Fall is in full swing, which means it’s time to enjoy some great seasonal foods! This time of year can be a difficult time to maintain healthy eating, with all the halloween candy and pumpkin spice lattés being thrown your way. But there is a variety of healthy and tasty fruits and vegetables that come into season in fall, and when foods are in season it’s a great time to stop by a local farmer’s market to pick them up.
We all know apples! While these are popular all year, they become extra special in autumn in the form of candied apples and apple pie. Apples contain antioxidants like phenols and flavanoids, and Fuji apples have been shown to contain the most. Plus they’re an excellent source of fiber.
Cauliflower is a cruciferous vegetable that comes into season beginning in October and through the winter months, and while it may look like broccoli it has its own unique flavor and texture. I should add that it’s also rich in vitamins, minerals, and a variety of antioxidants.
A persimmon looks a bit like a cute cross between a tomato and a pumpkin, and like tomatoes persimmons are actually considered berries. While not the most popular fruit out there, persimmons may actually contain more fiber, nutrients, and minerals than apples!
Pomegranates are enjoyed for their delicious juice (which contains antioxidants that seem to protect against cardiovascular disease in some studies), but it might be worth it to eat the seeds too, as they contain a nice 3.5 grams of fiber per half-cup serving.
Sweet potatoes are also high in beta carotenes, as you could probably tell by their orange color. But they are also rich in vitamin C and fiber. Here are a few great recipes you can throw some sweet potatoes into (like the curried sweet potatoes above!).
Pumpkins are a classic symbol of autumn, and a favorite around Halloween for carving some spooky masterpieces. Like other orange foods, pumpkins are rich in beta-carotene and the seeds are high in healthy omega-3 fatty acids. The flesh is usually enjoyed as pumpkin pie and the seeds roasted and seasoned, but here are ten other ways to enjoy pumpkin!
…And other squash!
That’s right, pumpkins are just one member of the huge plant family that includes summer and winter squash, and other members like butternut and acorn squash. Have you heard of spaghetti squash? It has a mild flavor and, when baked and pulled with a fork, make perfect “noodles” to serve with marinara sauce.