Bored of your summer meal rotation? Refresh your plate with Fall superfoods that are nutritious and bursting with flavor! With Fall comes new produce options that are rich in antioxidants, vitamins and fiber, helping you to feel energized throughout your day and keep your immune system strong as the colder months approach. Here are 5 of my favorite Fall Superfoods:
Figs:
Figs are high in fiber, antioxidants and minerals like potassium, magnesium and calcium which help to support your digestive system and may help to regulate blood pressure. Their sweetness makes them a delicious but healthier alternative to candy and other sweet treats and can easily be added to your favorite salad or even in a yogurt parfait.
Pumpkin:
This Fall staple offers far more than its iconic seasonal flavor! Pumpkins are packed with Vitamin A, helping to support eye health and boost your immune system. Pumpkins also contain Vitamin C, potassium and antioxidants which may contribute to heart health and reduce inflammation. You can easily add pumpkin to your diet by adding pumpkin puree (can be found in the canned goods section of your grocery store) to oatmeal, smoothies or even adding it to baked goods like muffins, pancakes and scones.
Fennel:
Fennel can often be overlooked, but is an option you should consider. Fennel may help to improve digestion and gut health and has been shown to reduce bloating. Fennel also promotes strong bones with its calcium, magnesium and phosphorus content. Incorporate fennel by adding it to salads or even dipping in your favorite veggie dip like hummus or ranch. For a sweeter flavor, roast in the oven as a side dish or add to soups and stews.
Beets:
Beets are packed with color and also nutrients like fiber, folate, potassium and manganese. These may help to lower blood pressure, provide anti-inflammatory and detoxifying benefits and improve exercise performance by enhancing oxygen use. Beets also aid in digestion and help regulate blood sugar by preventing large blood sugar spikes. Try them roasted in salads and grain bowls, blended into smoothies or juices, or baked into crispy beet chips.
Squash:
Squash is packed with Vitamin A, C, fiber and antioxidants that support eye health and boost immunity and digestion. It is a low calorie, but dense vegetable, making it a filling option that supports overall wellness. Additionally, squash aids in blood sugar regulation and even promotes healthy, glowing skin! There are many different types of squash to enjoy including butternut, delicata and spaghetti squash. All different but delicious! Enjoy it roasted, added to casseroles or as a great pasta alternative.
Incorporating some of these Fall superfoods into your diet is a delicious way to boost your nutrition while also embracing new seasonal flavors. Trying new seasonal foods adds exciting new flavors and textures to your meals, but also diversifies your nutrient intake, benefiting your body in multiple ways.
Written by GUADS member Jill, with contributions from usda.gov and nal.usda.gov
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