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Six Healthy Fall Foods

Fall is here and with it comes thoughts of seasonal foods we enjoy most. While some of our fall favorites may not be the healthiest choices, here is a list of six fall foods that will support our wellness while we enjoy the flavors of the season.

Sweet Potatoes

Sweet potatoes are a popular fall food due to their seasonal color and health benefits including the fact that they are a great source of vitamin A, vitamin B6, iron and vitamin D. They also contain more fiber than their potato counterparts. Sweet potatoes can be roasted and added to salads or rice dishes to add color and additional flavor. They are also a great addition to pureed into soups and stews.   


What is a parsnip?  It looks similar to a carrot, however it is white in color. A Parsnip is considered a root vegetable. They taste similar to carrots and add flavor, fiber and Tasting similar carrots, they add fiber,vitamin C and folate to any dish. Parsnips can be substituted for carrots in traditional dishes such as stews and roasts. They can also be combined with chestnuts in a salad to add rustic flavor to your dish. 


Considered a low-calorie food and packed with nutrients, pumpkin is technically a winter squash. It is high in fiber vitamin A. Pumpkin provides over 100 percent of our daily recommended intake of vitamin A with just one serving. Vitamin A improves immunity and is important for vision.  Pumpkin also contains thiamine, copper, folate, niacin, phosphorus, potassium, calcium, and B vitamins. Pumpkin is not only for dessert it can be added to  every day meals including soups, oatmeal or frittatas. 


Apples are one of the most loved fruits on the market. The color and variety are as appealing as the health benefits they contain. Apples have an abundance of vitamin C, are rich in fiber both soluble and insoluble, plus they contain antioxidants. Apples are versatile as they can be consumed raw or cooked.  Try utilizing apples in healthier dishes to add some natural sweetness such as in a salad or in a sandwich.     


Considered a berry, pomegranates are known for their high antioxidant properties, similar to that of other berries.  They are low in calories and perfectly sweet. Typically pomegranates are consumed raw.  The most difficult part of eating a pomegranate is getting the seeds out of the white pulp without making a mess. For less mess and easier removal of the seeds, first roll the pomegranate over hard surface to loosen the seeds from the membrane.  Then cut in half and put half the pomegranate in a bowl with water and remove the seeds from the pulp within the water.  Pomegranates are a great topping for salads as well.

Brussel Sprouts

Brussel sprouts are packed with protein, containing roughly four grams of protein per one cup serving. Brussel sprouts have an abundance of vitamin K, which is good for bone health, and vitamin C which helps boost the immune system.  Other vitamins brussel sprouts contain include calcium, potassium, iron, B vitamins and manganese. Try roasting Brussel sprouts with a bit of salt and butter or add a sweet and healthy spin by adding roasted grapes The best tip for brussel sprouts is to not over-cook them to mush!

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