
Fall is finally here!

The days are becoming shorter, the weather is cooler, the leaves are beginning to change colors and the pumpkin spice is making everything nice.
Yes, Fall has arrived. This is not only a great season for wardrobe and house décor change, it is also a great time to try new Fall recipes and incorporate healthy Fall ingredients into traditional meals.
Building a Healthier Bowl
Cinnamon
Although cinnamon can and is used year around, it is favorite Fall spice for many to spice up traditional dishes. The spice comes from the inner bark of several trees and has been used in traditional medication, cooking and baking for thousands of years. Cinnamon contains antioxidant and anti-inflammatory properties which may help to manage blood sugars, protect against heart disease and reduce inflammation. Cinnamon can be added as a topping on fruits, in cereals, coffee or teas.

Pumpkin
Pumpkin is most associated with the taste of Fall and there is good reason why. Pumpkins are in abundance during mid-September through November. Making them plentiful to be used in for Fall and Holiday recipes. Pumpkins are nutrient dense and an excellent source of potassium, iron, magnesium, fiber and vitamin C. These nutrients may help lower blood pressure, improve the appearance of skin and boost digestive health. Pumpkin and its spice can be incorporated into muffins, quick breads, pumpkin rolls, lentil soup, chili, oatmeal, and of course a latte.

Butternut Squash
This sweet yet earthy flavored fruit, yes, it is technically a fruit but is considered a vegetable in culinary, provides about 450% of the DDI for vitamin A in just one cup. In addition, it can provide a day’s worth of vitamin C and 7 grams of fiber. Butternut squash pairs well with both sweet and savory dishes such as soup, chili, lasagna and a salad.

Apples
Fall is the peak of apple season and there are so many delicious varieties to choose from such as Golden Delicious, Granny Smith and Honeycrisps. As the saying goes, an apple a day keeps the doctor away and that is because of the they are full of fiber, potassium, vitamin C and antioxidants that are all helpful in prevention of certain conditions such as cancer or heart disease. The great thing about apples is that they can be eaten just as they are or used in main dishes and desserts.

Beets
Sometimes overlooked and underrated, this versatile vegetable has an impressive nutrition profile. While being relatively low in calories, they are rich in antioxidants, fiber, iron, vitamin C and B6. The most common way to enjoy beets is to drink its juice, but they also can be beneficial when consumed raw, in salads, boiled, baked, turned into chips or eaten dried. Beets can be pickled so they can be enjoyed year-round.

Fall into Better Health Recipes
Looking for a new Fall recipe or ideas on how to include healthy fall ingredients into meals? Check out these recipes!
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
In addition to an abundance of antioxidants, the Açaí berries are also full of healthy fats, potassium, calcium, omega 3, omega 6, and vitamins B1 and B6. All of these nutrients can play an important role in overall health. Learn more about Acai and discover if it is as healthy as you might believe with our previous edition of Food for Thought!

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