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What to Eat Now! The Best Seasonal Food and Recipes for Fall.


The cooler temperatures not only signal the change in season but also introduce new and delicious fall produce.  This produce is a perfect addition for the comfort food we crave and is also chock full of the vitamins and minerals we need to keep our immune system strong during cold and flu season.  Here are my favorite fall foods and the best way to prepare them!


bakedcinnamonapplesApples may be the most iconic fall food.  They are high in cancer fighting phytochemicals as well as dietary fiber.  Fiber can help stabilize your blood sugar and keep you full longer.  Although apples can certainly be enjoyed on their own, I love sprinkling them with cinnamon and baking them for a sweet and health addition to oatmeal or an after dinner treat.

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Brussels Sprouts

BrusslesCookedBrussels sprouts used to be high on the list of the least liked vegetable; however over the
last few years you they have been popping up on menus across the country.  This is great because a ½ cup serving contains over half your RDA of vitamin C.  My favorite way to prepare Brussels sprouts is roasting them with coconut oil.  This adds a natural sweetness to their somewhat bitter taste.

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parmesan-roasted-cauliflowerCauliflower is high in Vitamin A, which is important for healthy vision, skin and bones.  Cauliflower is a very versatile vegetable and tends to absorb flavor quite well.  This makes it a great vegetable for picky eaters.  As with Brussels sprouts, my favorite way is roasting cauliflower with garlic and herbs for a delicious side that complements a flavorful dish.

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pumpkinAlthough we tend to focus on the outside of the pumpkin (Halloween) or pumpkin flavoring (lattes) most of the nutrients are found in the part we throw away.  Pumpkin seeds contain tryptophan, which helps the body make serotonin.  Serotonin is a neurotransmitter that gives you a relaxed feeling and helps you sleep.  The pumpkin seeds can simply be roasted and the meat of the pumpkin is great to puree and add to smoothies or batter.

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pomegranatePerhaps the most vibrant of the fall produce, pomegranates are as health as they are beautiful.  They have a specific polyphenol that is a powerful anti-oxidant.  In preliminary studies, this polyphenol helped reduce the plaque that is a sign of Alzheimer’s and helped improve function in certain mental tasks.  Pomegranates are most often consumed through juice but I like to sprinkle them on salads or add them to my whole grains for a burst of color and flavor.

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Sweet Potato

sweet-potatoSweet potatoes are lower glycemic than the white potato, helping it keep your blood sugar stable.  It is also high in potassium.  Potassium is important to help your body recover from your workouts and also helps maintain healthy blood pressure.  Sweet potatoes can be a healthy alternative to any typical white potato prep.  My favorite way is to slice the sweet potato and bake them until crisp. I love how the crispy outside compliments the sweet gooey center!

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Article was written by Tara Coleman and first appeared on

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