Tis the season for layering, jackets, boots, and hats! Just like every season, there are great nutritious fruit and vegetables produced in abundance. This Autumn is no different! Below you will find two popular fruit and two popular vegetables in season for this fall. Fruits and vegetables within season are cheaper than normal and easier to snag when in the fresh produce section or farmer’s market!
A lot of times sweet potatoes get a lot of slack; however, they are so beneficial that you actually would be missing out if you didn't eat them. Sweet potatoes are high in potassium and fiber. Plus, they have components called antioxidants called Beta- Carotene that gives them flavor, taste and aroma characteristics. This treat comes just in time for the seasonal joy of Fall. Here is a recipe that we love when cooking sweet potatoes. Grab them quick when you see them at your local grocery store because they are in season meaning they are cheaper per the pound.
Shout out to Southern Style Kitchen for this awesome recipe, we love!
· 3 large sweet potatoes, peeled and cut into 1/2-inch pieces
· 3 tablespoons olive oil or vegetable oil
· 1 tablespoon packed light brown sugar
· 3/4 teaspoon salt
· 1/2 teaspoon chili powder
· 1/2 teaspoon paprika
· 1/2 teaspoon onion powder
· 1/2 teaspoon cayenne pepper
· 1/4 teaspoon black pepper
1. Preheat oven to 425 degrees.
2. Place sweet potatoes in a large bowl and drizzle with oil.
3. Add remaining ingredients and stir to coat sweet potatoes evenly.
4. Spread sweet potatoes out on a large baking sheet.
5. Bake 15 minutes. Stir and bake another 15 to 20 minutes.
Another fall favorite includes squash of all types. Whether its acorn squash or spaghetti squash, it’s all the very tasteful with diverse textures, flavors and shapes. Butter squash are typically sweetener flavor than summer squash. Winter squash are also considered a starchy vegetable. We love spaghetti squash because we it’s so simple to cook and the squash literally forks out to shape the size of pasta noodles when cooked properly. Its definitely a great alternate for pasta because its packed with many more nutrients.
Dates are a popular fruit for most cereal bars. Ironically you can purchase them within season during the fall. Dates are high in fiber. They are composed of various antioxidants, such as flavonoids which helps reduce inflammation, carotenoids which promote heart health, and phenolic acid which help lower risk of cancer. 3.5 oz of dates are considered one serving size. A serving size amount is approximately 277 calories. Make your dates a complete snack by pairing them with almonds or walnuts. You can also add them to your salads and casseroles to enhance the taste.
Raspberries are another fruit in season for the fall. Like other fruit and vegetables in season you’ll find them at a lower price in your nearby grocery store. According to the Journal of Clinical Nutrition, intake of flavonoid rich-foods such as raspberries are associated with lower risk of death from cardiovascular disease. Raspberries are also a great source of potassium. Adequate potassium intake also assists in lowering risk of death from heart disease. But most importantly, raspberries contribute to skin health with its vitamin c components by reducing discoloration and age spots. What a treat, literally! Speaking of treats, below you can find the ingredients to a simple and tasty raspberry treat.
1. mix 1 cup of plain low fat Greek yogurt
2. add 2 cups of fresh raspberries
3. add 2 mint leaves
4. blend the mixture until it becomes completely smooth and you’ll have yourself a refreshing treat!
Whitney and Jasmine