FIVE FABULOUS FALL FOODS — THE BEST OF THE BOUNTY

FIVE FABULOUS FALL FOODS — THE BEST OF THE BOUNTY

WELCOME BACK EVERYONE! Gosh, we haven’t had a What’s On the #MENU MONDAY since we finished our series on Organic Produce. So, it’s time to get back to all things food — and there’s no better time of year to do that than Autumn!

Yes, we are officially in The Season of Fall — replete with all its scenic beauty, sights and smells. The changing colors of the trees, the smell of burning leaves, the crispness in the air, the early twilights, the cool starry nights — and, of course, the food! The bounty of the autumn harvest!

So, today why don’t we talk a bit about that harvest and the health benefits we derive from eating FIVE OF THE BEST FOODS FALL HAS TO OFFER. And, here we go!

1) APPLES

Yes, of course, apples are going to be on our list. Indeed, many of the best apples are the fall varieties like Pink Lady, Swiss Gourmet, Honey Crisp and Granny Smith. Now these apples actually taste better as the weather grows colder — and they are crisper and juicier than summer apples. Traditionally, the fall apple harvest season begins in early September, however, when properly stored these apples will keep all winter long.

Now, not only are these apple varieties beautiful to look at, but they are loaded with disease-fighting antioxidants and fiber. Both can help protect us from colon cancer and fiber, in particular, is great for digestion and can help lower cholesterol. Apples also have a high concentration of pectin, which is a soluble fiber that also aids in digestion by absorbing excess water in our system. And, eating a ripe autumn apple stimulates the production of saliva, which keeps our teeth clean and healthy by flushing out bacteria. Finally, autumn apples also have strong anti-inflammatory and anti-allergenic properties that help fight the infections and allergies common in the fall season — and they help protect against dry skin.

So, enjoy this part of nature’s bounty in a variety of ways, including applesauce, apple pie, apple cider or au natural — right from the tree. And, remember, it’s always better to buy apples organic when possible. Check out your local grocery store and farmer’s market — each will have plenty to choose from!

2) CRANBERRIES

Autumn is definitely the time for cranberries! They are a juicy, delicious and completely healthy fruit that’s available all season long and well into the winter. From about mid-September to mid-November cranberries reach their peak color and flavor and are ready for harvesting.

Now, there are two ways to harvest cranberries. Cranberries grow in a “bog,” which is a marshy area typically near a wetland. When the bog is flooded with water, the cranberries pull away from the vine, float to the surface and are collected in a process known as wet harvesting. When the cranberries are combed from the vines with a mechanical picker the process is known as dry harvesting.

Either way, cranberries are packed with antioxidants that help prevent breast, colon and prostate cancer. They inhibit bacteria, which makes the fruit a wonderful ally in fighting urinary tract infections among women AND the quinic acid found in the berries is used as a natural treatment for kidney stones. Cranberries lower the level of bad cholesterol, which in turn helps protect against high blood pressure, blood clots and heart disease. And, they are loaded with phytonutrients, vitamins A and C, beta carotene and phosphorous.

Cranberries are low in calories, great for snacking and are delicious in their natural berry form, dried or as a juice. You can find them everywhere this time of year and you don’t need to buy them organic. So, enjoy!

3) PUMPKIN

Now, we’ve discussed pumpkins before. And, we are entering the time of year when pumpkins are plentiful and full of flavor and nutrients. In the autumn, pumpkins reach their mature color and the rind becomes hard enough to scratch with your fingernail. And when the curly tendrils on the vine turn brown and drop off, the pumpkin is completely ripe.

Pumpkins must be harvested before the first frost. And, when they are they become one of the healthiest foods we can eat. Pumpkins are an abundant source of antioxidants, which of course, help protect us from many diseases including cancer. They are packed with vitamin C, folate and beta carotene.  What’s more, pumpkin seeds are an excellent source of zinc and omega 3 fatty acids. Adding pumpkin to your diet also will help keep your skin supple, moisturized and free from infections.

So, be sure to take advantage of this nearly-perfect food this autumn. Enjoy it in a number of ways. Roast the seeds for healthy, easy snacking. Use it as a soup, side dish, soufflé or stew. And, of course, there’s that little thing known as pumpkin pie!  This wonderful fruit doesn’t have to be bought organic and it will be plentiful throughout the autumn and into the holiday season!

4) KALE

This well known veggie has been gaining a reputation for being one of the healthiest veggies around. We’ve certainly discussed it before — and autumn is the prime season for kale — and the perfect time for adding it to your favorite comfort foods.

No longer used to just make all the other veggies look good on the salad bar, kale has come into its own. In addition to vegetable protein, which can replace animal protein to a large extent, kale is rich in fiber and folate. It contains numerous minerals, including phosphorous, potassium, calcium and zinc. And, it is abundant in alpha-linolenic acid, omega 3 fatty acids and vitamins A, C and K. If we put all this together, we have a veggie whose anti-inflammatory qualities help prevent cancers of the colon, breast, prostate and bladder. Kale strengthens our bones, lowers our cholesterol, helps fight cardiovascular disease and boosts immunity.

Kale can be used in a variety of ways. It’s a great addition to any salad or vegetable dish. You can add it to soups and stews. And, you can bake it to make delicious and nutritious chips for snacking. Remember, because of kale’s leafy composition, it’s better to buy it organic. It’s easily found at your local grocery or farmer’s market. So, pick up a bunch or two today — and take advantage of all the health benefits this beautiful, green veggie has to offer!

5) SWEET POTATOES

Finally, among the many wonderful and hearty fall vegetables — we can’t forget sweet potatoes. After a long summer growing season, this is a veggie whose quality and flavor improves with colder weather. This veggie can be harvested as soon as the leaves turn yellow, but the longer a crop is left in the ground, the higher the yield and vitamin content will be.

And, the vitamin content is significant. This veggie is packed with essential vitamins such as vitamin B-1, B-5, B-6, A, C, K, niacin and riboflavin. Sweet potatoes also contain iron, calcium, magnesium, potassium, manganese, fiber and flavonoids. These powerful natural antioxidants improve our immune systems, help protect us from lung and oral cavity cancers, ward off colds and infections and promote a healthy digestive tract. While they are a high calorie starch food, they contain no saturated fats or cholesterol. And, because they are a low glycemic food, they are a great dietary choice for diabetics.

Moreover, the top greens of the sweet potato are even more nutritious than the tuber itself! They actually have more iron, vitamin C and K, folate and potassium — with less sodium! So, hang onto them and throw them into the same soup, stew or veggie side dish with the potato for an extra nutritious dish.  Sweet potatoes are another veggie that doesn’t have to be purchased organic — and they are plentiful in all parts of the country at this time of year.

So, there we have it. FIVE FABULOUS FALL FOODS that will keep you satisfied and healthy throughout the fall season and well into the winter ahead. Enjoy the beautiful weather, the anticipation of the upcoming holidays and the bounty of the season — all in Good Health!

Thanks for joining me everyone — and until next time,

TAKE THE COURSE AND TAKE CHARGE!

Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net