When thinking of fall, many think of cool air, crunchy leaves and football. It’s also time to think of the variety of fall vegetables in season such as carrots, pumpkin, squash, sweet potatoes and kale. This fall, a whole new crop of seasonal vegetables is available to you. It’s time to take advantage of these delicious veggies and add them into your meal plan.
When you combine the health benefits of vegetables with their fantastic taste, fall vegetables are a clear cut winner!
Adding vegetables to your diet does so much more than just adding great taste. Vegetables provide a variety of vitamins and minerals, as well as fiber. Studies have shown that a balanced diet rich in fruits and vegetables can reduce your risk of developing heart disease as well as some cancers. By choosing a variety of vegetables every day, you will get a variety of nutrients.
Here are a Few Fall Vegetables Favorites to Add to Your Shopping List:
Pumpkin: Pumpkin is the most popular of fall vegetables. It harvests in the fall and provides tons of Vitamin A. Instead of pumpkin pie and pumpkin cake, think about making some savory pumpkin chili or roasted pumpkin.
Sweet Potatoes: Sweet potatoes are available year-round, but are seasonal in the fall. They are packed with vitamins A and B and are also lower on the glycemic index than regular potatoes.
Kale: This cruciferous vegetable grows best in cooler weather, which makes this dark green leafy vegetable sweeter. Kale is full of vitamins A, C and K. Try swapping kale with your usual iceberg lettuce to pack in more nutrition.
Winter Squash: Acorn squash, spaghetti squash and butternut squash all fall into this category. They are high in vitamins A and C and can be cooked in a variety of ways. Slice and bake butternut squash for an alternative to French fries. Serve spaghetti squash instead of pasta, and acorn squash can be deliciously baked.
Broccoli: Even though you can purchase broccoli year-round, it tastes sweeter and less bitter when purchased in season. Broccoli is a Vitamin C Powerhouse! It’s also rich in vitamins K and A and the phytonutrient indole. You can eat broccoli raw with hummus a low-fat dip, or cook it by steaming, sautéing or roasting it.
Carrots: Carrots can be harvested year-round, but they are best in the late summer and early fall. These bright orange veggies are full of Vitamin A. Try swapping chips and dip for carrots and dip at your next meal.
Cabbage: Even though you see this year-round in the store, it peaks in the fall as well. This vegetable can sweeten as you cook it.
Cauliflower: This veggie is a member of the cabbage family. It can be used as a potato substitute to lower the carbohydrate content. Mash it, boil it or use it as the main ingredient in a low-carb pizza crust or batch of mashed “potatoes.”
Onion: You find onions all year, but they are in peak season during the fall and winter. They can be used to flavor almost anything and are rich in chromium as well as anti-inflammatory agents.
Spinach: This dark green leafy veggie is full of folate, vitamins K and A, and iron. Spinach can be used in salads, cooked into main dishes or used in a dip!
Zucchini: This fall vegetable is full of vitamins A and C and lutein. Sauté zucchini, spiralize it, roast it, grill it or make zucchini bread.
Now that your list is complete, get set to pack this fall with great nutrition!
