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Healthiest foods for fall
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The Fall Equinox, which occurred this last week, is always a bitter-sweet day on the September calendar. With it go those long, inviting summer days, and in exchange we accept cozier days, spent wearing old sweatshirts, curling up in front of football games and enjoy time with family and friends.
During those gatherings it's all too easy to give in to the classic comfort foods of fall. So in the spirit of eating seasonally (inspired by the movie Food, Inc.) here are the healthiest foods of fall.
Apples
A healthy source of Vitamin C and Fiber – this crisp fall fruit keeps the doctor away by lowering cholesterol, aiding digestion and detoxifying the body. Warm-up your mornings with this Apple Cinnamon Oatmeal, a true power breakfast.
Pecans
A perfect mid-day snack, under those shells are heart-healthy fats, 19 vitamins and minerals and quality fiber. Pecans naturally provide antioxidants and lower cholesterol. Satisfy your craving for crunchy and sweet with these Pecan Cookies.
Pumpkin
This gourd has carved a healthy niche for itself, providing Vitamin C, potassium and fiber. The snackable seeds are a high source of essential fatty acids and zinc. Pumpkin is also one of 14 super foods. Skip the fattening coffee shop creations and make this irresistible pumpkin pie in a glass yourself - try the Frosty Pumpkin Smoothie.
Cranberries
Tiny but mighty, these fall berries prevent urinary tract infections, reduce dental plaque and reduce kidney stones. Cranberries are also a source of Vitamin C, fiber and low in calories. This Cranberry Salad features most of fall's healthiest foods.
Butternut Squash
Offering a healthy serving of fiber, this gourd will fill you up, while also providing beta-carotene, Vitamins B and C and potassium. All of which can help you avoid cancer and heart disease. It's one of the many hearty ingredients in this Turkey and Black Bean Chili.
Pomegranates
It's those sweet, juicy, crunchy arils that give the pomegranate its nutritious power and make it a super food. And that radiant color makes them even more appealing. This fruit is rich in antioxidants that help manage bad cholesterol levels (LDL), in addition to providing 40 percent of daily need of vitamin C, plus folic acid and vitamins A and E. For these, cut open and enjoy the fresh juice and arils (the seeds).
Sunflower Seeds
A quarter-cup of these crunchy seeds offers 90 percent of the recommended daily intake for vitamin E, which can help build-up your immune system and fight off cold and flu. Not to mention the healthy fats that come from seeds. Watch your portions and sodium though - a tablespoon three times a day on yogurt, in salads, or just to snack on is the best way to eat these.
Sweet Potatoes
Remember the more colorful your foods are, the better for you. So a bright orange sweet potato offers more nutrients than a starchy white. These savory potatoes offer antioxidants, are an excellent source of vitamin A via beta-carotene, and also good for vitamin C, fiber and potassium. Bake one of these instead of a regular potato, or make baked Sweet Potato Fries.
Most of these items can be found at Wichita's farmer's markets - letting you savor an even fresher flavor. It's also important to remember to eat the whole fruit, rather than a juice.
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