Embracing Healthy Eating in the Fall

As the leaves turn and the air becomes crisp, Fall presents a wonderful opportunity to indulge in seasonal produce's rich flavors and vibrant colors. The wide array of fruits and vegetables available in the Fall months offers delicious meal options and promotes healthy eating as we transition into the colder season. Curious about what produce is in season now? Here are four healthy produce items that thrive in Autumn alongside a delightful recipe featuring one of these seasonal gems.

1. Squash

Fall is synonymous with squash, and varieties like butternut, acorn, and spaghetti squash are abundant during this season. Squash is a nutrient powerhouse packed with vitamins A and C, fiber, and antioxidants. Its natural sweetness makes it a versatile ingredient in both savory and sweet dishes, and it can easily be roasted, pureed, or sautéed.

2. Apples

Crisp, juicy, and incredibly versatile, apples are a fall staple. They are rich in fiber and vitamin C, making them a great choice for snacking, baking, or adding to salads. Whether you prefer sweet varieties like Fuji and Honeycrisp or tart options like Granny Smith, apples can be incorporated into various dishes to add flavor and a sweet crunch.

3. Kale

As a hearty green, kale thrives in cooler temperatures, making it a perfect addition to your fall diet. This superfood is packed with vitamins K, A, and C, as well as antioxidants. Kale can be enjoyed in salads, smoothies, or cooked dishes, and its flavor pairs well with many other seasonal ingredients like apples, sunflower seeds, and beets.

4. Beets

Vibrantly colored and earthy in flavor, beets are a fall favorite that provides numerous health benefits. They are rich in folate, manganese, and nitrates, which can help improve blood flow and lower blood pressure. Beets can be roasted, pickled, or added to salads for a nutrient-rich boost. Have a juicer by chance? Beet juice is a delicious way to add antioxidants to your daily routine.

Recipe: Butternut Squash & Chicken Quesadillas:

To celebrate the flavors of fall, here’s a delicious yet simple recipe that kiddos will love! It incorporates some of these seasonal ingredients mentioned above. This Butternut Squash and Chicken Quesadilla is not only easy to prepare but also brings together the vibrant tastes of the season.

Ingredients:

• 1 peeled and medium diced butternut squash
• 2 tablespoons of olive oil
• 1 pulled rotisserie chicken
• 2 cups of baby spinach
• 2 cups of shredded cheese (cheddar, gruyere, Monterrey Jack)
• Salt and fresh pepper to taste
• flour tortillas

Instructions:

• Preheat the oven to 375°.
• Place the butternut squash on a sheet tray lined with parchment paper and toss with olive oil, salt, and pepper. Bake for 25 minutes. Set aside.
• Place a flour tortilla in the quesadilla maker and evenly add cooked butternut squash, pulled chicken, baby spinach, and cheese. 
• No quesadilla maker? Just add to a pan on medium-high heat and fold the tortilla in half with the ingredients inside.

Recipe Credit: This recipe is inspired by the talented chef and food blogger The Inspired Home

Conclusion

As you embrace the fall season, take advantage of the incredible produce it offers. Check out your local farmer’s market or grow your own in your own backyard! Incorporating these healthy ingredients into your meals not only enhances your diet but also allows you to enjoy the fresh flavors of the season. Whether you’re roasting vegetables, baking apple desserts, or creating hearty salads, fall is the perfect time to celebrate healthy eating. So, get creative in the kitchen and enjoy the taste of Fall!

Did You Know? 

Fall is also a great time for getting outside in the cooler weather and tackling a new venture! It’s the season for local races, 5ks, and Turkey Trots! Have you considered joining our Fall 5k? Be sure to register and secure your spot at the starting line!  www.gotrpiedmont.org/5k