Fall is harvest time. There is a veritable cornucopia of delicious as well as healthy seasonal foods that are readily available as summer comes to a close and we head into winter. Pumpkins immediately come to mind, but you should keep your eyes peeled for other healthy dining options and ingredients.
Winter Squash
Winter squash are actually harvested any time from the early fall to late fall and pumpkins are in this category.
Winter squash have much thicker skin than summer squash and they can serve as a main dish, side or even a dessert. All of the winter squash are pretty much interchangeable in recipes depending upon your tastes as they have slightly different flavors. Try butternut or acorn squash. They can be baked, boiled, broiled, grilled or sautéed. Don't forget your pumpkin pie and remember to save your seeds for roasting. All winter squash have ample vitamin A, vitamin C and fiber.
Brussels Sprouts
These small, flavorful cabbages are considered a superfood. Brussels sprouts are full of vitamins K and C as well as minerals and antioxidants. Steaming is the best way to prepare them to maximize their flavor without affecting their nutrient content, but you can also sauté, braise, roast or boil them. They are an excellent side to accompany any fall meal.
Sweet Potatoes
A lot of root vegetables are harvested in the autumn months. Sweet potatoes are actually only distantly related to other potatoes, but they are one of these staple fall crops. Though more closely related to nightshades they can be cooked many of the same ways as other potatoes from baking them to making fries or chips. They have a rich, sweet flavor that is also great for soups. They are a great source of fiber and are also rich in vitamin A.
Parsnips
Another fall root vegetable to consider are parsnips. Parsnips are closely related to carrots, but have a sweeter taste especially after being cooked. Some people like to snack on raw parsnips, but they are often used to make extremely savory fall soups and similar dishes. Like sweet potatoes they are full of fiber.
Apples
Apples are arguably the most popular fruit on the market and though they are available year round, they are really a fall crop. Apple pie is right up there with pumpkin pie in the realm of fall desserts. During autumn you will often find more varieties of apples than during other times of year. Eating an apple will give you a hearty dose of vitamin C and antioxidants.
Turnip Greens
Don't overlook the leafy tops of your turnips. Turnip greens are absolutely full of vitamins and minerals including vitamins A, C and K, fiber and more. Steaming them and serving them as a side or topped with a Mediterranean style dressing is the way to go in order to take full advantage of their nutritional value as well as distinct flavor.
Kale
Kale is rapidly rising in popularity because it is another superfood. It is a dark, leafy vegetable that can be eaten raw in salads or cooked in a variety of ways. Unlike spinach it stands up better to heat and doesn't wilt as quickly and begin to lose nutritional content. Kale contains vitamins A, B, C and K as well as beta-carotene, which is a major antioxidant that may prevent cancer.
Fall Seafood
For a fall fish meal, try trout. It is one of the healthiest fish. Trout can be easily braised, sautéed, grilled, baked and more. Like salmon it has plenty of omega-3 fats. If you are looking for fall shellfish then prawns are often easier to find at this time of year as well. Prawns can be used to make a variety of hearty dishes and they are a great source of protein. They are also relatively low-calorie compared to other sources of protein.
Some of the most nutritious seasonal fruits and vegetables are harvested in fall and many are versatile as well, which make your dining and cooking options very diverse. Also be on the lookout for cool weather seafood.
