Fall’s refreshing change in the weather signals a taste transition, too, as autumn’s seasonally fresh ingredients begin to appear on restaurant menus.
Berries bow out to make way for apples, and summer squash turns to winter varieties such as acorn and butternut. Registered dietitian Kathleen Zelman gives her nutrition stamp of approval to roasted vegetables.
“If it’s a winter squash like butternut, or a sweet potato, it can almost taste like candy and melts in your mouth without adding any butter at all,” Zelman said. “And the deep orange color means they’re a great source of vitamin A.”
The spectrum of colors found in autumn’s harvest, from red apples to dark green kale to purple beets, indicates these foods are rich in all kinds of disease-fighting antioxidants and healthy plant compounds called phytonutrients.
Here’s a look at the benefits that come with fall’s fresh fruits and vegetables:
— Apples: Vitamin C and fiber. There are 5 grams of fiber in one medium apple. Have a baked apple for dessert. Beleza’s warm Farm Apple Compote dessert with cinnamon ice milk satisfyingly captures “apple pie a la mode” appeal without the fat and calories of pastry and ice cream.
— Brussels sprouts: Fiber, vitamin C and folate. There are 3 grams of fiber in four sprouts. You can eat four, can’t you?
— Cauliflower: Vitamin C and folate. Very low in calories — just watch the cheese sauce.
— Collard greens, turnip greens and kale: Vitamin A, vitamin C, fiber and calcium. That’s right! Calcium, famous for being in milk, also is found in these greens.
— Winter squash and pumpkin: Vitamin A, vitamin C, potassium, fiber and folate. Try cooked pumpkin in savory dishes.
— Sweet potatoes: Fiber, vitamin A, vitamin C and potassium. Count 100 calories for one medium sweet potato. Roast and enjoy without added butter.