The fall season is officially here, and that means a whole new variety of fresh fruits and vegetables are available! Not only do these seasonal foods taste better, but they're also cheaper and have higher nutritional value. Plus, eating what's in season is more environmentally friendly. Below are some popular fall produce items you should enjoy this season!
Apples
Apples are a great fall fruit and they have so many health benefits! Apples are low in calories and packed with nutrients like antioxidants. They also have pectin, a fiber that breaks down in your gut and can help with constipation or diarrhea. Plus, apples come in so many different flavors;
- Gala- Mild, sweet, and juicy flesh
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Red Delicious- Sweet but very mild in flavor
Granny Smith- Tart flavor, popular for baking - Fuji- Crisp and juicy with a sugary flavor resembling fresh apple juice
- Honeycrisp- Juicy with a sweet honey flavor
- Mcintosh- Sweet, juicy, tart, with a spice-like flavor. Also popular for baking
Apple Cinnamon Oats
Broccoli
Broccoli is a great source of fiber, vitamin C, vitamin K, and Vitamin A. It also contains antioxidants and anti-inflammatory properties, making it a super healthy vegetable to include in your diet.
Broccoli can be enjoyed raw as a healthy snack, or tossed with salads for some extra healthy greens. You can also steam or boil broccoli for 3-4 minutes until it is cooked but still crunchy, in order to still reap the benefits it has to offer. Overcooking vegetables not only ruins their flavor and texture, but it also destroys the nutrients it contains.
Green Beans
Green beans are low in calories and fat, but very nutrient dense. They are loaded with protein, fiber, vitamins, and minerals that can help reduce inflammation, fend off chronic diseases, contribute to weight loss, improve gut health, and promote satiety.
In-season green beans are also more tender than when they are out of season. So if you can find them fresh, definitely snap them up! You can steam them, saute them, or even eat them raw in a salad. However you choose to eat them, just know that you're getting a ton of health benefits in every bite.
Squash
There are so many health benefits to squash that it's hard to know where to start! They're good sources of vitamin A, C, and B vitamins; they're high in antioxidants; and they're rich in minerals such as potassium, magnesium, and manganese. And, of course, whole plant foods are also rich in fiber and water, making them both hydrating and good for the gut. In other words, eating squash is a great way to boost your health. Like apples, squash also comes in many different varieties;
- Spaghetti Squash- Spaghetti squash has shredded flesh that resembles spaghetti. It is a great low-carb alternative to pasta.
- Butternut Squash- With a classic sweet flavor and rich texture, butternut squash is popular in soups, risotto, and roasted.
- Acorn squash- Acorn squash has a mild flavor and is great for roasting and stuffing.
Cranberries
Cranberries are considered a “superfood,” meaning they are high in nutrients and antioxidants. Cranberries can also protect against liver disease, lower blood pressure, improve eyesight, reduce your risk of getting UTIs, and improve your eyesight and gut health.
Cranberries are both bitter and sour. They are available frozen, dried, and canned, but can be found fresh during the Fall season. Cranberries can be great in oatmeal, smoothies, and salads, made into jams, and used in baked goods. Cranberry sauce may be a popular staple in your home for Thanksgiving and Christmas!
Turkey Burger & Butternut Mash
Make sure to look for these delicious and nutritious fruits and veggies at your local farmer's market and fresh produce section of your favorite grocery store. So, what are you waiting for? Get out there and enjoy all the freshest and tastiest produce fall has to offer!