The upcoming fall festivals not only provide festive fun but also offer healthy and delicious dishes for everyone. Autumn is the perfect time to take advantage of fresh produce that can provide essential vitamins and health benefits, according to medical experts. Stephanie Di Figlia-Peck, the lead registered dietician at Northwell Health Cohen Children’s Medical Center, suggests roasting and baking fall fruits and vegetables to enhance their natural sweetness and make them more appetizing. Dried fruits can also be used in baked dishes, casseroles, and salads to add concentrated flavor.
Some popular and healthy fall fruits and vegetables include cranberries, apples, pumpkins, sweet potatoes, and beets. Cranberries are a high-antioxidant treat that can reduce the frequency of urinary tract infections. They are versatile and can be used as a side dish for Thanksgiving dinner or added to Greek yogurt for a dessert. Cranberries contain compounds that have potential cancer prevention impacts and may improve heart health and cholesterol.
Apples, known for their versatility, can help protect against cardiovascular disease when consumed daily. They are low glycemic fruits with various beneficial compounds that stabilize mast cells, reduce allergies, and provide antioxidant benefits. Apples can be used as snacks, baked along with meats, or incorporated into healthy desserts.
Pumpkins, often associated with pumpkin spice lattes and pumpkin pie, can actually be healthy when roasted or used to make soups. They are rich in beta-carotene, high in fiber, low in calories, and can be a cozy comfort food during the fall season. Pumpkin seeds make a nutritious snack that is high in nutrients, including zinc.
Sweet potatoes are another fall favorite that brings color and nutrition to meals. They have a lower glycemic index compared to white potatoes and are rich in antioxidant flavonoids. However, they can be high in calories, so they should not be relied upon for weight loss. Beets, in season during late summer through late fall, have been shown to lower blood pressure due to their nitric acid content. A diet rich in nitrates, found in beets, may also improve cognitive brain function.
Incorporating these fall fruits and vegetables into delicious dishes not only provides tasty meals but also ensures that you reap the health benefits they offer. So, make the most of the fall season and enjoy the flavors and nutrients that nature has to offer.
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