Five on Friday: 5 Fall Super Foods
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Five On Friday

Five On Friday

The autumn harvest includes a variety of root vegetables and hearty fruits. Find these 5 Super Foods at a Farmer's Market or CSA (Community Supported Agriculture) where you can buy a share of produce from your local farm. You'll have great comfort meals to enjoy on a cool, fall night.  All month I will share my favorite fall recipes on Facebook.
An apple a day will keep the doctor away!  There are over 2,500 varieties of apples grown in the U.S., so make sure to branch out from the popular Red Delicious and Granny Smith! 1 medium apple contains 80 calories and 4 grams of fiber. The soluble and insoluble fiber can help prevent heart disease and assist with digestion. Keep the skin on; that is where the majority of the fiber and Vitamin C are found.  Apples are one of the "Dirty Dozen"; the top 12 fruits and vegetables highest in pesticides so it's best to choose organic apples. They are great in salads, oatmeal, homemade applesauce, soup, salsa, muffins, slaw, apple crisp, sliced on sandwiches, dried into chips or dipped in almond butter as a snack.
Brussels Sprouts need to be given a second chance! One cup contains 40 calories, 3 grams of protein, 3 grams of fiber and >100% of both your Vitamin C and Vitamin K for the day.  Try roasting instead of steaming; this carmelizes their natural sugars and brings out a sweeter taste. They are great in salads, casseroles, soups or roasted as a side dish.

Pumpkins are a classic symbol of the season, but this Halloween staple is good for more than just carving! It is technically a type of winter squash and over 1.5 billion pounds are produced each year in the U.S.  1 cup of canned, unsweetened pumpkin contains 100 calories, 8 grams fiber, >100% of your daily Vitamin A and more potassium than a banana. The fiber helps keep you full and the Vitamin A is crucial for healthy vision and immune system function.  There are a lot of pumpkin inspired products; most of them aren't healthy and some have no true pumpkin. Make sure you read labels, or make your own pumpkin creation!  Pureed pumpkin can be added to bread, risotto, soup, pudding, muffins, pancakes, oatmeal, smoothies, lasagna, pie, pizza, chili, hummus, salads or made into pumpkin butter. 

Don't forget the seeds (there are ~500 in every pumpkin.) They are a natural source of protein with 12 grams per cup. Roast them and keep as a great on-the-go snack.  

 


Comments

Simple nutrition are very important for the children's and the children's can beocme successful and develoepd in the country. Children's need good food.

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04/19/2017 1:13am

There are a lot of benefits of eating those fruits and vegetables. I haven't eaten Brussels Sprouts before, but someday I'm going to try because I know it'll do good to my body. Meanwhile, Apple is my favorite fruit. I love its delicious & nutritious taste. Apples are known to have good effects to our teeth. It makes our teeth whiter & healthier. Moreover, it boosts our immune system and decreases the risk of diabetes. It's important to store such fruits & veggies to our refrigerators.

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04/19/2016 5:38am

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11/03/2016 5:49am

Yeah, I like Fall season for these foods. Which season is your favourite and why?

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11/30/2016 9:30am

We don't have to eat fully nutritious food, because we can have portions of it day by day. As long as e are informed with what kind of nutrition that we need. This information is what each person needs be known of, for their health benefits.

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05/17/2017 8:08am

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