It was 70℉ in Manhattan this week, but we are firmly in fall! Pumpkins and squash are the flavor stars of the season and can be found everywhere from coffee to cookies to ravioli. Beyond taste, these gourds are nutrition stars too! Full of Vitamins A, K, and E these seasonal favorites are nutritious as well as delicious. Venture beyond pumpkin pie; enjoy squash roasted as a side dish, spiralized and sautéed, or pureed into soup.

    Not to be overlooked, there are many other fall offerings that are just as full of nutrition. Pears, collard greens, carrots, cabbage, and potatoes are just some of the plants in season right now. Check out the nutrition highlights below then add some of these items to your shopping list!

Cabbage

Nutrition Highlights: Vitamin C, Fiber, Vitamin K, Folate, Vitamin B6

Possible Uses: Sauté for stir fries, ferment as kimchi or sauerkraut, roast as a side dish, shred or chop for salads

Carrots

Nutrition Highlights: Beta carotene, Fiber, Vitamin K1, Potassium

Possible Uses: Sauté or roast, shred for salads, puree for soups or chop for stews, dip in hummus or peanut butter

Collard Greens

Nutrition Highlights: Vitamin K, Fiber, Vitamin A, Vitamin C, Iron, and Folate

Possible Uses: Sauté, braise, use as a wrap, stir into soups, shred into casseroles, chop for salad

Pears

Nutrition Highlights: Fiber, Vitamin C, Vitamin K, Potassium, Copper

Possible Uses: eat raw as a snack, slice into salads, bake or poach, or add to a smoothie

Potatoes

Nutrition Highlights: Vitamin C, Vitamin B6, Potassium, Magnesium, Phosphorus, Niacin, Folate

Possible Uses: roast, bake, mash, boil, shred

Need a Reminder of What Does What? See a Snapshot of Nutrient Functions Below!

• Vitamin A supports healthy vision, immune systems, and bones
• Beta carotene is converted into vitamin A, promotes good vision, is important for growth, development, and immune function
• Vitamin B6 which helps with the metabolism of proteins and keeps blood and immune cells healthy
• Vitamin C helps:, build and maintain collagen, boost your immune system, and acts as an antioxidant
• Copper plays a role in immunity, cholesterol metabolism, and nerve function
• Fiber which helps facilitate healthy bowel movements, may reduce inflammation, and helps regulate blood sugar and lipid levels
• Folate is vital for DNA synthesis and helps prevent neural tube defects during pregnancy
• Iron helps defend against anemia
• Vitamin K is important for blood coagulation, increasing calcium absorption, and can promote bone health
• Magnesium is needed for metabolism and to maintain healthy muscles, nerves, bones, and heart
• Niacin (Vitamin B6) helps the body use carbohydrates, fats, and proteins; keeps skin cells healthy, and digestive system functioning properly
• Phosphorus is needed for bones and teeth and is an important component of cells
• Potassium is important for blood pressure control, it plays a role in muscle contraction and heart function

If you need assistance working with a dietitian who can help with healthy recipe and meal ideas, please give us a call at 785-560-2566

References

Bjarnadottir, Adda. “Carrots 101: Nutrition Facts and Health Benefits.” Healthline, Healthline Media, 3 May 2019, https://www.healthline.com/nutrition/foods/carrots.

Blake, Joan Salge. Nutrition and You: Taken from Nutrition and You: Myplate Edition, Second Edition. Pearson, 2012.

“Cabbage.” UNL Food, 16 Mar. 2021, https://food.unl.edu/article/cabbage#nutrition.

“Collard Greens: Benefits, Nutrition, Diet, and Risks.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/277957.

Jennings, Kerri-Ann. “Pumpkin: Nutrition, Benefits, and How to Eat It.” Healthline, Healthline Media, 9 Sept. 2021, https://www.healthline.com/nutrition/pumpkin-nutrition-review.

Kubala, Jillian. “9 Impressive Health Benefits of Cabbage.” Healthline, Healthline Media, 4 Nov. 2017, https://www.healthline.com/nutrition/benefits-of-cabbage.

Raman, Ryan. “7 Health and Nutrition Benefits of Potatoes.” Healthline, Healthline Media, 14 Mar. 2018, https://www.healthline.com/nutrition/benefits-of-potatoes.

Wartenberg, Lisa. “9 Health and Nutrition Benefits of Pears.” Healthline, Healthline Media, 12 July 2019, https://www.healthline.com/nutrition/benefits-of-pears.