Fall is here! Not only is this a great time to get outside and breathe in some fresh, crisp air, it is one of the best times of year for nutritious fruits and vegetables. If you can, make sure to buy from your local farmer’s market where the vegetables will be freshest and the most nutritious. Below are some of the healthiest fall vegetables to enjoy this season.
Pumpkin – Research shows that pumpkins are high in alkaloids, flavonoids, and palmitic, oleic and linoleic acids which give them medicinal properties such as anti-diabetic, antioxidant, anti-carcinogenic and anti-inflammatory (1). Pumpkin is also high in beta carotene, which has been shown to be helpful in the prevention of heart disease and cancer (2). Get all of the wonderful health benefits of pumpkin from my delicious Pumpkin Pancakes.
Spaghetti Squash – I like to substitute spaghetti squash for pasta, which will save you a ton of carbs and calories. Spaghetti Squash also contains vitamin C, vitamin A, vitamin B6, lutein, potassium and more (3). Next time you’re craving pasta, try one of my favorite spaghetti squash recipes: Spaghetti Squash with Meatballs, Spaghetti Squash in White Wine and Mushroom Sauce.
Butternut Squash – Butternut squash gives a creamy, hearty consistency to many amazing fall dishes and has many health benefits. It is also really high in beta-carotene and is a good source of Vitamin A, Vitamin C, Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Potassium, and Manganese (4). I have a few butternut squash recipes and love this Creamy Butternut Squash Soup and Roasted Butternut Squash Salad.
Cabbage – for a vegetable that has such a light taste few calories, cabbage packs a nutrient punch. (5) It contains vitamin C, fiber, vitamin K and an antioxidant known as glucosinolates. Cabbage has been used as a weight loss food for decades due to its high water content. Next time you’re in the mood for healthy cabbage, try my satisfying Stuffed Cabbage Leaves.
Sweet Potatoes – sweet potatoes are one of the best food based sources of vitamin A and are also a delicious source of fiber, vitamin B6, thiamin, niacin, riboflavin, and carotenoids (6). These nutrients are good for your hair and skin, digestion, to prevent inflammation and more. Try my Stuffed Sweet Potatoes and Sweet Potato and White Bean Soup.