Enjoy these 5 healthy fall favorites

Hello,

Fall is officially here. I will admit that I prefer the summer season and find transitioning to fall a bit difficult as the days get shorter and the weather gets cooler.  However, one reason I love fall is for its healthy and versatile produce available. Here are some of my favorite picks.

Apples

I love eating apples especially in the fall season in New York. Apples are high in fiber, antioxidants, low in calories. I enjoy an apple (Fuji and honey crisp are my favorite) as a snack most days and also love making baked apples to enjoy for dessert. I try buying organic apples when possible and eating the entire apple along with the skin. Sliced apples also taste great when added to oatmeal before cooking.

Butternut squash

I am a huge fan of winter squash, including butternut and acorn squash. Not only are these winter squashes nutritious, they are also versatile and, best of all, filling. One cup cooked butternut squash contains only 80 calories, over 6 grams of fiber, and is also rich in beta carotene, vitamin C, and potassium. It tastes great roasted, lightly sautéed in olive oil, or pureed into a soup. I enjoy it as a filling side dish and I save the left overs for a filling and nutritious afternoon snack.

Beets

Beets are a nutrition powerhouse rich in folate, iron, and fiber. Red beets contain betalains, a powerful antioxidant which gives this veggie its deep red color. Beets offer up health benefits–helping to fight cancer, heart disease, and high blood pressure. Roasted beets make a great addition to a salad and can also be thrown into your favorite green smoothie for an added zest of nutrients and color.

Sweet potatoes

Sweet potatoes are chock full of beta carotene and a good source of fiber, vitamin C, and potassium, a true nutrition powerhouse. I love making roasted sweet potato wedges tossed with a drizzle of olive oil, cinnamon, and nutmeg.

Pomegranates

I love pomegranate fruit and enjoy adding the seeds (also called arils) to yogurt, salad greens, fruit salads, and even cooked veggies. This healthy fruit is rich in polyphenols (an antioxidant that protect the body from free radicals), a good source fiber, and rich in vitamins and minerals including potassium and folate. The one challenge with pomegranate: getting the seeds out without making a mess! But it’s worth the challenge.

Happy fall.

Have a healthy week!

Warmly,

 Looking to get a nutrition tune-up this fall?  If you feel you need additional help with meal planning, food shopping tips, mindless eating, or creating healthy habits, I’m happy to help. I am offering VIRTUAL NUTRITION COUNSELING SESSIONS and can be reached HERE to discuss your unique needs.

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