Fall is here and the change of season brings an abundance of new seasonal superfoods which are loaded with vitamins and nutrients!  A new season is a great time to change the foods and produce we eat. Also, the fall season and the cool weather is a great excuse to visit a local farmers market or get outside in the garden. Re-fresh your weekly dinner menus with these 5 superfoods to eat this fall.

Apples

There is are so many different ways to use apples in the kitchen. The can be sliced raw, baked and even added to a savory dish for a sweet note. Health benefits include:

  • High levels of antioxidants
  • Full of phytonutrients which help boost our immune system & fight free-radicals
  • 1 apple has 4 grams of fiber which helps regulate our digestion!

Try this healthy recipe: Cinnamon Baked Apples

 

Pumpkin

Fall isn’t fall without pumpkin! This type of winter squash is nutrient dense and can add moisture of baked foods. Health benefits include:

  • Great source of vitamin B
  • Contains high amounts of potassium which is great for heart health & blood pressure
  • Don’t forget to eat the seeds for extra zinc, iron and magnesium

Try this healthy recipe: Roasted Pumpkin Seeds

Brussel Sprouts

Brussel sprouts are absolutely delicious roasted and even better paired with a salt and savory protein like bacon or pancetta. Try topping these veggies with a little balsamic for an impressive fall side dish. Health benefit include:

  • Promotes healthy DNA and may decrease risk of cancer 
  • Help aid in natural detoxification
  • High in Vitamin K which helps support strong bones and Vitamin D absorption

Try this healthy recipe: Roasted Brussel Sprouts 

Parsnips

This root vegetable is closely related to a carrot but is lighter in color and can be sweeter and starchier. This tuberous vegetable becomes sweeter in the fall and winter season so be sure to add these to your roasted veggies. Health benefits include:

  • Contains high amounts of potassium, which helps reduce blood pressure and stress on your heart
  • Great source of folate which has been shown to reduce birth defects (great veggie for pregnant & postpartum mamas)

Try this healthy recipe: Roasted Parsnip & Carrots

Pears

This sweet and juicy fruit is sure to add some flavor to your fall dishes. Try adding them to a baked dish or top off a fall salad with fresh pear slices. Health benefits include:

  • Good source vitamin C for boosted immunity
  • Rich in folate
  • High in fiber and low in calories helping aid in weight loss

Try this healthy recipe: Fall Pear Sauce 

 

What are some of your favorite superfoods for the fall season?

Leave a Reply