Feast on Fall’s Bounty

Autumn is right around the corner, and with it comes a bevy of seasonal fruits and veggies. For a little guidance in the produce section, holistic dietitian and nutrition coach Phara J. Taylor of The Nutrition Clinic in Port St. Lucie lends her insight on the season’s most nutritious and delicious farm-fresh picks and how you can incorporate them into your diet.

Pumpkin

I love the color and flavor of pumpkin in savory and sweet dishes alike. Pumpkin is nutritious, loaded with fiber, and boasts a range of vitamins and minerals for a well-balanced diet. It packs a good amount of beta carotene and vitamin C, both of which are important in supporting immunity. If you’re aiming for weight loss, pumpkin is low in sugar and high in fiber, which may improve metabolic efficiency.

Try This: Cook pumpkin into a soup or roast it with other vegetables. Use roasted pumpkin seeds as a crunchy snack or a topping on salads and yogurt.

Beets

With their vibrant color and earthy flavor, beets add natural beauty to your plate—plus, they are root vegetables so they’re full of antioxidants, essential vitamins, and minerals. Not only are beets high on the nutrient scale, but they are also low in calories and provide a good dose of folate, which plays a key role in heart health. Beets have been studied for their role in lowering blood pressure, which is likely due to their high concentration of nitrates, which help dilate blood vessels.

Try This: Add beets to salads or roast them with other vegetables like carrots for a colorful and appetizing plate.

Brussels Sprouts

Brussels sprouts are super- packed with nutrients—especially fiber, vitamin C, and vitamin K, which supports blood clotting and healthy bones. These veggies are especially great for diabetics because their high fiber content can help lower blood sugar levels.  A half-cup of sprouts contains 2 grams of fiber, which has been shown to reduce the risk of heart disease, among other health benefits.

Try This: Brussels sprouts make for an easy and tasty side dish. Simply drizzle them with olive oil, salt, and pepper and bake until crispy. 

Pears

Pears are an excellent addition to fall menus given their impressive nutrition profile and versatility. They are a good source of antioxidants and are rich in potassium, vitamin C, and fiber. Manyof the nutrients that help fight inflammation and may also aid in weight loss
are found in the peel.

Try This: Pears can be eaten raw as a snack or added to dishes like oatmeal or salad. 

After you get home with these autumnal fruits and veggies, give these three easy recipes a go: