Extraordinary Health Magazine EHMagazine Vol 37 | Page 58
Top
Veggie Picks
for Fall
by Tracey Pollack
Before even the first leaf drops, there is often a noticeable change in the air that fall is imminent. It’s around
the same time each year that all the grocery stores and farmers markets begin to offer a colorful new
assortment of seasonal autumn favorites. With such a wide variety of limited-time veggies to pick from,
the next challenge is incorporating so many goodies into a finite number of recipes!
Squash Pumpkin
Beets Brussel Sprouts and Cabbage
Sweet Potatoes So, be sure to get out and take
advantage of these fabulous fall
veggies while they are in season!
Commonly recognized for its often ornate shape, color, and texture,
squash has long been a seasonal favorite. Rich in health benefits, squash
is a very good source of vitamin C, magnesium, fiber, potassium, folate,
vitamin B6, vitamin K, omega-3 fatty acids, and protein. Some common
types include acorn, butternut, delicata, and spaghetti squash. Roasting
is one of many chefs’ preferred ways to prepare squash, and can be
delicious when simply mixing with olive oil, salt, and pepper before
popping in the oven.
Beets are at their most flavorful peak in the fall, and offer a tasty way to
spruce up an ordinary salad - particularly when pickled or roasted. Beets
are loaded with betaine, which may help protect against both heart and
liver disease. They are available in classic reddish-purple color, along with
golden, white, and even multi-colored varieties.
Easy to spot with their bright burnt orange coloring, sweet potatoes are
another classic fall favorite. They are high in beta-carotene, which is
known to promote healthy eyesight, as well as vitamin C, known for its
immunity-boosting properties. In addition, sweet potatoes are also a
good source of fiber, with a medium sweet potato containing about four
grams of fiber.
56 Vol 37• Extraordinary Health ™
Pumpkins are an iconic staple of fall, when used either for decoration
or for eating (or both!) Pumpkin is one of the top sources of alpha- and
beta-carotene, which the body converts into vitamin A to promote healthy
vision. Pumpkin also contains edible seeds, which can be consumed
once toasted, and are a great source of alpha-linolenic acid, an omega-3
fatty acid that helps fight heart disease, high blood pressure, and high
cholesterol.
Chock full of vitamin A and C, both of these cruciferous vegetables
are also rich in health-enhancing glucosinolates. Brussel sprouts are
especially tasty when roasted and drizzled with some extra virgin olive oil.
Cabbage makes an ideal foundation for creating a raw slaw when mixed
together with carrots, onion, olive oil, and apple cider vinegar.