It’s fall, y’all! Football, pumpkins and cooler weather (hopefully soon) is upon us. As the season changes, so does the produce at the grocery store. As a dietitian, I look forward to fall food not just for taste but also for their health benefits. One thing all fall produce has in common is that they are rich in antioxidants. Antioxidants help protect our body’s cells from damage. They are also extremely helpful for boosting our immune system which we want and need this time of the year.
From cozy soups to hearty salads, fall produce makes healthy eating easy, delicious, and satisfying.
Here are the top fall fruits and vegetables to add to your list: why to add it and how to use it!
Pears: Did you know that 1 pear has a whopping 6 grams of fiber? That is almost 25% of our daily fiber needs. They are a low glycemic fruit meaning you can enjoy it without a large blood sugar spike. A personal favorite way to enjoy a pear is with my morning yogurt bowl. Add plain greek yogurt, sliced pear, chopped nuts, granola, and a little drizzle of honey!
Recipe: Pear Crisp
Pineapple: You may be surprised to see this tropical fruit on the list but it tends to be in season this time of the year! Another interesting fact is that it contains a special enzyme called bromelain that aids in digestion and may help fight inflammation.
Recipe: Hawaiian Chicken Tacos
Sweet potato: A classic fall favorite and full of beta-carotene, potassium and fiber! This can be an excellent weeknight side dish by simply chopping, seasoning with olive oil, salt, pepper, dried rosemary and roasting in the oven at 400ºF for about 25 minutes.
Recipe: Sweet Potato Peanut Soup
Kale: Kale may be the MVP of the fall. It is so extremely versatile. It is also a very durable green which makes it a great choice if you are packing your lunch daily. Add kale to your soups and stews for an extra punch of nutrition! The key to enjoying a raw kale salad is to massage the kale. Don’t knock it until you have tried it. See recipe below on how to massage your kale to perfection!
Recipe/how to massage kale
Eggplant: This beautiful dark purple vegetable is known for its high fiber and high antioxidant content. Eggplant is a great addition to make your fall meals even cozier.
Recipe: https://flavorfulife.com/eggplant-parmesan/
Grapes: These little cuties (both green and red) are a fall staple! Grapes are loaded with antioxidants, especially polyphenols, which have anti-inflammatory properties.
Grapes make an excellent snack option. Pair them with your favorite cheese for some extra protein and fat to keep you full for longer. Another way to use them is to chop them up and add to a fall salad for a juicy burst of flavor
Apples: You just can’t beat a crisp, juicy apple this time of the year! Apples are an excellent source of vitamin C which helps keep our immune systems nice and strong. My personal way to enjoy an apple is sliced and dipped into a natural peanut butter.
Recipe: Dinner Salad Harvhttps://www.lakeshorelady.com/sweetgreen-harvest-bowl-knockoff/est Bowl (includes kale too!)
Mushrooms: Now is their time to shine! Adding mushrooms to your diet can help with both gut health and immune support so, what are you waiting on? My personal favorite way to enjoy them is to serve stuffed mushrooms as an appetizer this time of the year.
Recipe: Classic Chicken Marsala
Bell Peppers – These colorful guys are loaded with vitamin C and vitamin A! I always keep bell peppers in my fridge so that I can dip them into hummus and guacamole, or throw them into a stir fry in a pinch.
Recipe: Easy Chicken Fajitas
I hope you are feeling all the “warm and cozies” and ready to add these foods to your plate! Remember: when we eat what is in season, we get more “bang for your buck” both nutritionally and financially 🙂
Head to your local Birmingham Piggly Wiggly for all the freshest fall produce! Make sure to check back soon to see what is coming for the winter months.