient in traditional Louisiana gumbo, Indian curries, and other similar dishes. Some dietary benefits that Okra provides are the vitamins it contains, such as vitamins K and C. The pods are also low in calories, high in fiber, and are a great source of folate
Parsnips:
Often mistaken as carrots because of their shape, parsnips are a white root vegetable that contain many dietary benefits. Some of these benefits include their dietary fiber (3 grams in one-half cup cooked) and higher amounts of both vitamin C and folate. Some great dishes that contain parsnips are soups and side dish in which they are roasted and sliced. One popular dish is a shepherd’s pie with mashed parsnips.
Cranberries:
Cranberries are known for their red color and tart taste. What most people do not know though is that they contain a variety of nutritional benefits. Cranberries, whether they are fresh or dried, can be added to savory dishes such as meat and poultry. Some people loved to eat dried cranberries in oatmeal, trail mix, salads, or as a snack on the go.
Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to-your-plate