Savor the Season with Nutritious Fall Food

As the leaves begin to change, so does seasonal produce and the foods we find ourselves wanting to eat. Chillier days are made for warm spices, fall recipes, and comfort food featuring autumn’s hearty vegetables. 

Fall produce is perfect for the season’s cozy vibes. Rich in both color and nutrients, fall food tends to be high in  vitamins A and C, which help support a healthy immune system. Perfect timing before heading into cold and flu season! 

To reap the most nutritional benefits from the fall harvest, incorporate a wide variety of the season’s produce into your meals and snacks. Fall food is mother nature’s generous and delicious gift to our well-being. Be sure to enjoy all the earth offers this time of year – starting with this list of Thistle’s top fall food picks.

Fall Food #1: Cruciferous Vegetables and Hearty Greens

Cruciferous vegetables are a diverse group of produce that have promising evidence to support their benefit in cancer prevention studies. Researchers believe that their anticancer properties come from sulfur-containing compounds called glucosinolates, which are chemicals that contribute to the vegetables’ sometimes strong flavor profile. Most cruciferous vegetables are also great sources of folate, fiber, and Vitamin K. Dark leafy greens in particular provide additional immune-boosting Vitamins A and C.

Some cruciferous vegetables harvested in the fall include: brussels sprouts, broccoli, cauliflower, kale, and swiss chard. Other notable non-starchy fall foods are endive and radicchio, both known for their slightly bitter and spicy taste. These fall veggies are packed with nutrients and easy to add to all sorts of dishes. We recommend sauteeing cruciferous and leafy fall food as a side dish or using them as the base of an autumn-inspired salad! 

Fall Food #2: Root Vegetables

Root vegetables tend to get a bad rap due to their high starch content. While they are often higher in carbohydrates than other vegetables, root vegetables – even white potatoes – provide us with many important micronutrients. Here are just a few of their benefits:

• The deep orange hue of sweet potatoes and carrots indicate that they are high in the antioxidant beta carotene, a compound that supports immune function as well as skin, lung, and eye health. 
• Root vegetables contain phytonutrients and are good sources of fiber, which aids in healthy digestion, promotes stable blood glucose levels, and can improve cholesterol. 
• White potatoes are an excellent source of potassium (even better than bananas!) and are also high in Vitamin C.
• Beets contain dietary nitrates, which can lower resting blood pressure and improve blood flow throughout the body by way of diluting blood vessels.

Roasting root vegetables is an easy way to include them in your meals this fall. Any combo of potatoes, sweet potatoes, beets, rutabagas, carrots, turnips, and parsnips makes an excellent fall food side dish.  

Fall Food #3: Winter Squash

Pumpkin season is back! Winter squash comes in all shapes and sizes, and can be featured in a wide variety of both sweet and savory dishes. This group of fall foods has the versatility to be a standout side dish, and the flavor to be the star of the show. Since their nutrient profile is similar across varieties, we encourage you to try as many as you can - you’ll find that the texture and taste of this fall food can vary quite a bit! 

Be sure to try delicata squash while they’re in season. It’s relatively low in carbohydrates and is easier to prepare than other varieties of winter squash – no peeling of the skin required. As with most types of squash, delicata is high in Vitamins A and C; it is also a great source of fiber and the heart-healthy mineral, potassium. Other gourds to enjoy this autumn include butternut, acorn, and spaghetti squash. You can typically store them longer than other vegetables – they stay fresh for a couple weeks to several months, depending on the variety. 

As you’re preparing squash this fall, be sure to save the seeds for roasting! While you’re probably familiar with pepitas, all squash seeds are edible and can be served plain, lightly salted, or seasoned with herbs and spices. Squash seeds are loaded with protein, healthy fats, magnesium, iron, and fiber. These valuable nutrients belong on your plate, not in the compost or trash. To see all the ways we incorporate squash and other fall food into Thistle’s meals, keep an eye on our weekly menu!

Fall Food #4: Seasonal Fruits

Many fruits are primed for harvest during the cooler months of fall. Persimmons typically ripen starting in mid-September, and make for a great component of a snack. They contain antioxidants (such as beta carotene) and also provide fiber, potassium, and manganese, as well as Vitamins A and C. 

Cranberries and pomegranates are other fall food staples that are incredibly high in antioxidants, with the potential to combat oxidative stress in our bodies. Pomegranates are a well-balanced snack on their own due to their macronutrient profile - the edible part of a pomegranate provides a ton of fiber, as well as some healthy fat and protein. Meanwhile, tart cranberries are a nutrient-dense addition to sauces, smoothies, salads, dressings, and desserts. They provide valuable vitamins and minerals, and also contain compounds that help to maintain urinary tract health. 

Apples and pears are other great fall fruits to bite into this season. Both are high in polyphenols, a group of compounds with antioxidant properties that help to protect against chronic diseases. Apples and pears have a high water and fiber content, helping those who enjoy them to stay fuller for longer. Apples contain a soluble fiber called pectin, which can lower cholesterol and improve bowel regularity. Pectin is also a fermentable fiber, meaning it acts as a prebiotic and can be broken down by our gut bacteria to be used as food, helping to promote a healthy gut microbiome. 

This season, enjoy all the flavors and nutrition that fall food has to offer.