While the leaves run different colors and time cools, increase the “beet” while trying new recipes that have fresh autumn products!
Beet
Beets are root vegetables that can be easily transformed into many different things, such as drinks, desserts, salads, aperitifs and more. They are low in calories and contain potassium and fibers as well as beta compounds.
Why are they good for you:
- Potassium works like an electrolyte in the body and is used to manage a variety of processes, including the balance of fluids, nervous signals and muscle contractions.
- Fibers can help you control blood sugar, maintain healthy weight, reduce your cholesterol and stay regularly. Aim 25-38 grams per day.
- Strongers are a type of natural plant pigment that have antioxidant and anti-inflammatory properties. These pigments protect your cells from damage and can even reduce the risk of certain diseases, such as heart disease and cancer.
For a sweet and beneficial treat, try this recipe for sweet nectarine and roasted beet salad.
Sweet potatoes
True to their name, sweet potatoes have a naturally sweet flavor which can be further improved thanks to various cooking methods, such as roasting or steam. Sweet orange falling potatoes are a higher source of beta-carotene, and sweet potatoes with purple flesh are rich in anthocyans. Beta-carotene and anthocyanas are both types of phytochemicals, which are chemicals produced by plants that can benefit your health.
Why are they good for you:
- Eating phytochemicals in fruits and vegetables can help reduce your risk of heart disease and cancer. They can also help stimulate your immune system and reduce inflammation.
- You can even eat soft potato skin for an additional boost of fibers. Just be sure to clean and rub the skin to remove all the debris before cooking.
Discover these easy, fun and healthy recipes for chopping sweet potatoes and sweet potato and quasadilla with black beans.
Pumpkin
Pumpkin can be broken down into two parts: flesh and seeds. Pumpkin flesh is low in calories, rich in fiber and beta-carotene, and is an excellent source of potassium. The seeds are rich in protein, fiber and several minerals, such as iron.
Why are they good for you:
- Pumpkin protein and fiber help you feel full, making it an excellent snack.
- Iron is an essential mineral for blood health.
Stay well and comfortable with a warm pumpkin bowl or try salted pumpkin breakfast when cooking OSF recipes.
Note: these pumpkin recipes require a “pure pumpkin”, which can be purchased in canned and should not be confused with the canned pumpkin pie mix. You can also use the fresh pumpkin. To prepare the fresh pumpkin, simply water cubes or olive oil quarters, season with salt and pepper and roast in the oven for about 25 minutes at 400 degrees. Then puree in a mixer or a food processor.
“Beets, sweet potatoes and pumpkins are just a sample of seasonal product options that are available in the United States in the fall,” said Ashley Simer, a dietitian recorded at OSF Healthcare. “It is important to remember that fresh seasonal products contain more nutrients than out-of-season options, and it also has a better taste. So be sure to visit your supermarkets and local producers to see what is available in your region.”
Last update: September 22, 2023
