Autumn is here! The weather is getting cooler, the leaves will be changing, and comfort foods are a staple this time of year. Incorporate fresh autumn produce into your favorite dishes or try new recipes to add some seasonal flavors. When you think of fall flavors – most people think of apples or pumpkins, but there are many other delicious fall produce that not only tastes good but are nutritious!
Sweet Potato
Sweet potatoes are packed with fiber and vitamin A, which is important for eye health. They also are an excellent source of potassium and vitamin C. Use them as a side dish baked, mashed, sauteed, roasted, or grilled. Puree it and use it as part of a sauce over noodles. Or include them in your main dish to mix things up. This Sweet Potato Casserole by The Real Food RDs looks amazing.
Kale
Kale is a mean, green, nutrient powerhouse. This leafy green is loaded with vitamins A, C, and K, which is important for blood clotting and bone health, as well as manganese. It is very versatile and can be eaten raw or sauteed. Kale becomes more tender, not wilted when you add dressing or sautee, which makes it better to eat. Use it as the base of a salad, add it to soups or casseroles, blend it into smoothies, or chop it up and mix it with other sauteed veggies. Try out this Sweet Kale Breakfast Hash by The Sassy Dietitian, to add more veggies to your breakfast.
Pears
Although you can get pears year-round, they are the most delicious in the fall when they’re at their peak. Pears are packed with filling-fiber. Similar to apples, pears have a variety of flavors and textures, but are delicious raw, grilled, or baked. They add sweetness to soups or sauces and can make a sandwich have a more interesting flavor and crunch. Pair them with nuts or cheese for a tasty and filling snack. A fun fact about pears is that they do not ripen on the tree. They actually ripen at room temperature after they’re picked. Spice up your dessert with these Honey Walnut Roasted Pears by Registered Dietitian, Marisa Moore.
Carrots
Carrots are packed with vitamin A, which is good for eye health. Eaten raw or cooked, they are a delicious addition to your meal. They are typically used as a side dish but can be good when added to soups or pureed into sauces. Mix up how you prepare carrots with this Rosemary Roasted Carrots recipe by Dietitian Debbie Dishes.
Parsnips
Parsnips are packed with fiber and are an excellent source of vitamin C and folate. Parsnips are cousins to carrots but have a white flesh instead of orange. They taste better cooked but can be consumed raw. Add roasted parsnips as a side to your meal, or puree them into soup or sauce. Not sure how to prepare parsnips? Try out this Parmesan Truffle Parsnip Fries recipe by Kara Lydon Nutrition.
Beets
Beets are rich in natural nitrates, which can help support healthy blood pressure. They are also a good source of folate, potassium, and manganese. Beets are good roasted or steamed as a side dish. You can also shred beets to top salads or other dishes. The deep red color from beets can be used as a natural food coloring. Did you know that you can also eat the leaves of beets? They are similar to spinach leaves. This Beet Hummus recipe from the Academy of Nutrition and Dietetics will change your mind about beets.
Figs
These little fruits are full of fiber and potassium, which are both good for heart health. Eat them raw with some nuts for a balanced snack, or get creative and use them in your main dishes after baking or grilling them. Give figs a try in this Fig and Prosciutto Salad recipe by Registered Dietitian, Rachel Hartely.
Pomegranate
Pomegranates are packed with antioxidants, fiber, and potassium to help maintain a healthy immune system and heart. These juicy, tangy fruits are tasty on their own, but really add delicious flavor to many dishes – on salad, on top of yogurt or cereal, with meat, in stuffing, or in drinks. This Pomegranate Chia Seed Yogurt Parfait by Bon Appetit looks like a great way to incorporate pomegranates.
Butternut Squash
Rich in beta-carotene, which is good for eye health, and vitamin C to keep your immune system healthy, butternut squash is a nutrient-packed fall vegetable. It is the best roasted or baked because it gives it a caramelized flavor. Try this Cinnamon Roasted Butternut Squash recipe by WellPlated.
Grapes
Grapes are packed with polyphenols and vitamin K, which helps keep bones strong. These are best eaten raw but can are so good when boiled down and used as a glaze. See how grapes add flavor to this Roasted Chicken Grapes & Rosemary recipe by Reluctant Entertainer.
