Harvest the Benefits of Fall Produce!

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Fall brings delicious fruits and vegetables that can be incorporated into so many recipes! Take advantage of the cool, crisp weather and head to a local pumpkin patch or apple orchard to get your produce straight from the source! Here are a few fruits and vegetables to choose this fall season:
Pumpkin – Pumpkin is a delicious squash packed with vitamin A and fiber. Although we often think of pumpkin with dessert items, it is also a great option for savory meals! Try making a pumpkin soup or curry to get a fall inspired meal while also gaining the nutrients of pumpkin!

Beets – Beets contain nitrates which can help athletic performance! Also, the pigments in beets contain many anti-inflammatory properties! Although beets might be intimidating to some people, they are extremely versatile in the way that they can be prepared! Make sure to remove the skin; This can be done by peeling the beets while they are raw, or rubbing the skin off after they are roasted. Eat beets raw, in a salad, roasted, or pickled!

Kale – Kale is loaded with nutrients such as vitamins A, C, and K, and manganese!  Not only can kale be used in a salad, but it is great sautéed or cooked in soup! Kale leaves are tough and won’t wilt as quickly as spinach when sautéed. For a healthy snack, drizzle fresh kale with olive oil and a seasoning of choice, and bake it in the oven for delicious kale chips!

Cranberries – Cranberries contain the compound proanthocyanidin which prevents harmful bacteria from sticking to our bladder wall – hence why cranberry juice is often suggested to protect from urinary tract infections. Cranberries are versatile in that they can be prepared raw, cooked, or dried! Try cranberries with your next poultry dish or add dried cranberries to your salad. The options are limitless!

-KH


https://www.eatright.org/food/nutrition/healthy-eating/9-fall-produce-picks-to-add-to-your-plate

https://www.thekitchn.com/all-about-beets-97160

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