Healthy Fall Foods To Take Advantage Of
The first fall food that comes to mind is probably pumpkins. Pumpkins are versatile and have become an autumn staple in both culinary dishes and in home decor, but there are many other vegetables and fruits that are harvested and ready to eat as the weather gets cooler. Don't forget your seasonal seafood either.
The following foods are some of the healthiest options this season:
Sweet Potatoes
There are many root vegetables that are harvested in the fall, and the most healthy of them all are sweet potatoes. They are fat- and sodium-free and full of vitamin A, fiber and micronutrients. They are actually very distantly related to potatoes and are instead in the nightshade family, but they can be prepared in essentially all the same ways as familiar Idaho or Russet potatoes.
Parsnips
Parsnips are another fall root vegetable, and they are related to carrots. Parsnips are full of fiber as well as antioxidants. When cooked, they have a sweeter taste than carrots, and they can be cooked in the same ways as well as eaten raw. They are great for making very rich soups.
Pears
If you are looking for an even sweeter fall food, then consider a pear. Pears can be snacked on raw or cooked, made into jellies and jams or dried. They are a healthier treat for someone with a sweet tooth, and they are also high in fiber, potassium and vitamin C. In addition, they are used to make pear cider, which is often associated with fall.
Pomegranates
Pomegranates are colorful, festive and full of antioxidants. Some people consider them a hassle because after opening they are full of inedible white pulp. The edible part is actually the seeds and the membrane surrounding them. Depending on the variety of pomegranate they can have a sweet or a more tart flavor. Pomegranate can be eaten raw, juiced to drink or for smoothies, or made into soups. Pomegranate vinaigrette dressing is a healthy and tasty way to top a salad.
Brussels Sprouts
As a superfood, Brussels sprouts are particularly healthy. They have very high protein for a vegetable as well as vitamin K, C and B, calcium, potassium and iron. They are related to cabbage and can be boiled, fried, steamed, grilled or roasted. Boiling takes a toll on their antioxidant content though, so you may want to consider one of the other preparation methods.
Turnip Greens
If you are in the market for fall leafy greens, then the tops of turnips should be high on your list. The turnip leaves that grow above ground are sometimes overlooked on turnip plants. Turnip roots are tasty and nutritious in their own right, but the greens are absolutely loaded with vitamins and minerals. Their distinct bitter taste is attributed to their high calcium content. Steamed turnip greens are one of the best ways to maximize their flavor without sacrificing nutritional content.
Squash
The squash family includes the adored fall pumpkins, but pumpkins have many nutritious and delicious relatives too. Cold-weather squash, sometimes called winter squash, are slightly different from their warm-weather cousins, which can be eaten raw. Cold-weather squash have distinct, thick skin and must be cooked. Along with pumpkins, try butternut, acorn or buttercup squash. Bake, roast, boil, simmer, steam or sauté and serve as a main dish or as a side. Pumpkins are, of course, used to make pumpkin pies, and you can also roast the seeds for a snack.
Trout
Braised, roasted, broiled, baked, steamed or grilled trout makes an excellent fall dish. Trout is more readily available and is a very economical seafood choice during cooler months. Trout is one of the healthiest fish you can eat, but is often overlooked when presented with other fish like salmon. Choose farmed rainbow trout over wild lake trout for a heart-healthy meal. Just like salmon, it has plenty of omega-3 fats and protein.
Dr Donna Sergi, Brooklyn Chiropractor
Nutrition Response Testing Practitioner
http://www.healthieruny.com
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