Fall in Love with Fall Produce

Pumpkin Spice Latte, also known as PSL. This is what so many Americans wait for as the fall months approach. And the coffee shops come out earlier and earlier each year with the release date. But the best part of autumn is the bountiful and beautiful array of vegetables and fruits that come to harvest! The reds, oranges, yellows, and greens should be like candy to the eye. We make sure to decorate our homes and porches with pumpkins and other gourds, but we often neglect to decorate our tables and plates with them.

Oh, the benefits of wonderful fall produce! Let’s look at what these in-season foods can do for your health.

1. Brussel Sprouts and Broccoli – These two are part of the cruciferous family. They are loaded with vitamin K, which contributes to bone and blood health, and keep up with a strong immune system during the cold and flu season, these both deliver a great vitamin C punch. Because they are a good source of folate, they are the perfect match for pregnant moms. Brussel sprouts can be roasted, sauteed, or shredded and added to a salad, while broccoli is great fresh in salads or roasted, sauteed, or steamed.
2. Cauliflower – This white cruciferous veggie is also high in vitamin C and choline, which is great food for the brain! You can eat cauliflower in various ways, such as fresh, roasted, sauteed, or steamed, showcasing its versatility. It has become quite the new rage as many home chefs are turning it into buffalo “chicken”. You can rice it and use it as a thickener in soups and sauces. Goodbye, butter and cream!
3. Kale and Swiss Chard – Vitamin A plays a vital role in eye health, and kale and Swiss chard pack a significant amount of it. When vitamin A enters our bloodstream, it combats macular degeneration and cataracts. Just like the cruciferous veggies, these are high in vitamin K and C. Eat these dark greens fresh, sauteed, or add them to your smoothies. They blend so well that you won’t even notice them.
4. Pumpkins– The “eyes” have it! Because of its vitamin A, lutein, and zeaxanthin bundle, pumpkins are a wonderful benefit to our eye health. You can roast your own or buy it canned (just not the pumpkin PIE filling!). Cooked pumpkin is another great addition to smoothies and soups.
5. Squash – The varieties of squash are endless it seems! Acorn, butternut, spaghetti, delicata…they each have their own unique color and shape. Again, we have another fall vegetable that is packed with vitamins A and C. Squash also contains magnesium and potassium – great for muscle soreness and recovery. Roasting and then stuffing squash with other veggies and grains creates a beautiful and edible bowl.
6. Apples – Apple picking is popular and can be a great mini-workout with all the stretching, bending, and lifting involved. Picking apples allows you to eat the fruit of your labor- literally! Apples are high in fiber (leave the skin on) and vitamin C. Between the fiber and the higher level of pectin, you are giving your gut a natural dose of prebiotics. Granny Smith apples are lower in sugar than other varieties, so they are a great treat for diabetics.
7. Sweet Potatoes – These are our vitamin A superhero, beating out the other autumn vegetables and fruits. There is clearly a vitamin C trend within the fall produce, and sweet potatoes are no different. Vitamin C is found in these tubers as well. They are also a good source of manganese, which along with vitamin K, is great for bones. Bake, roast (with skins intact), spiralize, saute, or puree and enjoy the natural sweetness of these jewels!
8. Beets– Beetroot is another great one for moms-to-be because of the folate they contain. They are anti-inflammatory and aid in the recovery of joints and muscles. Similar to sweet potatoes, you can roast, spiralize and saute them. You can add a few slices into your berry smoothies for a bright and beneficial recovery drink, too.

And let’s NOT forget all those autumn spices! Cinnamon, clove, nutmeg, and ginger – all possess strong anti-inflammatory properties and are perfect for adding to acorn and butternut squash, sweet potatoes and apples and so many other dishes and drinks! Take advantage of the cooler temperatures, walk to your local farmer’s market, and shop for the freshest and richest autumn fruits and vegetables for your favorite fall recipes.

For yummy, fall recipes, grab the FREE Visibly Fit app in the app store.