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Seasonal Foods for Fall

It’s officially fall and the temperature is finally below 100 degrees. Along with the cooler weather, fall brings amazing produce choices. You’ll start noticing grocery stores with displays of various pumpkins near the front entrance and pumpkin pies in the bakery. We’ve listed notable fall fruits and vegetables that are packed with fiber and nutrients. You will want to be sure to enjoy all of these delicious foods this time of year.

  1. Apples – Sweet or tart, the choices are endless. Eat them raw or baked including the skin so the fiber benefit is included.
  2. Dates – A sweet fruit that works great braised in stews or chopped in desserts. Eat them for a great source of fiber and potassium with little to no fat.
  3. Grapefruit – This citrus fruit with a tart flavor combines well with mixed greens, shrimp or avocados. Enjoy the health benefit of lycopene, pectin and an abundance of vitamin C.
  4. Kiwi – Add kiwi for a tropical flavor to any dish. Health benefits include vitamin C, potassium and copper.
  5. Pears – Enjoy the grainy texture raw. Bake or poach pears to bring out their sweetness. Pears are a great source of vitamin C, copper and fiber.
  6. Tangerines – Try adding tangerines to a salad dressing with oil, vinegar and ginger. Beta carotene and vitamin C are an added benefit.
  7. Pomegranates – This slightly sour fruit is packed with vitamin C, folate and other antioxidants.
  8. Brussels Sprouts – Combine Brussels sprouts with a tangy sauce like balsamic vinegar for a great taste. The nutrient benefit includes vitamin K, folate and iron.
  9. Cauliflower – Try steamed, blended or pureed into a dish. Phytonutrients and vitamin C are plentiful.
  10. Butternut Squash – Add a little cinnamon and ginger for the best taste. Nutrient benefits include vitamin A and omega-3 fatty acids.
  11. Pumpkin – Ideal for pies, cakes and puddings. Rich in potassium, fiber and B-vitamins.
  12. Sweet Potatoes – Try roasting or boiling sweet potatoes. They’re a great source of vitamin A and iron.
  13. Turnips – Use fennel, bread crumbs or brown sugar to add flavor. Turnips are dense in vitamin C, K, A and folate.
  14. Parsnips – Use parsnips to flavor rice and potatoes. The nutrient benefit includes potassium and fiber.
  15. Rutabaga – Include rutabaga in a casserole or roast with ginger, honey or lemon. It’s a great source of vitamin C and fiber.

Eating healthy is about enjoying your favorites in moderation, not deprivation. There are so many important nutrients that are abundant in the fall fruits and vegetables. Many of them cause the bright colors you will find at the farmers market and grocery store. Heat up the kitchen as the temperatures are falling, and enjoy all the delicious dishes you look forward to this time of the year.

For more information about Cooper Clinic Nutrition Services, please visit our website or call 972.560.2655.

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