8 Fall Superfoods

Tuesday, November 13, 2012

We often hear about fruits and veggies during the summer months, and as much as I love plums and nectarines, I equally love all that fall has to offer. Here are 8 of my favorites fall nutritional superstars.

Winter Squash
From pumpkin to butternut, acorn and spaghetti squash, these fall veggies are loaded with the antioxidant beta-carotene, which has been shown to reduce heart disease and some types of cancer. Winter squash is also loaded with vitamin C, which can give your immune system a boost during cold and flu season.

Recipe: Ellie Krieger’s Curried Butternut Squash Soup

Chestnuts
Unlike other nuts, chestnuts are relatively low in calories and fat. A one ounce serving has 65 calories and 0.5 grams of fat. They’re also loaded with vitamin C, folate, calcium, iron and magnesium. Chop chestnuts into stuffing, soups, salads, or enjoy whole as an on-the-go snack.

Cranberries
High in fiber and vitamin C, cranberries also contain a wide array of phytonutrients that can help prevent and fight disease. Studies have shown that these red gems may help lower bad (LDL) cholesterol and help fight certain types of cancer like breast, lung, and colon.

Recipe: Meal Makeover Mom’s Cranberry Coleslaw

Pomegranate Seeds
These babies are high in antioxidants that can help reduce inflammation in the body, lowering risk of heart disease and cancer. They’re also high in vitamin C and vitamin K, which helps maintain strong, healthy bones. Sprinkle pomegranate seeds into your morning oatmeal or yogurt or add to salads for a healthy crunch.

Parsnips
This carrot look-a-like is a root veggie loaded with fiber—6.5 grams per cup! It also a good source of potassium, which helps regulate muscle and heart contractions.

Recipe: Mashed Potatoes with Parsnips and Apples

Kale
This dark leafy green is high in lutein, which helps with healthy hair, eyes, and skin. Kale is part of the cruciferous veggie (AKA cabbage) family, which has been shown to help prevent cancer. Sprinkle kale with olive oil and sea salt and place in the oven for about 5 minutes for a healthy “chip.”

Recipe: Kale Chips

Brussels Sprouts
Part of the cruciferous family, Brussels sprouts are an excellent source of vitamins A and K. They’re also high in calcium and magnesium, making them a bone-boosting veggie. Here is my favorite simple and delicious way to enjoy Brussels sprouts

Recipe: Roasted Brussels Sprouts

Leeks
This green veggie is part of the onion family. One cup contains 50% of your daily recommended dose of vitamin K. Leeks also contain the phytochemical allicin shown to have anti-bacterial properties. Sauté with fennel, chop into salads soups, omelets or frittatas, these will quickly become a kitchen staple.

TELL ME: Which of my top fall picks is your favorite?

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2 Comments on “8 Fall Superfoods



Tejal Says:

I just got hungry reading this post :)

My fav would have to be pomegranate. I love kale (it tastes just like broccoli, and I was the kid who actually liked it growing up), but I can’t imagine making it into a chip, even though it’s on practically every health blog. I keep meaning to try it, but it never lasts that long in the house. I’m not the only one who likes it.

I’ve yet to try brussels sprouts. I keep meaning to, but I keep hearing how people hate them. I think it’s because many people boil them (that ruins pretty much any veggie out there). I should add that to my grocery list. Thanks for the reminder to try it :-)



Food Pyramid Says:

My favorite would be chestnuts and cranberries. Odd combination, huh? :)




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