pumpkin seeds

Nutrition and Fitness | 8 years ago

Dig Into These 4 Fall Tastic Fruits and Veggies

Dig Into These 4 Fall Tastic Fruits and Veggies


Autumn’s bounty of fresh fruits and vegetables makes fall the perfect time to add some healthy new tastes to your table. Get the scoop on these 4 super fall foods and try these easy ways to include them on your menu this season. 

Pears

At 100 calories and 6 grams of fiber per serving, pears are a nutritional bargain. They’re also a good source of vitamin C, and they’re known to be the least allergenic of all fruits. Try pears on the grill, pureed into soup or a smoothie, or simply sliced and tossed with a salad

SIMPLE PEAR SALAD

Ingredients:
2 Bosc pears
1 orange, peeled, cut into sections
1 cup green grapes
1 teaspoon fresh lemon juice
Zest of 1/2 lemon

Directions:
Core and slice the pears, sprinkling them with lemon juice so they don’t discolor.
Add the oranges, grapes and lemon zest, and sprinkle with the grape juice.

Sweet Potatoes

Just one medium sweet potato serves up more than a day’s worth of vitamin A and one third of the day’s recommended amount of vitamin C. They’re also packed with fiber, vitamin D and iron. Try this recipe to add some sweet potato power to your family’s breakfast.

SWEET POTATO BREAKFAST SPREAD

Ingredients:
1 medium sweet potato
½ teaspoon olive oil or light margarine
Toppings: cinnamon, pecans, cranberries, and honey to taste

Directions:
The evening prior, bake one large sweet potato in the oven for 30 to 60 minutes, or cook in the microwave for 7 to 8 minutes. Remove the inside of the sweet potato and place in a bowl.
Add toppings, mash well, cover and refrigerate.
Before serving, take a spoonful of sweet potato spread and warm in the microwave. Add it to whole grain toast or crackers.

Pumpkin

Pumpkin is incredibly rich in vital antioxidants, vitamins, minerals and fiber. One serving provides 300 percent of the day’s vitamin A needs, and its seeds are a great source of protein, fiber, minerals, and essential omega 3s. Roasting pumpkin seeds is a fun family activity and a healthy way to enjoy the fall season.

ROASTED PUMPKIN SEEDS

Ingredients:
2 cups of pumpkin seeds, cleaned
1 tablespoon olive oil
1 tablespoon sugar
1 teaspoon cinnamon powder

Directions:
Preheat oven to 300°F.
Place the seeds in a saucepan and cover with water. Bring seeds to a boil and then let simmer for 10 minutes.
Remove from heat, drain, and pat dry. Toss the seeds with olive oil, sugar and cinnamon.
Line a baking sheet and spread the seeds out evenly. Bake until the seeds begin to brown, 5 to 20 minutes. When lightly browned, remove the pan from the oven and let cool.

Kale

Join the kale craze. It’s a nutritional powerhouse, rich in beta carotene, vitamins K, C, B, and minerals calcium, potassium and iron. Kale chips are an easy and fun way to add the benefits of kale to your diet.

KALE CHIPS

Ingredients:
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt

Directions:
Preheat oven to 350°F. Line a cookie sheet with parchment paper.
Remove the leaves from the thick stems and tear into bite-sized pieces. Wash and dry the kale.
Place leaves evenly on baking sheet. Drizzle kale with olive oil and sprinkle with salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.

 Download the infographic to keep handy all year long.