5 Nutritious Fall Foods
As the crisp air of fall settles in, it's the perfect time of the year to grab a sweater, soak in the fall foliage and embrace locally grown seasonal foods & cozy recipes. Not not only do they bring warmth and comfort to our day, but certain fall foods can also pack a punch when it comes to everyday nutrition! In this article, I’ll be sharing with you my top five favorite ingredients that offer a wealth of health benefits.
Let’s fall right into it!
1. Butternut Squash
You’ve probably noticed that butternut squash is a fall favorite veggie for most. Thanks to its naturally sweet flavor and versatility, it can be enjoyed in dishes like soups, casseroles, and roasts.
Beyond its taste, butternut squash is also powerhouse of fibre, vitamins A and C, and potassium, making it an all round fantastic starchy veggie choice!
One of the standout benefits of butternut squash is that it has a low glycemic index (GI). This means that it won’t cause significant spikes in your blood sugar levels when consumed in comparison to other starchy foods such as potatoes & rice, thereby making it a great alternative for those watching their blood sugar levels (ex: diabetic patients) or for those aiming for steadier source of energy throughout the day.
My recipe favourites?
2. Walnuts
Walnuts are not only a crunchy nutritious snack, but they are also one of the richest sources of plant-based omega-3 fatty acids (ALA) alongside chia, flax & hemp seed. Omega-3s are vital for heart health, reducing inflammation, and supporting brain function.!
Sprinkle them on salads, add them to your oatmeal, or simply snack on them to enjoy their benefits. Just a small handful goes a long way in boosting your nutrient intake for the day.
My recipe favourites:
3-Ingredient Date Walnut Chocolate Bars as a mid day snack
Cinnamon and Honey Roasted Walnuts to top in my salads!
3. Leeks
Leeks, a close relative of onions and garlic, are an unsung hero of fall produce. They contain prebiotic fibre, particularly inulin, which plays a helpful role in maintaining a healthy gut. Prebiotics serve as “food” for the bacteria in your digestive system, and as such, ongoing research suggests that prebiotics may help to improve digestion, to support the immune system, and to even enhance nutrient absorption.
Leeks can be sautéed, roasted, or added to soups and stews, providing a mild, sweet flavor and a wealth of nutritional benefits with every bite. Enjoy the fall classics with a different take such as Leek Mashed Potatoes or Butternut Leek Soup.
4. Brussels Sprouts
These little green cruciferous vegetables are packed with goodness. Brussels sprouts are a fantastic source of vitamin K, which plays a critical role in blood clotting and bone health. They are also very rich in fibre, which helps to support a healthy digestion and promote satiety for long term weight management.
Moreover, as a cruciferous vegetable, Brussels sprouts contain compounds known as glucosinolates, which have been studied for their potential cancer-fighting properties.
Roasting or sautéing them with a bit of olive oil can turn them into a delicious side dish that’s as healthy as it is flavorful. Try these Oven-Roasted Brussel Sprouts with Apples or keep it simple with Roasted Brussel Sprouts.
5. Kale
Finally, kale. This leafy green veggie has earned its title as a superfood for a reason. Commonly known for being an excellent source of vitamin K, it's also loaded with vitamin A, beneficial for vision and skin health, as well as magnesium, a mineral important for muscle and nerve function.
Whether you toss it into salads, blend it into smoothies, or sauté it with garlic, kale is a nutrient-dense addition to any fall menu!
My favourite ways to enjoy kale
Make the most the fall foliage AND produce!
As fall brings cooler weather and shorter days, it’s a great time to take advantage of the nutrient-dense seasonal foods that are readily available. Whether you're roasting butternut squash, tossing walnuts into your salads, or sautéing Brussels sprouts and kale, these five foods will not only bring comforting flavors to your table but also offer a variety of health benefits to help you stay nourished, energized, and ready to embrace the fall season.