Now that summer is officially over, most of your favorite foods will also disappear (sadly). But the good news is that fall isn’t far. So that means you can reset your dietary pattern and also choose several nutritious foods meant for this season. The best part about having locally produced foods is that they are cheaper, helps communities, and most importantly, are eco-friendly (think about how instantaneously you get them and not via some grocery store). Also, when you consume more seasonal foods, the nutrients and flavors are intact. Just in case you haven’t added them yet, take a look at what possible healthy meal you can plan.
The deep crimson shade of these root veggies is due to the presence of betalains and phytochemicals that act as good antioxidants. As add-ons, they help reduce inflammation and also boost the detoxification system of the liver. When it comes to the vitamin B called folate, beets are rich in it. The body uses this to constitute the red blood cells and DNA. If the vegetable isn’t appealing by itself, add the grated ones to veggie sandwiches, wraps, or better still, salads.
You can try roasting beets and several such vegetables like carrots, parsnips, and turnip for a great dish. If you have precooked beets, sauté those in olive oil, alongside a generous dose of fresh orange juice and orange zest. Besides this, you can try doing beet chips, after you’ve sliced the beets and tossed them in olive oil, for a crispy texture. The green beet tops are equally good; especially for the presence of potassium, carotenoids, like alpha and beta carotene, and lutein, a phytochemical.
Another great source of carotenoids is the butternut squash which is shaped like a peanut. Antioxidants are replete too! This means that you can prevent early signs of heart ailments and cognitive functioning impairment. Cook a cup of squash which would offer you precisely 9.3 milligrams of beta-carotene. Now increase it three times and see how quickly you can save yourself from contracting any chronic disease. This is one such food with loads of alpha-carotene too, and consuming it implies you can prevent cancer.
Try a cup of cooked butternut squash and you can gain about 582 milligrams of potassium, 6.5 grams of fiber, alongside calcium, magnesium, and folate. As a side dish too, roasted butternut squash is a good item. Season it with ras el hanout, a unique North African spice blend, or plain cumin seeds. If nothing else, puree the squash and freeze it for future use. You can add the same to pasta, smoothies, muffins, sauces, and pancakes. The roasted ones taste great when added to green salads, stews, and burritos. You can blend that into a creamy soup, with few other fruits like apples or pears.
Sockeye Salmon (Canned)
While the season for wild sockeye salmons is over, the canned and frozen varieties will now abound. Salmon offers optimum Vitamin D, so expect to have a good heart and bone health, and a strengthened immune system while consuming it. Just three ounces contain about 715 international units. The quantity is adequate to supply vitamin B12 (4.7 micrograms), and calcium (197 milligrams), and also half-a-day’s requirement of selenium, known to protect the immune cells from free radical damages.
Try making burgers and cakes by tossing this inside the grain bowls or green salads or as add-ons, add it to frittatas and scrambled eggs. Salmon is also recognized for the omega-3 fats it produces, known for guaranteeing good heart health.
Better known as sunchokes, these are crunchy and brown-colored tubers that taste mostly like nuts. As a pre-biotic fiber, inulin, your gut microbes will be particularly nourished. Also, your digestive health stays great, as it’s known to increase satiety and enhance the absorption of minerals. Replete in iron, artichokes supply close to 2.5 milligrams for every half cup sliced.
You can either serve this in roasted, mashed, grilled, boiled, or stir-fried with veggies and soups, or simply add the raw ones in salads.
While there’s no compulsion of adding these nutritious foods to your daily diet, sometimes you can think of making the most of the season and of course, being a tad experimental. Depending on your dietary needs, these healthy foods can be your fall staples.