fall foods squash

9 Fall Foods to Fall For

It’s fall and you know what that means – pumpkin everything! But fall means so much more than pumpkin-flavored lattes, cookies or waffles. Check out some of our favorite, healthy, fall-themed foods that will keep you lean and energized during this beautiful, busy season. Starting with, of course…

fall foods pumpkin

Pumpkins

Why they’re good for you:

Great source of fiber

Extremely low calorie vegetable (50 calories, boiled, one cup)

Contains many anti-oxidants such as Vitamin A, C and E.

Tip: Most recipes call to discard the pumpkin’s seeds. Instead, keep them and toast them in the oven, then salt lightly. Try something new: Pumpkin Cookies with Chocolate

Fall Foods Squash

Butternut Squash

Why it’s good for you:

Low in saturated fat, sodium and cholesterol

Low calories (82 calories per cooked cup)

Good source of Vitamin A, potassium and fiber

Tip: Because of their thick skin, butternut squash can be stored for long periods and do not need refrigeration.  Try something new: Butternut Squash and Carrot Soup

Fall Foods Pears

Pears

Why they’re good for you:

High in dietary fiber

Great source of natural sugars

Low in calories (102 calories per fruit)

Tip: Don’t throw an underripe pear in the fridge. It will delay ripening. But an overripe pear is great for smoothies and soups! Try something new: Arugula and Pear Salad

Fall Foods Sweet Potatoes

Sweet Potatoes

Why they’re good for you:

Fat free

High in vitamin A, B5 and B6

Low in sodium

One of those “good” carbs

Tip: Depending on where you live, you might see orange, white, yellow, brown or purple sweet potatoes. Use the different colors to make your dish more festive! Try something new: Garlicky Sweet Potato Fries

Fall Foods Brussel Sprouts

Brussels sprouts

Why they’re good for you:

Packed with Vitamin C (124% of daily value in 1 cup)

Low in fat

Lowers cholesterol

Tip: Have fun with these veggies: Eat them raw – yes – roast, bake, sauté and throw them in salad. Try something new: Spicy Roasted Brussels Sprouts

 

Fall Foods Apples

Apples

Why they’re good for you:

High in fiber and Vitamin C

Low calorie, contains no fat or cholesterol

Good source of antioxidants

Tip: Keep apples away from potatoes as they release a gas as they age which causes apples to spoil. Try something new: Apple Cider Sangria

Fall Foods Pomegranates

Pomegranates

Why they’re good for you:

High-fiber seeds aid weight loss

Excellent source of antioxidants

High in Vitamin C

Tip: First, learn how to remove the seeds to really enjoy the fruit. Try something new: Roasted Vegetables with Pomegranate Vinaigrette

Fall Foods Cauliflower

Cauliflower

Why it’s good for you

Boasts cancer-fighting compounds

Good source of choline, which promotes brain health

Packed with vitamin K, fiber, protein and potassium

Tip: Check a farmer’s market for green, purple and white-colored cauliflower. Always make sure the color is uniform. Try something new: Cauliflower Rice

Fall Foods Kiwi

Kiwi

Why it’s good for you:

High in vitamin C

Antioxidant-rich because of polyphenols, and vitamins E and C

Helps keep your heart and skin healthy

Tip: They only keep for a few days at room temperature, so eat them fast or store them in the fridge. Try something new: Cucumber-Kiwi Salsa