Pumpkin spice may get all the attention this time of year, but it’s far from the only fall food worth celebrating. Autumn also brings a variety of vegetables that are packed with nutrients and at their peak flavor. From sweet potatoes to Brussels sprouts, these seasonal favorites can make it easier to add more vegetables to your meals.
“Vegetables provide numerous health benefits that are almost too important to quantify,” says Carrie Ek, registered dietitian and clinical nutritionist at Advocate Lutheran General Hospital in Park Ridge, Ill. “Studies have even found people who consume the recommended five servings of fruits and vegetables per day tend to have a lower risk of premature death and cancer. Fruits and vegetables also are a lot lower in calories than other foods, which helps prevent obesity.”
Eating enough vegetables daily can be a difficult task, especially for kids, but there are easy and delicious ways to integrate these seasonal- and nutrient-packed foods into your diet.
Here are five vegetables that are in peak season this fall:
Sweet potatoes
Simply bake in the same manner as a white potato and serve as a side dish. For a quick and savory side, microwave potatoes and stuff with cheese, black beans and corn. You can also cut them into thin slices to roast in the oven as fries. You can even turn them into a sweet treat: Just roast them and sprinkle brown sugar or drizzle maple syrup on top.
Brussels sprouts
Prepare these veggies by sautéing in olive oil or roasting them in the oven. They pair well with an assortment of foods such as nuts, raisins, bacon, pancetta, maple syrup and cheeses.
Winter squashes
Pumpkin, butternut squash, acorn squash and even spaghetti squash are some of the most popular seasonal vegetables for a reason. They’re delicious and incredibly versatile.
Roast cubes of butternut or acorn squash as a side dish, add them to salads or blend them into soups. Pumpkin can be stirred into oatmeal, smoothies and baked goods for extra flavor and nutrition.
Kale
Blend kale into a fruit smoothie, or add it to soups, stews and grain bowls. It can also be mixed into salads or roasted into crispy kale chips for a nutrient-packed snack.
Beets
Roast beets to bring out their natural sweetness, then add them to salads, grain bowls or side dishes. They pair well with goat cheese, nuts and citrus flavors, making them a versatile addition to fall meals.
How many vegetables should you eat?
Myplate.gov recommends a person fills half of his or her plate with fruits and vegetables for a well-balanced meal.
“Most people are overly concerned about the type of fruit or vegetable and whether it is organic or fresh,” Ek says. “I try to remind everyone, any fruit or vegetable is better than no fruit or vegetable at all.”
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