{Nourish} 5 Good For You Fall Foods

5 Good for You Fall Foods

Fall is my favorite season for many reasons—falling leaves, chilly nights, cozy sweaters, apple picking and of course, Thanksgiving! But the true essence of fall is really in its beautiful fresh produce that is packed with tons of flavor and nutrition. Fall actually brings with it some of the most powerful super foods that we should be consuming in our diets.  

Here are my favorite fall food picks that are oh-so-good for you!

  1. 1. Apples- though it seems quintessential, there is truly nothing like an in-season crisp apple.  Packed with fiber and vitamin C, this fruit works wonders in weight and blood sugar control. Apples are also packed with dietary flavonoids, which have antioxidant and anti-cancer properties. Eat them raw, dip in almond butter, or bake into a crisp—anyway you chose will be delicious!


  1. 2. Pomegranates– the beautiful magenta pomegranate seeds are loaded with antioxidants (may have more antioxidants than red wine!), and are also packed with vitamin C and folate.  Pomegranate seeds are super fun to eat and can amp up the flavor and color profile of any boring dish. Pom juice also can be used in marinades or as a cooking medium for grains such as quinoa.


  1. 3. Pumpkin-Roasted pumpkin “meat” is a great source of fiber and vitamin A. It has a hearty, satisfying, and rich texture that can be used to add another dimension to green or grain salads. Roasted pumpkin seeds provide healthy fats and are a great fall snack option!


  1. 4. Brussels Sprouts: Most people either love them or hate them, but when prepared the correct way, they taste earthy and delicious.  Brussel’s not only pack a ton of fiber, but also folate, iron and vitamin K.  Simply roast them with some olive oil and salt/pep per for a delicious side dish, and if you want to get creative, toss some pomegranate seeds before serving for a pop of color!


  1. 5. Kale- Whether you eat it raw in a salad, sauté with olive oil and garlic, or drink it in a smoothie, kale is one of the healthiest foods you can eat due to its endless health benefits. It is rich in powerful antioxidants and fiber, loaded with calcium, iron, vitamins A , K and C and is also considered to be an anti-inflammatory food. Need I say more?



Danielle Rosenfeld, MS, RD, LDN

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