Fall is a time of bounty. The start of harvest season means farmers markets and grocery stores will be stocked with fresh and local squash, root vegetables, fruits, leafy greens, and more. It's a great time to tune into nature around you and edit your menu to suit what's in season.
We know that eating local is best as seasonal food is freshest, more nutritious, and more delicious than eating out of season. Need some fresh ideas? Try incorporating these 5 nourishing foods into your day!
Pears
Why they're good for you:
In addition to helping keep your digestion healthy - one medium pear has 6 grams of fibre - pears are high in vitamin C and vitamin K as well as potassium. They also have antioxidant properties and are associated with a lower rate of diabetes.
How to enjoy:
- Slice a ripe pear thinly and add to your green salad with some feta and nuts for an array of textures
Beets
Why they're good for you:
Loaded with nutrients and antioxidants, beets fall firmly in the "superfood" category. Beets' ruby red colour comes from betalains - a natural pigment found in plants that has both antioxidant and anti-inflammatory properties. They are also high in fibre, high in nitrates (which have a positive effect on blood pressure), and high in folate. Plus, they're delicious and sweet when roasted.
How to enjoy:
- Roast beet salad with goats cheese and a nice homemade olive oil vinegar dressing is a satisfying side dish to any main
Pumpkin
Why it's good for you:
Pumpkins are good for much more than carving this time of year! This member of the squash family contains plenty of fibre alongside high levels of vitamin A, which is important for vision, immune function, reproduction and fetal development. Pumpkin also contains calcium, potassium, and magnesium, which all play a role in heart and cardiovascular health.
Be sure when purchasing pumpkin to either buy fresh, or if going with the more convenient canned version, ensure you're getting pure pumpkin puree - not pumpkin filling which contains preservatives and added sugar.
How to enjoy:
- Add pure pumpkin puree to overnight oats, or your favourite gluten-free pancake recipe alongside some chopped pecans
- Make a warming roasted pumpkin soup, perfect for fall weather
Cranberries
Why they're good for you:
Another superfood on our list, cranberries are a rich source of vitamins and minerals that contribute to overall health and wellbeing. A cup of cranberries have 25% of your daily vitamin C requirements, plus vitamin A, vitamin K, vitamin E and B-complex vitamins. They also contain unique phytonutrients that prevent urinary tract infections.
How to enjoy:
- Mix cranberries into healthy muffin recipes or other fall baking like scones and cookies
- Make a sugar-free cranberry reduction - cool and add to yogurts or overnight oats
Walnuts
Why they're good for you:
Like beets, walnuts are also high in anti-inflammatory properties - given that chronic inflammation contributes to many health issues such as Type 2 diabetes, high blood pressure, heart disease, asthma and obesity, getting more of this nut in your diet can only do good. In addition, walnuts are a great source of healthy omega-3 fats.
How to enjoy:
- Walnuts make a great afternoon snack alongside a cup of chai tea
