Are you still holding on to summer as long as you can? No matter how much we want summer to last,
pumpkin spice lattes and pies are already here. As excited about pumpkin as you may be,
there are other varieties of produce to enjoy this season, too.
Seasonal eating is a great way to support your body's needs and ensure you don't get
bored eating the same things. Also, your gut gets a good mix of foods.
In today's video, we bring in the most delicious and nutritious fall foods and different ways to
enjoy them this season. Is there a hearty way to enjoy fruits like apples and cranberries?
What is the best way to have your green veggies? We're discussing all that and more.
Let's begin with true North American natives, cranberries.
Do you always buy sweet and dried cranberries? Then you are just feeding your body excessive
sugar and very few nutrients. Fall is the best time to buy fresh cranberries. Their
complex tart flavor and bright red color are a treat for your senses.
Half a cup can give you 2 grams of fiber which regulates your bowel movements. A blast of Vitamin
C from these berries keeps your bones and skin healthy. Daily exposure to pollutants, smoke,
and sunlight can affect your immunity. Just a handful of berries can give you
a truckload of anthocyanins. Anthocyanins impart the berries their signature red color,
allowing them to fight cancer. Plus they can neutralize harmful free radicals produced in
the body due to oxidative stress. Studies have proved that eating 1
cup of cranberries for 12 weeks can improve your memory and normalize cholesterol levels.
There are many more possibilities for this fruit than just holiday sauces. The majority
of people find them too tart when raw. That's why cooking them with oats, roasting them with
meat on the grill, or finely cutting them before adding them to relish will mellow the tanginess.
Next, satisfy your seasonal cravings with sweet potatoes.
Let me explain why you should join the sweet potato fan club if you haven't already. These
potatoes are one of the biggest nutritional powerhouses. A medium-sized sweet potato
provides more than a hundred percent of your daily requirement of vitamin A. Make sure to
have them if you have Vitamin A deficiency. With 19 mg of Vitamin C, and 4 grams of fiber
make sure to eat the skin as well. They can be a healthy dose of carbs without too many calories.
Their delicate sweetness and creamy texture make them easy to blend in
french fries, curries, and puree for soups.
To boost organic nutrients and safeguard their health,
women can try having a premium NATURELO multivitamin tablet once a day. A different
composition is also available for men of the same NATURELO brand. It's an easy
replacement for the wholesome nutrients sourced from a wide range of fruits and
vegetables. To order your health supplement, just click the link in the description box.
Now, let's maximize the fall vibes with Pumpkin.
When the weather begins to cool down, the quintessential thanksgiving feast is the
perfect comfort food. Try and squeeze this gourd into as many recipes as you can. Pumpkins can
perk up your vision as they contain oodles of beta-carotene necessary for producing vitamin A.
You also get 11 mg of Vitamin C and 7 grams of fiber per cup. Use the season's star for
more than pumpkin pies, use it in soups and pasta dishes. You can enjoy the thick handmade
pumpkin custard as a warm fall dessert. Just be cautious of store-bought pumpkin
snacks that boast pumpkin benefits. They might just be using the artificial flavor.
Next up, pomegranates also remind us of fall with every bite.
The brilliant crunch of ruby-red pomegranate seeds is all you need this fall. They are rich
in minerals and antioxidants that help with blood pressure and post-exercise muscle rehabilitation.
According to research, pomegranate juice has more anti-cancer antioxidants than red wine and green
tea. The exquisite sweet-tart flavor of this vivid fruit makes it excellent to eat in salads and
desserts. They can be the crunchy confetti on your smoothies and fresh homemade pomegranate juices.
Restaurant menus are also flooded with mushroom dishes during fall.
Are you aware that there are more than 2,000 edible species of mushrooms? Portobellos,
cremini, oysters, shiitake, and white button mushrooms are the most widely
found in fall. Chow down some high-fiber mushrooms to facilitate smooth digestion.
Anti-inflammatories in these fungi help to combat gut-related diseases. It's a
great vegan protein and low in calories for those trying to maintain weight.
If you expose mushrooms to UV light, they also can have a higher vitamin D content. They can be
the highlight of a decadent vegetarian burger or a velvety mushroom risotto. They are particularly
crucial for those who consume a plant-based diet due to their high protein content. Mushrooms'
earthy flavor and chewy, meaty texture make them unexpectedly effective meat alternative.
Also, consider buying pears at your local farmer's market.
Pop some heart-healthy pears in your shopping cart as they lower blood pressure and manage blood
sugar spikes and obesity. According to a study, people who ate two pears daily improved their
heart health and metabolic syndrome. Apart from 6 grams of fiber, 1 medium-sized pear offers 8 mg
of Vitamin C and 206 mg of potassium. Potassium again works to keep your heart muscles healthy.
This season, try to poach and bake pears in your desserts. Want something simpler? Greek yogurt,
pears, and honey to your rescue. Or add them to oats, nuts,
and cinnamon. Both of these are super simple breakfast ideas. You can also pair them with
peppery greens and juicy meats to make an ideal salad. Just be ready to experiment.
Next, let your kitchen overload with juicy apples.
There is nothing that apples can't do. Apples are healthy in many ways and are
low in calories and rich in fiber, Vitamin C and K. The pectin fiber from apple skin is
excellent for your gut health. Apples keep you away from cancer with their beneficial
polyphenols. Your heart stays healthy and minimizes your chances of type 2 diabetes.
A study found apples to reduce lung damage from tobacco smoking. Another study shows apples reduce
garlic breath too. They blend in sweet and savory foods or are wonderful in nutritious recipes like
apple pie bread, applesauce, chicken salad with apple cubes, and apple oatmeal muffins.
Moving along, winter squash delicacies will keep you warm and cozy.
Winter squash is a fruit—yes, a fruit—harvested in the fall and eaten all winter long. You can take
a unique stand on burrito bowls and squash soup with spaghetti, acorn and butternut squash. They
pack around 600 micrograms of beta-carotene in a cup. Their orange color indicates the amount of
beta carotene they might have. They are essential for building immunity, healthy kidneys, and lungs.
There's a lot you can cook with squash. Enjoy a variety of squash-based dishes like enchiladas,
soups, casseroles, spaghetti, roasted side dishes, meatless main dishes,
stews, chili, muffins, and even desserts.
Need more veggie inspiration for fall? Grab some beets.
This root vegetable promotes longevity and is incredibly nutrient-dense. Beetroots add
a splash of vibrant red color to your meals. As beats get digested, they release inorganic
nitrates and promote your body to make nitric oxide. Nitric oxide is vital to improve your
cardiovascular health. Nitric oxide expands your blood vessels and increases the blood flow.
Pick up a few beats when you are feeling exhausted. They'll help you to up your
hemoglobin and keep you energized because of their high iron content. Beets are also
excellent for post-workout recovery for athletes and gym goers. Cooked or raw beets contain 1 mg
of iron per 100 grams. On the other hand, beet greens have three mg of iron. So make sure you're
eating those as well. You will get a bonus of calcium, potassium, magnesium, and Vitamin C.
If you fret over soiling your hands and chopping boards with the deep magenta color of beetroot,
you can buy pre-chopped and cooked beat cubes that are free from preservatives and sodium.
Their earthy flavor can make a few dishes stand out. Don't get stuck with traditional
soups and dips. Add them to your burgers, sandwiches, coleslaws, smoothies, and desserts.
Time to show artichoke some love this season.
Fresh artichokes have a bad rap for being difficult to cook. The spiky exterior can
be tough but don't let it scare you. The easiest way is to steam them. Remove the outer leaves,
dunk them in a spicy sauce, and enjoy. The entire artichoke is edible, including the leaves, base,
and petals. But avoid having the center as it is. Remove the fuzz and spoon out the heart to eat it.
Artichoke supplements are becoming increasingly popular due to the alleged
health benefits. This way, you can get the goodness all year round. Studies have
shown artichokes to be beneficial for your liver and show lipid lowering properties.
They are high in antioxidants, folate,
Vitamin C, and K. You also get magnesium, phosphorus, potassium, and lots of iron.
Lastly, another cruciferous fall veggie is broccoli.
One cup of chopped broccoli contains around 80 mg of Vitamin C,
which is 90% of your recommended intake.
Let's make a broccoli salad with the fall produce. All you need is a bunch of cranberries,
chopped and diced apples, squash, red onion, pumpkin seed, cheddar cheese, and pecans. You
can use raw blanched broccoli and let it sit in the dressing overnight with other veggies. Use
Greek yogurt or sweet poppy seed dressing with a pinch of salt, honey, apple cider vinegar,
and a hint of pumpkin pie spice. It will change your mind if you're a broccoli skeptic.
Add them to your soups, and casseroles. Broccoli turns crispy, crunchy,
and delightful when roasted with olive oil, herbs, and garlic powder. It is a crowd pleaser
at every party. Its high fiber content makes it great for your digestive system. Sulforaphane,
a cancer-fighting compound, also makes broccoli a cancer-fighting veggie.
Speaking of cancer, this deadly disease affects millions every year. You can
prevent it by taking a closer look at your body's signs and symptoms.
Check out Early Warning Signs Of Colon Cancer You
Should NOT IGNORE or 8 Common Cancer Signs That Are Almost Always Ignored.
Go ahead. Click one, or better yet, watch both and learn how to arrest this life-threatening
disease in its tracks. Which is your favorite fall food? Let us know in the comments below.