Harvest the Benefits of Fall Produce!

-



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

Comments

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prevent hypohydration. Now, lets talk about pre-exercise me
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 received a soy-based supplement for 12 weeks while the other 3
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 December – Pears Contains fiber Vitami
Read more