4 Super Foods You Need This Fall!

November 9, 2016




After we all enjoy some Halloween candy, what should we include this Fall? As a Dietitian, visiting the farmer’s market to grab these local super foods is a great way to keep your health on the forefront.  Try these 4 below, you may be surprised at which ones you like! 


 1. Butternut Squash

Shaped like a large pear and bright orange inside, it’s sweet flavor is great to add to many dishes. Squash, with many varieties are at their best in October and November. Squash can last anywhere from weeks to months, which made them a great food for people years ago saving crops throughout the winter.  One cup of cooked Butternut Squash includes 76 calories with 18 grams of carbohydrate, little protein and fat and 6 grams of fiber! It’s rich orange color makes it high in Vitamin A and Vitamin C!


How to enjoy? You can purchase it pre-cut or frozen for ease. The most cost effective way is to purchase it whole and peel it before slicing and baking. It’s great to add to stews, salads or even on top of homemade pizza. 


 2. Cranberries

Cranberries are one of the major fruits originally native to North America, mostly in Wisconsin and other northern states. They’re one of the highest ranked fruits for their antioxidant content! With one cup only containing 46 calories mostly from carbohydrate, they are high in manganese, Vitamin C and fiber. 


How to enjoy? Roast them in the oven, use them in pancakes or muffins or put in a food processor or blender to make cranberry sauce or smoothies. 


 3. Brussels Sprouts

A personal favorite, but ranked America’s least favorite vegetable, is packed with nutrients. Brussels sprouts, a member of the cruciferous vegetable family are in season during the fall months. For just one cup they contain 56 calories mostly from protein and carbohydrates and packed with fiber. They are also high in vitamin C, vitamin K and folate. 


How to enjoy?

Slice the ends off, cut in half and drizzle with olive oil, lemon juice, garlic, salt and pepper. Then, roast them in the oven at 450 degrees. Try adding carrots, cauliflower and other veggies in season, too! 


4. Beets

These rich colored root vegetables are a super food at it’s finest! With one cup containing 76 calories mostly from carbohydrate, they’re a colorful addition to any meal. They are most well known for their color, betalain, which is an antioxidant that can help reduce inflammation. They also are known for their nitrate content, which can help control blood pressure in some individuals. 


How to enjoy?

Enjoy them grated over a salad, slice and roast them in the oven or boil them for 30 minutes. 

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