From apples to sweet potatoes, autumn’s beautiful bounty of fruits and veggies offer a variety of delicious flavors and tantalizing textures to enjoy this time of year.
Listed below are 15 Fall Foods To Include that help reduce inflammation, boost the immune system and prevent holiday weight gain. Look for whole food ingredients that are unprocessed and buy locally grown produce when available to increase flavor and nutrients.
A great source of fiber, vitamin C and polyphenols, apples are delicious sliced with almond butter, juiced with carrots and ginger, chopped with pecans and cinnamon or braised with bacon and cabbage.
2. Brussels Sprouts
Brussels sprouts are rich in vitamins, minerals, fiber and glucosinolates that support detoxification. Enjoy these mini cabbages steamed, sautéed or roasted until fork-tender so they’re less bitter, but not mushy.
Loaded with vitamins C, K, B6, folate, choline, potassium and fiber, cauliflower is delicious raw on salads, roasted with mushrooms, or sautéed with scallions.
Extremely tart with a lovely bright red hue, cranberries appeal to the senses and pack in antioxidants, vitamin C, fiber, and manganese. Enjoy fresh raw berries when possible to preserve nutrients. Combine with apples, oranges, or pears to sweeten and add to juices, dressings or side dishes.
A healthier whole food alternative to brown sugar, dates are a naturally sweet fruit rich in fiber and potassium. For a healthier dessert, try dates rolled with shredded coconut or chopped nuts.
Fennel supports digestion with nutrients such as vitamin C, potassium, manganese and fiber. Enjoy the bulb braised in stew, the stalks sliced thin with oranges, or the leaves finely chopped with fresh salmon.
A great source of vitamin C and lycopene, grapefruit is also rich in fiber, potassium, vitamins B1 and B5. Maximize antioxidants by selecting ripe fruit and eating it solo, sliced with avocado, or tossed in a salad.
A perfect lower-carb alternative to potatoes, parsnips are rich in fiber, potassium, vitamin C, folate and manganese. Parsnips add a sweet and nutty flavor to roasted carrots, mashed potatoes, or butternut soup.
Rich in fiber, phytonutrients and vitamin C, pears are great for digestion, immunity and reducing inflammation. Be sure to eat the skin as that’s where the nutrients are concentrated. Enjoy pears with nuts for a quick snack or try them caramelized with balsamic and toasted pecans for a drool-worthy dessert.
This super antioxidant-rich fruit is fabulous for supporting fertility, heart health, and immunity. It’s rich in vitamin C, vitamin K, folate and fiber. The juice makes an amazingly sweet addition to dressings, while the seeds taste terrific tossed in salads with tangy cheeses and crunchy nuts.
Rich in vitamin C, potassium, manganese, beta-carotene and fiber, this root veggie is scrumptious sautéed with apples and dates, mashed with cream and dill, or roasted with red potatoes and rosemary.
12. Sweet potatoes
A nutrient-dense alternative to white potatoes, sweet potatoes are full of beta-carotene, vitamin C, manganese, potassium, and fiber. Baked, roasted, sautéed or steamed, cooking enhances this root veggies sweet flavor. To get the full benefits of beta-carotene and stabilize blood sugar levels, enjoy sweet potatoes with a healthy fat such as coconut oil or walnuts.
Don’t be fooled by these cute little citrus fruits, they’re packed with flavor and nutrients such as vitamin C, beta-carotene and fiber. Juice them for a tasty dressing or toss them in a chicken and almond salad.
Turnips contain a decent amount of vitamin C, vitamin B6 and fiber. They’re delicious sautéed with greens in butter and garlic, roasted with coconut oil and ginger, or mashed with Parmesan and chives.
15. Winter squash
Seasonal standouts, pumpkin, spaghetti, butternut and other squash are rich in vitamins A, C and B6, fiber and manganese. Cooking squash creates a sweet flesh that’s especially tasty with butter and sea salt.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,