Fall Produce Spotlight: Health Benefits & Ways to Enjoy
Along with the cooler weather and colorful leaves that come with the start of fall, this change of seasons also marks an end to summer produce favorites, such as peaches and tomatoes. Luckily, there are plenty of delicious and nutritious fruits and vegetables in season now. Read on to learn about the health benefits and some creative ways to prepare and enjoy the fresh flavors of fall - plus 4 simple , seasonal recipes!
Seasonal Vegetables:
· Butternut Squash: Just one of several squash varieties in season in the fall, butternut squash is high in nutrients that support heart health, such as fiber, potassium, and magnesium as well as immune-supporting vitamins A and C. With a mild flavor, it can be prepared and used in a variety of way. Try cutting the squash flesh into cubes, drizzling with olive oil, and roasting in the oven. From there, you can enjoy as is, or mash like potatoes. You can also blend butternut squash to make a tasty, nutritious pasta sauce or soup base.
· Sweet potatoes: Higher in vitamins A and C than their white counterparts, sweet potatoes are an excellent source of runner friendly complex carbohydrates to fuel long runs and endurance sports. Like other orange vegetables, sweet potatoes are rich in beta-carotene, an antioxidant that promotes healthy vision and supports immunity, among other benefits. Enjoy them baked whole, mashed, or sliced into wedges to make sweet potato fries (see recipe below!)
· Pumpkin: The benefits and uses of pumpkin go far beyond their best-known role as jack-o-lanterns at Halloween. Pumpkin flesh is high in beta-carotene, as well as vitamin C, potassium and dietary fiber, while the seeds provide key minerals such as zinc, copper, iron and manganese. Try toasting the seeds with a little olive oil and salt for a savory snack, or toss them into a homemade trail mix or onto a salad. Blend the pumpkin flesh to make a base for hearty soups and stews. Give your favorite baked good recipe a nutrient boost by adding pureed or canned pumpkin into muffins, pancakes and even brownies.
· Swiss Chard: A dark leafy green with colorful stems, Swiss chard is rich in magnesium, an important runner friendly mineral for bone and heart health, as well as antioxidant vitamins A and C. Delicious sautéed with olive oil and garlic, it can also be blended into smoothies instead of the more common spinach or kale. Try adding it to soups and stews, layering it in lasagnas, tossing it into omelets and quiches, or steaming the stalks and eating them like asparagus.
· Brussels Sprouts: While they may get a bad rep, these cruciferous vegetables can be quite tasty when prepared well, plus are full of nutrients, such as fiber, vitamin C and folate. One of the simplest and most delicious ways to enjoy Brussels sprouts is to cut them into halves, toss in olive oil and roast in the oven until they are brown and crispy (see recipe below). You can also steam them, boil them, add them to stir-fries, or try them shaved in a cold salad.
Seasonal Fruit
· Pears: High in fiber and vitamin C, many varieties of pears are in season in the fall, including Asian, Anjou and Bartlett. Unlike more delicate summer favorites, this hardy fruit has a long shelf life, and can be stored for 1 week at room temp or up to 3 months in the fridge. Pears are delicious paired with cheese or nut butter for a balanced snack, chopped into salads, baked into desserts, or just enjoyed raw.
· Apples: An apple a day may indeed help keep the doctor away! High in fiber, apples also contain a phytochemical called quercetin, which has been linked to a range of potential health benefits, including reducing inflammation. Stored at room temp or in the fridge, apples can last for weeks after purchase and travel well, making them a convenient and portable on-the-go snack. Pair apple slices with your favorite nut butter or cheese to satisfy hunger between meals; chop and add to oatmeal or salad; or enjoy baked with cinnamon, oats, and honey for a healthy dessert (see apple crisp recipe below.)
· Pomegranates: These gems take a bit of work to extract, but it’s worth it! Pomegranate seeds (known as arils) are nutrition powerhouses, packed with immune supporting vitamin C, bone building vitamin K, heart healthy potassium, plus folate and dietary fiber, which offer a range of health benefits. They are also a rich source of flavonoids, which help protect your memory and lower risk of diseases such as cancer. For less mess, try cutting the fruit in quarters and placing it in a large bowl of water to remove the seeds. Juicy and crunchy at the same time, pomegranate seeds are a delicious addition to Greek yogurt or as salad topping. (See below for recipe.)
· Cranberries: A good source of vitamin C and fiber, cranberries are available dried all year long, but can be found, and enjoyed, fresh in the fall. Make your own cranberry sauce and pair with roasted turkey for a Thanksgiving inspired sandwich. Add fresh cranberries to your favorite muffin recipe, or combine with baked apples or pears for a seasonal dessert. A balance of sweet and tart, both fresh and dried cranberries are very versatile - great for making your own trail mix, adding to salads, or tossing into grain bowls along with bulgur or quinoa for a pop of flavor and color.
Seasonal Recipes for Fall
Oven-Roasted Brussels Sprouts
The easiest and arguably one of the most delicious ways to prepare and enjoy seasonal vegetables is simply to roast them. Try this basic recipe with Brussels sprouts or your favorite fall veggie.
Ingredients:
· Brussels sprouts, 1 pound, trimmed and sliced in halves
· Olive oil, 1-2 Tbsp.
Salt and pepper, to taste
· Optional toppings: balsamic glaze, dried cranberries, chopped pecans, parmesan cheese
Directions:
· Pre-heat oven to 400° F
· Rinse and pat dry Brussels sprout heads. Trim ends and chop into halves.
· Toss in olive oil and spread on rimmed sheet pat
· Sprinkle with salt and pepper
· Roast sprouts until they turn golden brown and crispy (about 25-30 minutes), tossing half-way through.
· Remove from heat and top with additional toppings, if desired
Sweet Potato “Fries”
Satisfy your French fry cravings with a tasty take on this runner-friendly, potassium-rich fall favorite. The recipe calls for a regular oven, but you can also try these in the air fryer.
Ingredients:
· Sweet potatoes, 1 lb
· Olive oil, 1-2 Tbsp.
· Salt and pepper to taste
· Optional herbs/spices: cinnamon, nutmeg (for sweet), paprika or chili power (for spicy), garlic and onion powder (for savory)
Directions:
· Pre-heat oven to 450° F
· Wash potatoes and slice into wedges or strips.
· Coat with olive oil and spread on sheet pan.
· Sprinkle with salt, pepper and optional herbs or spices.
· Roast until potatoes start to brown and are slightly crispy, about 20-30 minutes, turning half-way through.
· Remove from heat and enjoy!
Pomegranate Protein Parfait
Incorporate this seasonal, colorful fruit into a satisfying, high-protein breakfast or snack by pairing with Greek yogurt!
Ingredients:
· ½ cup Pomegranate seeds (arils)
· 1 cup Greek yogurt, plain or vanilla
· 2 Tbsp. dark chocolate chips
· 2 Tbsp. almonds, slivered or chopped
Directions:
· Extract seeds from pomegranate (slice fruit in half, submerge in bowl of water)
· Layer half of the yogurt, pomegranate seeds, chocolate chips and nuts in a tall clear glass or bowl.
· Repeat layers. Enjoy!
Apple Crisp
A healthier but still delicious spin on traditional apple pie, this simple recipe pairs seasonal fruit with heart-healthy oats and iron-rich raisins. It just may become your family’s new holiday favorite.
Ingredients:
• 4 medium apples, sliced or chopped
• 2 Tbsp. brown sugar
• 1 cup old fashioned oats
• 2 Tbsp. maple syrup
• 1 Tbsp. coconut oil, melted
• ¼ cup chopped walnuts and/or pecans
• ¼ cup raisins (or dried cranberries)
• 1 Tbsp. cinnamon
Directions:
• Pre-heat oven to 350 degrees
• Prepare apples and coat with brown sugar, place in greased baking dish
• Combine rest of ingredients in separate bowl, then pour over apples
• Bake in oven about 30 minutes, or until crispy
• Serve with vanilla ice cream (optional)
