As the seasons change so do many of our fresh food choices. Summer is coming to an end and Fall is on the horizon. You may have noticed that many of the fresh fruits and vegetables that you enjoyed during the warmer months are escalating in price and even disappearing from your grocery store shelves. This is because produce such as water melon, pineapple and summer squash are no longer in season. Do not worry though, there are plenty of Fall produce to please your palette and add a powerful nutritional punch to your diet. Here is a quick guide to some of the fall seasons most popular produce.
Carrots:
Carrots can be found through out the year. You can find them raw with the stems still attached or bagged into bite size snacks, either way carrots are a great a vegetable anytime of the year and especially during the cooler months. Carrots offer a wide variety of health benefits and can be eaten raw or cooked. Carrots contain antioxidants which can assist in protecting your body from cardiovascular disease and forms of cancer such as post menopausal breast cancer, bladder cancer, as well as colon, larynx and prostate cancer. Carrots can also cut a persons risk of lung cancer up to 50%. A well known fact about carrots is they help to improve you eyesight sue to the amount of beta carotene they posses. And to top it all off they can help regulate blood sugar! Talk about a super food!
Apples:
Apples are another year round staple that seem to make their way to the foreground during the fall and winter. They come in a wide variety from Macintosh to Granny Smith so you are sure to find a type youll enjoy. A fat reduction overview can help you produce a clear describe of what you demand to focus on to carry out your fat loss purpose if you're a novice; or serve as a reminder for these who are at an advanced or more enhance stage of their losing weight strategy. Promptly after are seven steps that can serve as tips for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have misled people into believing that it is the same, but most diets and weight loss plans only work by causing a person's body to eliminate more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Apples contain several vitamins and minerals that are beneficial to the body. Apples are lower in calories and good source of fiber which can aid in appetite control. Apples do not contain fat, sodium, or cholesterol but they do contain Phytonutrients which are responsible for lowering your bad cholesterol which is commonly referred to as LDL.
During the cooler months when we think of apples we get lost in thoughts of apple pie, apple strudel, apple dumplings, the list could go on! But these delicious desserts can wreak havoc on your diet. Before digging in try making an alternative, healthier version which youre sure to enjoy even more knowing you wont mess up your diet.
Cranberry:
Cranberries just seem to scream fall. You can find them as part of centerpieces, wreaths and even into the winter months as tree decorations. Although they make for a great addition to your dcor they really shine as a fall super food. In recent news research is being conducted at Rutgers University about the benefits of cranberries. In its juice form cranberries have been found to block urinary tract infections, prevent plaque formation on teeth and prevent stomach cancer and ulcers. The easiest way to consume cranberries is in their juice form. You can also use them in baked goods, cook them on the stove to create a yummy chutney or just eat them raw if you can stand their tartness.
Pumpkin seeds:
A more iconic fall favorite are pumpkin seeds. Many can relate to carving a pumpkin and then saving the seeds you scooped out of the middle to bake and eat. The good news is that these yummy seeds are more than just a fun snack they are good for you!. Pumpkin seeds although high in calories contain good fat that your body needs and likes as well as Protein. Just be sure to consume in moderation as typically they contain about 559 calories per 100 g of Pumpkin seeds. Yikes! But dont let that number scare you away from having a few as a snack. Pumpkin seeds are full of fiber which means it wont take many to suppress your appetite. They are also pack with vitamin and minerals. Pumpkin seeds contain essential amino acids such as Glutamate. Glutamate which helps produce the nurochemical in the brain that reduces stress and anxiety. So the next time you have a speech to give or a big test snack on some pumpkin seeds!
Acorn squash:
Acorn squash is one of the most versatile fall foods. It can be baked, boiled, stuffed and pureed. You can use it in soups, casseroles, as a side dish or as part of a main dish. Acorn squash are a low calorie alternative to potatoes. They are full of vitamins and minerals with 1 cup of acorn squash containing 30% of your daily allowance of vitamin C. Acorn squash are also full of fiber which can help keep your appetite at bay and aids the body in processing fattier foods.
Acorn Squash Recipe:
Serves 2
Ingredients:
1 Acorn squash cut in half length wise
2. 2 teaspoons dark brown sugar
3. 1 tablespoon " I can't believe it's not butter" ( or spread of your choice)
4. 2 Tablespoons Sugar free maple syrup
Instructions:
Pre heat oven to 400 degrees.
Place both halves of squash cut side up on a cookie sheet lined with tin foil.
Coat each half with a thin layer of butter or butter alternative.
Sprinkle 1 teaspoon of dark brown sugar on each half of the squash.
Drizzle each half with 1 tablespoon of sugar free maple syrup.
Bake for 30-35minutes. Remove, place in a bowl or on a plate and enjoy!
References:
Nutrition-and-You.com (August 2012.) Pumpkin Seeds Nutrition Facts. Retrieved from http://www.nutrition-and-you.com/pumpkin-seeds.html
Fitday.com(August 2012.) The Nutrition of Acorn Squash. Retrieved from http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-acorn-squash.html
NBCNews.com(November 20,2006.) Research Shows Benefits of Cranberries. Retrieved from http://www.msnbc.msn.com/id/15814415/ns/health-diet_and_nutrition/t/research-shows-health-benefits-cranberries/
Fitday.com( August 2012.) The Nutrition of Apples. Retrieved from http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-apples.html
Fitday.com(August 2012.) The Nutritional Food Value of Carrots. Retrieved from http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutritional-food-value-of-carrots.html
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