Healthy Fall Foods

fall Sep 26, 2023

Happy Fall Ya'll - that's what we say in the south.

I love this time of year because the leaves change and it's sweater weather. The air is crisp and it just reminds me of family.

How about you, what's your favorite part of fall?

Another great thing about fall is all the yummy, comfort foods that are available.  Here are a few foods that are in season during this time of year, as well as their health benefits:

Beets - rich, sweet and earthy in flavor, these ruby-red root vegetables are highly nutritious and provide fiber, folate, potassium, and such phytochemicals as anthocyanins and saponins.

Broccoli - broccoli has high levels of phytochemicals and their potential to mobilize the body's natural disease-fighting resources.

Brussels Sprouts - part of the cabbage family, nutrient rich and loaded with protective compounds. These vegetables may help to fight off cancer and heart disease.

Celery - contain many healthful compounds including apigenin, insoluble fiber and phthalides. Celery may help lower blood pressure or reduce the risk for certain types of cancer.

Garlic - has been known to help with a host of ailments, including heart disease, wounds, tumors, parasites, and headaches.

Pumpkin - rich in beta carotene, can improve your vision, lower cancer risk, and improve immunity.

Sweet Potatoes - vibrantly colored with carotenoids and filled with fiber, sweet potatoes are one of the most nutrient-dense vegetables. These roots may help prevent cancer, degenerative eye disease, depression and heart disease.

Here's a great fall recipe that I think you will love, and it contains many of the healthy foods mentioned above:

Spiced Cream of Butternut Squash Soup

2 tsp olive oil

1 large onion, finely chopped

4 red apples

2 pounds butternut squash, peeled and thinly sliced (about 6 cups)

1 large baking potato (peeled and sliced)

2 tsp curry powder

1 tsp ground ginger

1 tsp salt

1/2 tsp cinnamon

1 cup low-fat milk

1/4 cup roasted cashews, coarsely chopped

1. In a large saucepan, heat the oil over medium heat. Add onion, and cook, stirring frequently for 5 minutes, or until golden brown.

2. Peel, core, and slice 3 1/2 of the apples. Add to the pan along with the butternut squash, potato, curry powder, ginger, salt, and cinnamon, and stir to combine. Add 3 cups of water; cover and simmer for 30 minutes, or until squash is tender.

3. Transfer to a food processor and process until smooth. Return the mixture to the pan, add the milk, and whisk to combine. Cook over low heat until heated through.

4. Meanwhile thinly slice the remaining 1/2 apple (unpeeled). Spoon the soup into 4 mugs or soup bowls and top with the cashews and apple slices.

Makes 4 servings. Per serving: 314 calories, 7.7g total fat (21% saturated), 7g protein, 61g carbohydrate, 8.1g fiber, 2mg cholesterol, 627mg sodium

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