When autumn rolls around we begin to see so many beautiful squashes
and gourds. While they look so pretty on a tablescape or decorating
our porches, they are more then just decorative. The health benefits of
eating these vibrant veggies are vast, as are the fruit that pop up
this time if year.
Check it:
Veggies
Beets – Good source of folate, vitamin C and potassium. Their deep color gives away how good they are for you!
Cabbage - High in vitamins A and C. Yummy in soups and salads.
Cauliflower –A great source of folate, fiber and vitamin C. Great as a substitute for mashed potatoes!
Parsnips – High in folate and vitamin C. Parsnip soups and mash are fantabulous!
Pumpkin
– Pumpkin is high in vitamins A and C and folate. And the ways you can
incorporate autumn’s celebrity vegetable are numerous! Pumpkin pie,
soups, mash, risottos…Yum! (lattes don’t count, sorry!)
Squash –
An excellent source of vitamin A, vitamin C, potassium and fiber, and a
good source of folate and thiamin. There are a wide variety of squashes
and all have neat qualities that make them a fab addition to your
grocery list. Spaghetti squash is a great alternative to pasta, acorn
squash are wonderful to stuff with grains, butternut squash is delish
as soup or a ravioli filler….
Sweet Potatoes - High in vitamins
A, C and B-6, fiber, copper and potassium. A much more healthful
alternative to regular potatoes, sweet potatoes offer up a pack a lot
more punch in the way of vitamins and minerals and honestly, a lot more
taste. Fries, mash, hash – you name it, sweet potatoes rule!
Swiss
Chard – these ultra green nutrient rich leaves are high in vitamins A
and C and iron. The greener, the better and no day is complete until
you’ve had your leafy greens. Of course the more raw, the more
nurtients you will get from these guys but they can be quite bitter.
Try steaming, adding to soups at the tail end of the cooking process or
wilt quickly in a pan with a bit of olive oil and salt. MMMM!
Fruit
Apples
– One of these a day…High in vitamin C and fiber, you can never go
wrong with an apple of any variety. This time of year? Apple pie, apple
sauce and chutney and if you really have to, on Halloween only, candied
apples!
Avocado – Avocados are high in fiber, potassium, iron,
and vitamins A, C, and E. While they may seem summery, they really are
one of nature’s most perfect foods and are fantastic all year long.
Bananas
– Bananas are high in vitamins C and B-6, potassium and fiber. Portable
and individually wrapped, you have no excuse to always have a healthy
snack on hand ; )
Clementines –They are a good source of vitamin
C, fiber and folate. Small and fun and wonderfully aromatic when in
need of a Fall scented home.
Cranberries - Full of vitamin C and
fiber, if pumpkins are the celeb veggie of Fall, cranberries are the
celeb fruit. Delicious in salads, breads and sauces or when all else
fails, juice!
Figs – Figs have more fiber than any other fruit
or vegetable and as of late, have been giving cranberries a run for
their money in the celeb fruit of Fall contest. Figs has become very
fashionable in the culinary world in the past few years and with good
reason. They are versatile, they are healthy and they rock!
Grapes
– When shopping for grapes, the deep purple and red varieties have the
most nutritional value. They contain polyphenols (antioxidants) and
resveritrol, pretty much the substance that has been named the
“fountain of youth”.
Pears – Pears are high in fiber and vitamin
C. These are fun with grapes, crackers, wine and a gourmet vegan nut
cheese or spread.
Pomegranates – The power of the pom is it’s
great source of iron and vitamin C. A fun fruit to eat, it’s also
become a very popular beverage choice.
Nuts:
Chestnuts –
You may be tempted to roast them on an open fire but you benefit from
their large amounts of vitamin C by eating them raw!
Filling
your autumn meals with fruit and veggies of the season will surely keep
you healthy and happy all season long. Gotta get your immune system
prepped for the shopping marathons that are right around the corner!
For More Information, visit www.healthyvoyager.com
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