Fall superfoods to put on your plate

The summer bounty may be out of season but autumn’s crop of fruits and vegetables are ripe with nutrition. Put these five fall superfoods on your family’s fall menus.
The summer bounty may be out of season but autumn’s crop of fruits and vegetables are ripe with nutrition. Put these five fall superfoods on your family’s fall menus.

Pumpkin

Canned pumpkin is convenient start to pumping up the nutrition of your autumn meals, but don’t overlook the pretty orange pie pumpkins in the produce aisle. A member of the winter squash family, pumpkins can be cooked in the same ways you prepare acorn and butternut squash. Roasted, baked, simmered, or stewed, fresh pumpkin flesh becomes deliciously tender and adds a vibrant color to any dish you put it in. Pumpkin is low in calories and high in antioxidants, such as beta carotene, and a tasty source of fiber, calcium, iron, magnesium, and folate. Dig into these pumpkin recipes.

Pomegranates

One of my favorite fall fruits, pomegranates are teeming with vibrant nutrients, such as potassium, vitamin C, polyphenols and vitamin B6. Pomegranate arils (the plump little gems of juicy goodness inside the thick skin) and juice can reduce the risk of inflammation, heart disease, and more. Low in calories, pomegranate arils can be eaten as a snack, tossed into salads, or used to brighten up your vegan desserts and cocktails. If you prefer the juice, just make sure you buy 100 percent fruit juice.

Kale

Rich in flavor and one of the most concentrated sources of nutrients, kale and other dark leafy greens deliver an abundance of antioxidants, namely vitamins A, C, and K, as well as cancer-fighting sulphur-containing phytonutrients. Low in calories and deliciously versatile in the vegan kitchen, kale also contains health-promoting caretenoids and flavanoids. Tasty ways to up your kale consumption.

Apples

Fall wouldn’t be fall without apples. Apples are loaded with antioxidants, fiber, vitamins and minerals — an apple a day really can keep the doctor away. Apples are a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc as well as vitamins A C, E, K, B vitamins, folate, and niacin. The many varieties of apples ensures a yummy variety in your diet and apple-licious recipes.

Cauliflower

Broccoli gets a lot of attention as a superfood but cauliflower is a nutritional superstar, too. Cauliflower is a cruciferous veg just like broccoli, cabbage, kale, and Brussels sprouts, and boasts a tasty bevy of nutrients. This crunchy fall vegetable is low in fat, calories, and carbohydrates, and high in fiber, folate, vitamin C, and several cancer-fighting phytochemicals. Cauliflower is best known for its white color, but you can also find in yellow, orange, green, and purple hues, which can make it more appealing to picky eaters. Eat more cauliflower!

 More vegan diet tips!