Fall produce is full of antioxidants and nutrient-rich foods that keep your body healthy and balanced during the cooler seasons. From root vegetables, fresh produce, and whole grains/seeds, there are a variety of benefits that come from introducing seasonal ingredients into your diet. It’s not too late for fall recopies and getting the most out of this season’s produce. Here are a few nutrient-dense fall foods that will reset your palate and give your body the nutrients it needs after the holidays. Here are a few of my fall favorites along with nutrient-dense recopies to try!
Apples: Apples are a great source of dietary fiber and blood sugar stabilizer. Apples have about 2.5 grams of fiber per apple and keep your energy sustained throughout the day. You can incorporate apples into almost anything but for a well-rounded side dish/ meal try out this autumn salad with apples, kale, roasted chickpeas, and a homemade dressing. This salad is filled with fiber, protein, healthy fats, and sustainable carbs.
Kale salad with apples
Overnight apple oats
Beets: Root vegetables such as beets are naturally occurring nitrates and support healthy blood pressure. Beets promote good gut bacteria and are a good source of fiber. Beets are also known to help dilate blood vessels and serve as a great recovery aid and anti-inflammatory for athletes. Roasted Beet Salad with Goat Cheese & Pistachios
Brussel Sprouts: Brussel sprouts are one of my favorite side dishes/ vegetables to have with any meal. Brussel sprouts are high in vitamins K, C, and B9 (folate).
Cabbages: Cabbages have high anti-inflammatory properties and antioxidants that help protect cell oxidation. Cabbage is great for healthy digestion and contributes to healthy blood pressure levels. Try this recipe for a great anti-inflammatory option:
Sautéed cabbage with cumin seeds and turmeric
Cranberries: Cranberries are packed with vitamins C, E, and K, all powerful antioxidants. Cranberries pair well with a variety of meats and poultry and are a flavorful addition to smoothies. Dried cranberries are delicious in grain and vegetable salads and make a healthy snack on the go. Try out this smoothie recipe or cranberry quinoa power bowl!
Cranberry quinoa salad
Squash: Squash is a great gluten-free grain alternative for pasta and is filled with various vitamins and minerals. This fall vegetable offers plenty of vitamin C, vitamin B6, niacin, potassium, fiber, manganese, and antioxidants such as lutein and zeaxanthin.
Roasted Squash with light seasoning (avocado oil, salt, pepper, and garlic powder)
Butternut squash soup
Sweet Potato: November is the perfect time to celebrate the season with root vegetables like sweet potatoes. This sweet potato gnocchi and sautéed mushroom recipe is the perfect comfort meal! All you need is sweet potatoes, seasoned mushrooms, and clean-based flour!
Sweet potato gnocchi
Pears: Pears are rich in important antioxidants, flavonoids, and dietary fiber and pack all of these nutrients.
Roasted Beets with Pears and Pistachios
Kale: Kale is a nutrient powerhouse loaded with vitamins A, C, and K as well as manganese.
There are plenty of delicious and nutritious fall produce options available for you to take advantage of! Variety is key for a well-rounded nutrient-rich diet, so try incorporating some fall produce into your meal planning this season. Comment your favorite recipe(s) below and be on the lookout for upcoming posts on in-season foods for the winter months!