15 Best Super-foods for the fall

The weather is getting cooler, but your produce choices are heating up. These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They’re the perfect excuse to get cooking on cool nights! Information from Health Magazine: http://www.health.com/health/gallery/0,,20307323,00.html


Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. just  be sure to eat the skin—it contains heart-healthy flavonoids. apples are full
of antioxidants and each serving includes 4 grams of dietary fiber. Harvest  season: August–November.

Brussel 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: 1/2 cup contains more than your DRI of vitamin K, brussel sprouts are a very good source of folate and iron. Harvest season: September–March.


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. Parsnips are rich in potassium and they’re also a good source of fiber. Harvest season: October–April.


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. Pears are a good
source of vitamin C and copper and you get 4 grams of fiber per serving. Harvest season: August–February.


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. Rutabagas are a great source of fiber and vitamin C. Harvest season: October–April.


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. Cauliflower contains compounds that may help to prevent cancer and phytonutrients that may lower cholesterol. They also provide an excellent source of vitamin C. Harvest season: September–June.

Winter 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. Winter squash contains omega-3 fatty acids and it is also an excellent source of vitamin a. Harvest season:


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! Pumpkins are also rich in potassium and contain more than 20% of your DRI of fiber. Pumpkins are also a good source of vitamin B. Harvest season: October–February.

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. Sweet potatoes are an excellent source of vitamin A, a good source of iron and also includes anti-inflammatory benefits. Harvest season: September–December.


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. The roots are a good source of vitamin C and turnip leaves
are an excellent source of vitamins A, K, and folate.  Harvest season: September–April.


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. A UCLA study showed pomegranate juice has higher antioxidant levels than red wine. It’s also a good source of vitamin C and
folate.  Harvest season: August–December.


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. Dates are low
in fat,  a good source of fiber and a good source of potassium.  Harvest season: September–December.


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. Kiwis have more vitamin C than oranges and they’re also a great source of potassium and copper.  Harvest season: September–March.


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. Grapefruits provide more than 75% of your daily recommended intake (DRI) of vitamin C. They also provide a good source of lycopene and they contain pectin, which has been shown to lower cholesterol.  Harvest season: September–April.


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. Tangerines provide a great source of vitamin c and beta-carotene.  Harvest season: November–April.

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