8 Fall SuperfoodsTuesday, 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.
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
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.
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
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.
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.
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
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
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?Filed under Food Facts, Recipes | Comments: more