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Gone are the warm, muggy days of summer and most of the sweet, juicy produce of its season. Thankfully, the cool days of fall offer their own bounty of fruits and vegetables, equally as nutritious and utterly delicious. So enjoy the last of the tomatoes, cucumbers, peaches, and corn that may still be lingering at your farmer's market, while loading up your grocery bags with autumn flavors.
Eating seasonally ensures you're consuming the most nutrient dense produce available. Minerals and especially vitamins are very susceptible to light and temperature. Once harvested, if not frozen immediately, they start to lose their taste and nutritional value quickly. This time of year, some of our staples come from thousands of miles away - asparagus from Peru, blueberries from Argentina and organic red peppers from Holland to name a few. These foods are still wonderful for us and should continue to make their way onto your plates but to guarantee the best tasting, freshest and most nutrient dense produce available, while saving a pretty penny, start to focus on what's being harvested now. For me, paying $5.99 for a container of organic strawberries is hard to swallow. Instead, I've started topping my morning steel-cut oats with locally grown apples or sugar sweet pears, toasted walnuts, flaxseed and yes, sweet potatoes - a seasonal, inexpensive, energizing and perfectly decadent breakfast that is loaded with nutrients and fiber. Below is my list of fall favorites that I recommend you incorporate into your meals over the next few months. Your local farmer's market is a great place to buy them. I've also included simple and delicious recipes to help you get started. Let me know if you have a favorite!
Best,
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cholesterol and antioxidants that fight disease. They also are high in quercetin, a flavonoid that fends off certain strains of the flu. All varieties are healthful, so eat whichever ones you prefer. Enjoy them raw with nut butter or cottage cheese, throw them in your salads or cook them in your steel-cut oatmeal with a little cinnamon and salt for a satisfying and flavorful breakfast. Resist peeling these treats; the skin harbors most of the nutrients. (
Pomegranates: Sweet and sour, the seeds of this fruit contain more antioxidants than red wine ... with fewer calories and no risk of cancer. They're a delicious source of potassium and vitamins C and K and Folate, which are vital for our immune system and cardiovascular health. There is no tasty way to lower blood pressure than to include these seeds in your salad, quinoa, yogurt or even cauliflower tabouli. Do however avoid the commercial juices made from these pearls, as they are low in nutrients and fiber and high in natural sugar. (
received a lot of flak for it. Despite the resistance, they remain on my list of must eats. High in iron, vitamins K and C, and folate, these little cabbages are known for their cancer fighting and cholesterol lowering compounds. They also help manage blood sugar and reduce inflammation in the body. To avoid the bitterness that gives these veggies a bad rap, don't overcook them. Shaved Brussels sprouts are delicious sautéed with onions, garlic and peppers but I think they're best roasted with a little olive oil, salt and pepper and tossed in my nightly salad. (
Tremendously trendy right now, cauliflower has been hailed as the new kale. Okay, from a nutritional standpoint, maybe not, but it is still loaded with antioxidants that research shows can slow the growth of cancer, protect against heart disease, reduce inflammation, support the nervous system and boost our immune system. It is also one of the most versatile veggies I know, easily substituted for pizza dough, rice, mash potatoes and mac and cheese making fall's favorite comfort foods much less caloric and far more nutritious. 
orange pulp is a wonderful source of fiber, potassium, and vitamins A, B, C and E all of which support our cardiovascular and immune system, lungs, eyes and skin. The meaty flesh is sweet and can be roasted like other winter squash or even purchased in a can, unsweetened of course, and added to oatmeal, pancakes, yogurt and soups. Don't forget the pumpkin seeds, also known as pepitas. Rinse, dry and roast the seeds with a little olive oil and salt and throw them into your stir-fries, trail mix, salads, and omelets. A quarter cup of this healthy fat contains almost half of our daily requirement of nature's muscle relaxer, magnesium. If you don't want to roast your own seeds, they're available raw or roasted in most grocery stores. (
of year. Sweeter than summer squash and heartier too, winter squash can serve as a festive fall centerpiece for up to 2 months before being consumed. It's also a delicious way to protect your vision. Just one cup provides you with the recommended daily amount of vitamin A and almost a quarter of a woman's daily fiber needs. (