This year’s fall festivals will not only bring festive fun, but will also serve up healthy and delicious dishes for everyone.
Fall, which officially starts on September 22 this year, is a wonderful time to take advantage of fresh produce that can provide essential vitamins and health benefits, medical experts advise.
“Fall is a great time to do a lot of roasting and baking,” Stephanie Di Figlia-Peck, chief dietitian at Northwell Health Cohen Children’s Medical Center in New Hyde Park, New York, told Fox News Digital.
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“When you roast some fall fruits and vegetables, they caramelize and that enhances their natural sweetness, making them more flavorful and tasty,” she said.
Di Figlia-Peck, a board-certified specialist in diabetes care and education, says fall fruits and vegetables are versatile and can add robust flavor to many meals on cold, crisp autumn days.
Fall fruits and vegetables are versatile and can add a powerful flavor to many meals on cold, crisp autumn days. (iStock)
“Dried fruit has a concentrated flavour and is therefore suitable for baked dishes, casseroles and salads,” the researcher said.
Here are five popular and healthy fall fruits and vegetables, plus secrets for how to incorporate them into delicious dishes.
1. Cranberries
Cranberry bogs are not only a popular place to visit in the fall, they also make a healthy side dish.
Dr. David Gentile, an integrative medicine physician at Oasis Integrative Medicine in Rocky Point, New York, educates patients about healthy eating and disease prevention. Cranberries are a great antioxidant-rich treat, he said.
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“They also contain d-mannose, a monocyte agent that helps reduce the frequency of urinary tract infections by reducing the ability of bacteria to adhere to the bladder wall,” he said.
“I like to make my own cranberry compote from scratch, using low-glycemic index sweeteners,” he adds.
Here you see a sandwich with cranberries and turkey. Cranberries — a superfood — are high in antioxidants and may help prevent disease. (iStock)
He added: “Cranberries are delicious as a side dish [during a] traditional Thanksgiving dinner, or even on a piece of Greek yogurt for a delicious dessert.”
According to a 2018 study published in the Journal of Science and Food and Agriculture, cranberries contain compounds such as anthocyanins, procyanidins, and flavonols that have potential cancer-preventive effects.
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Additionally, cranberries may have positive effects on heart health and cholesterol levels, while protecting against inflammation in the gut and against bacteria called H. pylori in the stomach, the study found.
2. Apples
Apple picking is a popular way to put healthy fruit on the table and have fun at the same time.
Researchers have discovered that apples may have a protective effect against cardiovascular disease.
According to a study in the journal Critical Reviews in Food Science and Nutrition, eating one medium apple a day may help lower cholesterol, blood pressure, and inflammation.
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“Apples are a great low glycemic index fruit that contain quercetin, flavonoids, and polyphenols. These compounds help with mast cell stabilization, allergy relief, and overall antioxidant benefits,” Gentile says.
“Apples are great for cleaning teeth while we chew the apples. They are convenient to take with us as a snack and they are great to use in other meals, baked together with meat and/or healthy desserts,” he added.
“Apples are convenient to take on the go as a snack and are great to use in other meals, baked with meat and/or healthy desserts,” says Dr. David Gentile of Rocky Point, New York. (AP Photo/Heather Ainsworth)
Dr. Ken Zweig, an assistant professor of medicine at Georgetown and George Washington University medical schools in Washington, DC, told Fox News Digital, “An apple a day can keep the doctor away.”
“As a doctor I sometimes say that apples are my enemy, but I actually eat one every day.”
Zweig, also a physician at Northern Virginia Family Practice in Arlington, Virginia, said, “Apples are high in fiber, vitamin C and other beneficial compounds.”
He added that “studies have shown that apples can lower cholesterol, reduce the risk of heart disease and even prevent diabetes. As a doctor, I joke that apples are my enemy, but I actually eat one every day.”
3. Pumpkins
Pumpkin picking is high on the list of things many families and households want to do in the fall. The fruit can help create delicious and healthy meals for the whole family.
“Most of us think of pumpkin spice lattes, pumpkin pie, and pumpkin muffins when we think of this fall fruit — and yes, it is a fruit — [but] none of [those things are] “Healthy,” Zweig told Fox News Digital, referring to muffins, donuts and more.
“Pumpkins are high in beta-carotene, a form of vitamin A.” (iStock)
“But roasted pumpkin, pumpkin soup and pumpkin seeds can also be very healthy,” he said.
According to Zweig, pumpkin is packed with fiber and vitamins, and is generally low in calories.
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Laura Feldman, assistant professor of nutrition and director of the Didactic Program in Dietetics at Long Island University in Brookville, New York, told Fox News Digital, “Pumpkins are high in beta-carotene, a form of vitamin A.”
Beta-carotene, she added, “helps you see clearly and is also a powerful antioxidant.”
In addition to their use in traditional baking, pumpkins can also be used to make soups for “a cozy bowl of goodness.” (iStock)
When making pumpkin dishes, “make sure to use regular pumpkin instead of pumpkin pie filling to avoid added sugars,” Feldman says.
Roasted pumpkin seeds are a healthy and delicious snack that also contains many nutrients, including zinc. According to her, zinc supports the immune system.
According to Gentile, pumpkins can be a healthy comfort food on a cold fall day.
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In addition to being used in traditional baking, pumpkins can also be used to make soups. Gentile described the soup as “a cozy bowl of goodness.”
4. Sweet potatoes
Sweet potatoes are in season in the fall and are another delicious way to get important nutrients.
They also contain more vitamin A than regular white potatoes.
“Sweet potatoes are also a great way to enjoy a baked potato that has a lower glycemic index than traditional white potatoes,” Gentile says.
A sweet potato is shown sliced. “Sweet potatoes add color and nutrition to a meal,” said one health expert. However, they can be high in calories, so “don’t rely on them for weight loss,” said another health expert. (iStock)
“In addition to all the wonderful antioxidant flavonoid benefits, sweet potatoes add color and nutritional value to a meal,” he added.
People with diabetes or other blood sugar issues “may benefit from limiting high-GI foods,” Healthline says, which is why some people are told to choose sweet potatoes over white potatoes, the same source says.
The way potatoes affect a person’s blood sugar levels depends “largely on the type of potato, the serving size, and the cooking method,” according to Healthline.
So, “while some varieties of sweet potatoes have a lower GI than regular potatoes, others do not.”
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“Sweet potatoes are a source of starch, so you don’t have to eat them to lose weight,” Zweig said of the vegetable.
He also noted, “A lot of it depends on how they’re prepared. If you add a lot of butter or brown sugar to them, as we often do at Thanksgiving, it negates the nutritional value of the food.”
“Regular potatoes and sweet potatoes can both be eaten as part of a healthy diet,” a spokesperson for Potatoes USA told Fox News Digital.
5. Beets
Beets are in peak season from late summer to late fall, and research shows that these fall delicacies can lower blood pressure.
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Beets contain nitric acid, Gentile says, which aids in vasodilation, the process by which blood vessels in the body widen and improve blood flow.
Beets — a source of natural chemicals called nitrates — are displayed at a farmers market. Studies suggest that a diet rich in nitrates may have a beneficial effect when it comes to improving cognitive brain function. (iStock)
Because beets are a source of nitrates, they may play a role in brain health. Studies suggest that a diet rich in nitrates may have a beneficial effect when it comes to improving cognitive brain function.
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Beets are also a good source of betaine, which aids in digestion, Gentile told Fox News Digital.
“They have a high glycemic index, but are delicious as an appetizer or as a small side dish,” says Gentile.
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He added this recipe tip: “Beets are delicious, especially roasted. They go well with goat cheese.”