Three favourite fall foods
From fall fruits to winter vegetables, it’s the time of year when the options are endless to enjoy autumn’s harvest. As we transition from longer, warmer days to shorter, cooler ones, the idea of cozy Sundays at home re-discovering delicious local foods is comforting. Let’s explore my three favourite fall foods and their health benefits.
Butternut Squash
Botanically, all types of squash are fruits, but they are treated like vegetables. Most winter squashes are likely native to the Americas. The pear-shaped butternut squash (a type of winter squash) is known for its nutty, sweet taste. This fall favourite pairs well with a variety of flavours including apple, smoky bacon, cinnamon and balsamic vinegar. It’s very versatile for the season and can be used in soups (pureed or diced), roasted as a hot side, in pilafs and in cold salads, mashed to replace traditional white potatoes, and even as an ingredient in muffins.
Why butternut squash is good for you
Butternut squash is high beta-carotene, vitamin C and fibre, which support immune and digestive health. Beta-carotene gives squash its orange-coloured flesh and is converted into vitamin A which is good for eye health. More good news! Butternut squash contains high levels of the antioxidants – lutein and zeaxanthin, which help combat oxidative stress promoting immune health.
Cranberries
Cranberries are native only to North America. Just three commercially grown crops including cranberries, blueberries and Concord grape can make this claim. It is said that William MacNeil planted the first commercial bog in Nova Scotia in 1870. Interesting fact, cranberries do not grow in water. Flooding the cranberry plants floats the berries out of the twisted, tangled vines making them easier to harvest. A long-time traditional Native American food combined cranberries with dried meat creating a special “energy bar” called pemmican. It stored well and during the wintertime provided a good source of fat and protein.
Do you find fresh cranberries too tart? To develop a taste for fresh cranberries, try adding a few to hot oatmeal with a sprinkle of brown sugar (½ teaspoon) or a drizzle of honey, plus a dash of nutmeg. Get creative and include them in a cranberry salsa with avocados, Roma tomatoes, mango and cilantro.
Why cranberries are good for you
Cranberries are packed with the antioxidant proanthocyanidins. Antioxidant-rich cranberries combat oxidative stress which decreases inflammation and supports immune health. They are a good source of fibre for digestive health, vitamin C for immune health and vitamin K for bone health. A 60 mL (¼ cup) serving of fresh cranberries is only 12 calories.
Pumpkin Seeds
The crunchy, chewiness of roasted pumpkin seeds brings back childhood memories of autumn, Thanksgiving and Halloween. Pumpkin seeds have a subtly sweet, nutty flavour. They are available in many forms – raw and shelled, raw and unshelled, roasted and shelled, and roasted and unshelled. Roasted pumpkin seeds are one of those recipe ingredients you can make in advance and add to other recipes, including salads, stir-fries and casseroles. Add them to hot or cold cereal. Toss in yogurt and on sautéed vegetables. Mix them into your favourite baking or granola recipes. And my favourite, roast them whole, direct from the pumpkin!
Why pumpkin seeds are good for you
Pumpkin seeds with the shells (or hulls) have more fibre, whereas the kernels (the part inside the shell) have more fat and protein. Pumpkin seeds, like most other seeds, are nutrient-dense and calorie-dense. In a 28-gram (one ounce) serving of whole (with shell) roasted seeds, you’ll get about 125 calories, almost 6 grams of healthy fat, 5 grams of protein, 10 grams of carbohydrates and 5 grams of fibre. Pumpkin seeds contain antioxidants, vitamin E, zinc and magnesium, all of which are important for immune and skin health.
My final thoughts for these three favourite fall foods
I love the change of seasons for many reasons. Enjoying the autumn harvest in full swing is certainly near the top. These three favourite fall foods are delicious, nutritious and easy to get. If you’re not already adding butternut squash, cranberries and pumpkin seeds to your fall menu and recipes, start now!