As the seasons change, so do our produce offerings.
Thebeta-carotenethat gives butternut squash that beautiful orange color is a powerful antioxidant.
It’s also an awesome source of fiber.
A one-cup serving of cooked butternut squash cubes provides about six grams about 20 percent of your daily needs.
you could enjoy butternut squash pureed, steamed, and roasted.
Spiralized butternut squash is a fall-friendly twist on zoodles when those out-of season zucchini in the supermarket get sad.
Pumpkin
Shocker, I know.
Basic, perhaps, but pumpkin earns its place on the fall superfood lineup for good reasons.
It’s packed with potassium, antioxidants vitamins A and C, and betacarotene.
It’s also a great way to add a creamy texture and filling fiber for minimal calories.
A half-cup serving provides about three grams of fiber for only 40 calories.
Use pumpkin in sweet and savory dishes.
I’ve even added it to mac and cheese.
Enjoy sweet potatoes baked, steamed, or mashed.
Roasted sweet potatoes also pair deliciously with eggs.
If you’re feeling adventurous, try sweet potato nachos.
Simply slice your potato into thin rounds and toss with oil and spices.
While some is great, keep in mind that too much of a good thing is also possible.
To avoid overthinking grams and ounces, aim for about one serving per day from this vegetable family.
Cauliflower comes in a rainbow of colors, so have fun trying them all.
Enjoy raw, steamed, or roasted.
While you could stick to olive oil and sea salt, try mixing up the spices and seasonings.
Cauliflower rice is another great way to incorporate this superfood into your diet.
Enjoy it as a sub for rice or toss is into salads, soups, and chilis.
Frozen cauliflower is also delicious in smoothies.
Sounds weird, but it actually lends a creamy, satisfying texture without that funky cauliflower taste.
Turns out there’sactually some scienceto back this up.
Cranberries, which are packed with powerful antioxidants, are also a great source of vitamin C and fiber.
Cranberries are delicious cooked into oatmeal or baked into fall treats like breads and even cookies.
Cover cranberries in a saucepan with water and bring them to a boil.
Then lower the heat and simmer on low until they’ve cooked down and sweeten with honey to taste.
Just keep it real with dried cranberries use them as a garnish.
Steaming broccoli is really easy, but you could also saute or stir-fry it with other veggies.
Another delicious way to enjoy broccoli is roasting it until it’s crispy, which makes it a treat.
Brussels sprouts
This fall food cliche is anything but basic.
as well as vitamins A, C, and Kand key mineralslike potassium.
I love to serve them this way with poached eggs and roasted sweet potato or squash.
Another delicious way to enjoy brussels sprouts is shredded and sauteed with shallots.
Apples
This classic fall fruit does your body lots of favors.
Apples are a fantastic source of fiber and can help you stay full for longer.
That crisp texture and refreshing flavor are perfect for snacks or for adding a satisfying crunch to salads.
One medium apple contains about 95 calories, but boasts over four grams of fiber.
Leave the skins on that’s where lots of the good stuff is.
Enjoy apple slices with cheese or nut butter as a filling snack or mini meal.
On the other hand, one apple favorite to go slow with is cider.
Stick to four ounces.
Arugula
Arugula is one of my favorite leafy greens.
This one also happens to be a member of the Brassica family.
It’s also packed with key nutrients like vitamins A and K, as well as folate.
I’ll admit, it looks pretty gnarly, but it’s actually quite versatile and packed with nutrients.
Also a member of the Brassica family, it’s a nutrition powerhouse to put on your must-try list.
Think of it as a hardier version of cabbage, but with a mild taste.
It contains those powerful carotenes too, which have been noted for their antioxidant effect.
Try trimming and chopping your kohlrabi and then roasting it with some olive oil and sea salt.
It’s also great shredded and added to a salad with shredded kale and beets.
you might eat the leaves too, same as you would kale or spinach.
The nitrates in beets have also been touted for their anti-inflammatory effect.
Raw beets may not be the most palatable thing, so try them steamed or roasted.
If you really want to go for the raw stuff, try them spiralized or shredded.
Beets also add an earthy note to juices.
I especially love cooked beets tossed into an arugula or kale salad with avocado or goat cheese.
They’re also super-nutritious.
A sprinkle of pomegranate seeds also makes your avocado toast look great in photos, just saying.
As far as pom juice goes, though, stick to a half-cup serving to avoid going overboard.
It’s the perfect cocktail for Friendsgiving or a holiday gathering.
