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Fall Superfoods

Fall Superfoods

The weather is getting cooler, but your produce choices are heating up.

Try these autumn superfoods next time you are at the farmer’s market! 

Fall Superfoods-Apple-AZ

Apples

Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include:

• Full of antioxidants 
• 4 grams of dietary fiber per serving

Harvest season: August-November

Try this recipe: Apple and Gorgonzola Salad With Maple Dressing
Fall Superfoods-cabbage

Brussels sprouts

Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include: 

• 1/2 cup contains more than your DRI of vitamin K 
• Very good source of folate 
• Good source of iron 

Harvest season: September–March

Try this recipe: Sauteed Brussels Sprouts With Parmesan and Pine Nuts
Fall Superfoods-Raddish

Parsnips

Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Health benefits include: 

• Rich in potassium 
• Good source of fiber 

Harvest season: October–April

Try this recipe: All You‘s Oven-Roasted Parsnips and Carrots
Fall Superfoods-Pears-AZ

Pears

The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. Health benefits include: 

• Good source of vitamin C and copper 
• 4 grams of fiber per serving 

Harvest season: August–February

Try this recipe: Spinach, Pear, and Goat Cheese Salad With Pecans
Fall Superfoods-Turnip

Rutabaga

A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Health benefits include: 

• Good source of fiber 
• Good source of vitamin C 

Harvest season: October–April.
 
Fall Superfoods-Curliflower

Cauliflower

The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It’s wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include: 

• Compounds that may help to prevent cancer 
• Phytonutrients may lower cholesterol” “Excellent source of vitamin C 

Harvest season: September–June

Try this recipe: Golden Potato Cauliflower Soup

Squash

Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include: 

• Contains omega-3 fatty acids 
• Excellent source of vitamin A 

Harvest season: October–February

Try this recipe: Acorn Squash and Kale Over Penne
Fall-Superfoods-Pumpkin

Pumpkin

A type of winter squash, pumpkin can be used for much more than jack-o’-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include: 

• Rich in potassium 
• More than 20% of your DRI of fiber 
• Good source of B vitamins 

Harvest season: October–February

Try this recipe: Pumpkin Waffles With Maple Walnut Syrup

Sweet potatoes

These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they’ll taste delicious, and you may maintain more vitamins than boiling. Health benefits include: 

• Excellent source of vitamin A 
• Good source of iron 
• Anti-inflammatory benefits 

Harvest season: September–December

Try this recipe: Oven-Roasted Sweet Potato Wedges

Turnips

Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, bread crumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include: 

• The roots are a good source of vitamin C 
• Turnip leaves are an excellent source of vitamins A, K, and folate 

Harvest season: September–April

Try this recipe: Braised Roast With Root Vegetables
Fall-Superfoods-Pomegranates

Pomegranates

This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. Health benefits include: 

• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine 
• Good source of vitamin C and folate 

Harvest season: August–December

Try this recipe: Persimmon and Blue Cheese Salad With Walnuts
Fall-Superfoods-dates

Dates

This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds. Health benefits include: 

• Low in fat 
• Good source of fiber 
• Good source of potassium 

Harvest season: September–December

Try this recipe: Oatmeal Date Chocolate Cookies
Fall-Superfoods-Kiwi

Kiwi

Use this sweet fruit to add a tropical flavor to your recipes. It’s great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney. Health benefits include: 

• More vitamin C than an orange 
• Good source of potassium and copper 

Harvest season: September–March

Try this recipe: Cooking Light’s Kiwi Colada

Grapefruit

The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice. Health benefits include: 

• More than 75% of your daily recommended intake (DRI) of vitamin C 
• Good source of lycopene 
• Contains pectin, which has been shown to lower cholesterol 

Harvest season: September–April

Try this recipe: Ginger Citrus Fruit Salad

Tangerines

The small and sweet citrus fruits are positively refreshing for fall recipes. Our favorite flavor combos include almonds, dates, and honey. Juice them with oil, vinegar, and ginger for a to-die-for dressing. Health benefits include: 

• Good source of vitamin C 
• Good source of beta-carotene 

Harvest season: November–April
 
Resource: www.health.com
 
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