With the change of season comes the opportunity to freshen up your basic food list. This fall, enjoy the taste of the season with a few new nutrient-rich foods to balance out your food list.
Apples. It was only a few years ago that I realized apple orchards and cider mills aren’t common place in all states like they are Michigan. Every fall, my family goes to a cider mill and its become a quintessential mark of fall.
Best Ways to Prepare: Wash, slice and eat. Pair with your favorite nut butter or dip in yogurt.
Benefits: Apples up fiber and vitamin C in each crunchy bite. Plus, if you are a grown up, you only need to eat one medium sized apple to get half your days worth of fruit!
Pumpkin. Have you joined in on the pumpkin craze yet? Although a pumpkin spice latte from your favorite coffee store may not be exactly what I’m talking about here, but pumpkins can be a great addition to your meal plan.
Best Ways to Prepare: 2 Methods for Cooking Pumpkins
Benefits: Pumpkins aren’t just for decoration. Providing healthy doses of nutrients like vitamin A, fiber and folate, it’s a great addition to a variety of dishes. Even desserts can benefit from pumpkin! Consider using pumpkin puree to replace or offset fats often you may more regularly use in baking.
Cauliflower. My favorite way to enjoy cauliflower? Roasting it of course!
Best Way to Prepare: 10 Healthy Ways to Cook Cauliflower
Benefits: Not only does roasting your cauliflower maximize flavor, but also preserves its texture. Waterlogged cauliflower? No thank you. And despite its color, cauliflower just happens to be one of the best sources of vitamin C. Antioxidants like vitamin C are particularly important this time of year when cold and flu peak.
Sweet potatoes. These babies are on my list all year long, but if you don’t regularly include them, now is the time.
Best Way to Prepare: How to Cook Sweet Potatoes
Benefits: Sweet potatoes are low in calorie, rich in antioxidants and considered a complex carbohydrate. You’ll also find vitamin A, manganese, fiber and vitamin C in each sweet and savory bite.
Recipe: Roasted Veggie Quinoa Bowls
Mushrooms. Mushrooms are another great add on to your fall menu. Mushrooms can be sauted and added to a variety of dishes. Get creative and enjoy the benefits they provide.
Best Way to Prepare: How to Cook Mushrooms on the Stovetop
Benefits: Mushrooms are one of the few foods available that naturally contain vitamin D. Like us, mushrooms produce their own vitamin D when exposed to sunlight. During the winter months, it can be difficult for people to get enough sun to make sufficient amounts of vitamin D. Incorporating mushrooms into your meal plan is just one way to help boost levels. Mushrooms also contain other important nutrients like selenium, potassium, riboflavin and niacin.