Five Fall Foods

Corey Grenz, MS
Nutrition & Fitness Coach

Now that summer is over and fall is underway, it is normal for your taste buds to
change a bit regarding food. In addition, while summer is known for grilling and
barbequing, the fall season usually consists of baking and slow cooking. As we
transition to the new season, here are five foods to consider eating more of in the
fall as well as ways to prepare them.

Apples: Apples are full of vitamins, fiber, and are linked to numerous health
benefits. In addition they taste great, are convenient to eat, and there are many
different varieties to choose from. As far as eating them raw, add slices to Greek
yogurt or cottage cheese to make those dairy and protein sources more tasty.
Regarding cooking ideas, try making them into apple sauce or baking apple
slices for a healthy dessert!

Pears: Similar to apples, pears can be eaten raw and have many similar health
benefits via vitamins and fiber. An often unknown benefit of this fruit is it’s one
of the least allergenic fruits there is, so many people can enjoy them. As far as
preparing them, they can be added to Greek yogurt or cottage cheese in the raw
form, baked like apples, made into teas and juices, and canned/jarred for long-term preservation.

Pumpkin: Obviously most of you think about pumpkin pie regarding ways to
eat it and don’t realize its versatility as the flesh (healthy starch and fiber) and
seeds (healthy fat and fiber) can be eaten and enjoyed. Regarding healthy ways to
prepare it, roasting or baking slices of it and its seeds is a great start. In addition, it
can be great in smoothies with vanilla protein powder. Finally some people really enjoy it as a curry or soup.

Sweet Potatoes: This vegetable is a great healthy starch, form of fiber (especially the skin), and most people find them more filling than white potatoes resulting in eating fewer total calories. When it comes to cooking sweet potatoes there are many options including boiling, steaming, baking, and even microwaving if you are short on time. Best of all, if you want a healthier version of French fries you can’t go wrong with sweet potato fries!

Turkey: Of the five foods listed, this is the only form of protein which will help you feel full, build or maintain muscle, and increase your metabolism, as protein takes more energy to digest. As far as ways to prepare, it there are many options to choose from like deli turkey, ground turkey, turkey slices, and, of course, the traditional way of having it during Thanksgiving and other holidays. Best of all, once
it’s cooked it can be served hot or cold, making it a convenient choice.

While it’s easier to grill “Summer Foods” during that season, some of the food above will take a bit more work. That is OK as most of the food featured in this
article is best cooked at a slower rate indoors. This isn’t a bad thing as it will allow you to transition to more cooking indoors as the weather starts to cool off. Best of all, the featured fall food above are great for the winter too so you will have plenty of time to practice cooking and preparing them!