Post Written by SAND President Jamie Berray
I don’t know about you, but I am welcoming fall with open arms. Although the cool weather and brightly colored leaves are a huge plus, what I’m really ready for are my favorite fall foods. I don’t just mean the pumpkin-spice flavored-everything that you see on all the shelves at the grocery store, but rather: real, whole, nourishing foods that our bodies crave during these cooler times of the year.
Apples
Apples are almost as synonymous to fall as pumpkins (almost). Here in Ohio, fall means going to an apple orchard with your family on a Saturday afternoon and picking your apples straight from the tree. You don’t have to take it to that extreme every weekend, however. Local apples are abundant at farmers’ markets and grocery stores during the fall months--and often at a bargain price too! These sweet fall favorites are loaded with antioxidants which are known to slow the aging process and may prevent illnesses such as cancer. Load up on apples this fall--eat them raw, add them to your oatmeal or your favorite desserts!
Beets
There is nothing quite like the sweet and savory taste of a perfectly cooked beet. I’m not talking the slimy canned beets your mom forced you to eat growing up. I mean the fresh, straight-out-of-the-dirt, greens-still-attached kind of beets. Don’t be intimidated by their firm and ugly outer appearance. The beautiful inner flesh of the beet is loaded with betaine, a compound that can be helpful in lowering the risk of heart disease by preventing the buildup of plaque in the arteries. To roast them: cut the greens off (save them for a salad or green smoothie), wrap each beet individually in tin foil and bake in the oven at 375 degrees for 50 minutes. Let them cool and the outer layer will peel right off! Enjoy them warm with a sprinkle of sea salt and rosemary for the delicious sweet and savory combo.
Brussels Sprouts
Brussels sprouts may be another vegetable that conjures up memories of dread when you saw them on your dinner plate. If that is the case, I urge you to do your childhood self a favor and try these little nutrient powerhouses again! Packed with vitamins A and C, brussels sprouts, like their cabbage cousin, provide high amounts of glucosinolates which have been found to fight cancer. My favorite way to eat them? You guessed it: roasted. Toss them in olive oil, garlic, salt and pepper and roast them in a 400 degree oven for 45 minutes.
Squash
Squash can come in a variety of forms such as acorn, butternut, and spaghetti squash. Acorn and butternut squashes are soft, savory and sweet when roasted, or can make great creamy soups. When cooked, the inner flesh of spaghetti squash transforms into a stringy, spaghetti-like texture that is great topped with tomato sauce and meatballs. Whichever type of squash you choose, you will be reaping the benefits of their high amounts of Vitamin A and C, and insoluble fiber, making them a great starch choice for your fall plate.
Sweet Potatoes
Although sweet potatoes are often enjoyed year-round, their flavor and nutrient density is at their peak during the fall months. Their bright orange color is due to their high levels of beta-carotene, the precursor for vitamin A, a nutrient that is essential for healthy eye health, among other things. For an extra nutrient punch, eat them with their skins on to ensure getting all of the benefits of fiber. Bake them whole and add your favorite toppings, or chop them into small cubes, toss in olive oil, and bake for a crispy and delicious side dish.
Head to your local farmers’ market or health food store today to stock up on these nutritious fall favorites!
Resources:
http://www.eatrightpro.org
https://draxe.com
http://nutritionstripped.com/blog
I don’t know about you, but I am welcoming fall with open arms. Although the cool weather and brightly colored leaves are a huge plus, what I’m really ready for are my favorite fall foods. I don’t just mean the pumpkin-spice flavored-everything that you see on all the shelves at the grocery store, but rather: real, whole, nourishing foods that our bodies crave during these cooler times of the year.
Apples
Apples are almost as synonymous to fall as pumpkins (almost). Here in Ohio, fall means going to an apple orchard with your family on a Saturday afternoon and picking your apples straight from the tree. You don’t have to take it to that extreme every weekend, however. Local apples are abundant at farmers’ markets and grocery stores during the fall months--and often at a bargain price too! These sweet fall favorites are loaded with antioxidants which are known to slow the aging process and may prevent illnesses such as cancer. Load up on apples this fall--eat them raw, add them to your oatmeal or your favorite desserts!
Beets
There is nothing quite like the sweet and savory taste of a perfectly cooked beet. I’m not talking the slimy canned beets your mom forced you to eat growing up. I mean the fresh, straight-out-of-the-dirt, greens-still-attached kind of beets. Don’t be intimidated by their firm and ugly outer appearance. The beautiful inner flesh of the beet is loaded with betaine, a compound that can be helpful in lowering the risk of heart disease by preventing the buildup of plaque in the arteries. To roast them: cut the greens off (save them for a salad or green smoothie), wrap each beet individually in tin foil and bake in the oven at 375 degrees for 50 minutes. Let them cool and the outer layer will peel right off! Enjoy them warm with a sprinkle of sea salt and rosemary for the delicious sweet and savory combo.
Brussels Sprouts
Brussels sprouts may be another vegetable that conjures up memories of dread when you saw them on your dinner plate. If that is the case, I urge you to do your childhood self a favor and try these little nutrient powerhouses again! Packed with vitamins A and C, brussels sprouts, like their cabbage cousin, provide high amounts of glucosinolates which have been found to fight cancer. My favorite way to eat them? You guessed it: roasted. Toss them in olive oil, garlic, salt and pepper and roast them in a 400 degree oven for 45 minutes.
Squash
Squash can come in a variety of forms such as acorn, butternut, and spaghetti squash. Acorn and butternut squashes are soft, savory and sweet when roasted, or can make great creamy soups. When cooked, the inner flesh of spaghetti squash transforms into a stringy, spaghetti-like texture that is great topped with tomato sauce and meatballs. Whichever type of squash you choose, you will be reaping the benefits of their high amounts of Vitamin A and C, and insoluble fiber, making them a great starch choice for your fall plate.
Sweet Potatoes
Although sweet potatoes are often enjoyed year-round, their flavor and nutrient density is at their peak during the fall months. Their bright orange color is due to their high levels of beta-carotene, the precursor for vitamin A, a nutrient that is essential for healthy eye health, among other things. For an extra nutrient punch, eat them with their skins on to ensure getting all of the benefits of fiber. Bake them whole and add your favorite toppings, or chop them into small cubes, toss in olive oil, and bake for a crispy and delicious side dish.
Head to your local farmers’ market or health food store today to stock up on these nutritious fall favorites!
Resources:
http://www.eatrightpro.org
https://draxe.com
http://nutritionstripped.com/blog