Healthy and Fun Fall Eating
Ah, the flavors of fall! Harvest is a wonderful time of year for enjoying a cornucopia of delicious, fresh foods. Here are some ways to bring the best of the season to your table.
Fall Food that Pack a Nutritional Punch
Apples: With more than 100 varieties grown commercially in the US, you’re sure to find an apple to your liking. From the tartness of a Granny Smith to the sweet crunch of a Gala, apples are both tasty and nutritious.
With more than four grams of fiber and even some Vitamin C and calcium, an apple with the skin on makes a great snack. Nutrition Journal reports that apples are loaded with healthy phytochemicals and antioxidants, and that eating apples has been shown to reduce the risk of some cancers, cardiovascular disease, asthma, and diabetes. Stewed, baked, or made into applesauce, there are so many ways to enjoy these healthy and delicious fall fruits in all their varieties.
Cranberries: “A powerhouse of antioxidants” is how Dietician Candace O’Neill of the Cleveland Clinic describes cranberries. Vitamins C, E, and K, manganese, and fiber contribute to the nutritional punch of these little fruits, which can also help prevent urinary tract infections, reduce inflammation, and maintain digestive health.
Raw cranberries can be washed, chopped and used like dried cranberries: added to a salad or morning oatmeal or mixed with whole grains to make a salad.
Pears: These delicious fruits pack a real fiber punch with a medium pear providing about 5.5 grams of fiber as well as Vitamin C and potassium. According to an article in the journal Current Developments in Nutrition, eating pears and apples has been linked to a decreased risk of cardiovascular disease.
Pears can be stewed with wine or syrup, baked, or made into preserves.
Squash: “Winter” squashes—acorn, butternut, buttercup, and spaghetti squash among others—are actually harvested in the fall, making this time of year the perfect time to find them fresh at your local farmers’ market or grocery store. Loaded with beta-carotene (converted to Vitamin A by the body), these fall favorites are also rich in fiber, potassium, and magnesium.
Squash can be difficult to cut, so try microwaving a whole, washed squash for just a few minutes to soften it. Squash can be cut in half and roasted, cut into chunks and roasted, or the chunks can be boiled and mashed.
Spice It Up
Nothing captures the essence of fall like the spices we love to cook with at this time of year. Cinnamon, of course, can make oatmeal or applesauce taste like fall. But herbs and spices have nutritional benefits, too. According to the Cleveland Clinic, cinnamon, like other spices and some herbs, is an antioxidant. In fact, cinnamon is part of the Mediterranean Diet, known for being a heart-healthy way of eating. Cinnamon may also reduce blood sugar and cholesterol levels.
Cinnamon can be added to coffee, muffins and breads, baked or stewed fruits and vegetables, or even sprinkled over popcorn.
Clinical Dietician Emma Slattery of Johns Hopkins Medicine explains that ginger root is another fantastic fall dietary addition, as a tea, ground into power, or used fresh. Known for nausea relief and digestive help, ginger also contains anti- inflammatory compounds.
Easy Add-Ons
Fall fruits can be added to comfort-food favorites for a flavor and nutrition boost.
- Thinly sliced pears or apples can pep up a grilled cheese sandwich
- Shredded carrots can add nutrition and sweetness to fall soups
- Chutneys or “sweet salsas” made from seasonal fresh or dried fruits can be used instead of butter or added to hot cereals or mixed with whole grains to make a salad
