The weather is getting cooler, but your produce choices are heating up. From leafy greens to plump pumpkins, a variety of fruits and vegetables are in season during fall and winter, and they deserve a place on your menu. By bumping up your consumption of fresh produce, you’ll be in tip-top nutritional shape when cold and flu season comes around. Read on to discover which superfoods you should aim to enjoy during the chillier months…
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
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 your necessary intake of vitamin K
• Very good source of folate
• Good source of iron
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
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
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 that may lower cholesterol
• Excellent source of vitamin C
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
Pumpkin – A type of winter squash, pumpkin can be used for much more than jack-o’-lanterns. Its sweet taste and moist texture makes it ideal for pies, cakes, and even pudding! Health benefits include:
• Rich in potassium
• More than 20% of your daily intake of fiber
• Good source of B vitamins
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
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 power up the flavor. Health benefits include:
• Higher antioxidant levels than red wine
• Good source of vitamin C and folate
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
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
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 of vitamin C
• Good source of lycopene
• Contains pectin, which has been shown to lower cholesterol
These amazing superfoods can easily be found in your local farmers market or grocery store. They’re the perfect excuse to get cooking on cool evenings!