Fall Vegetables – 2 Quick and Easy Recipes

Autumn is here! It’s the season filled with Halloween candy, s’mores, pumpkin spice lattes, apple pies, and hot cocoa. But let’s not forget to include all the stuff that’s good for our bodies—fruits and veggies. According to the USDA, Americans are consuming more vegetables and fruit than in 1970, but most of us are still falling short of the recommendations in the 2015-2020 Dietary Guidelines for Americans for these major food groups. 

Which Fall Vegetables Should I Add to My Grocery List?

Vegetables are high in fiber and low in calories, as long as they are not fried or breaded. Baking, grilling, or roasting vegetables is one of the best ways to enjoy the taste while still getting all the health benefits. There are many vegetables that grow year round, but there are others that grow better in warmer or cooler months. Below is a list of some of the vegetables we harvest in the fall and their health benefits.

• Beets: supports healthy brains, lungs, and blood pressure
• Brussel sprouts: fights off cancer, maintains blood sugar, reduces inflammation
• Sweet potatoes: supports healthy gut and vision, enhances brain function
• Eggplant: helps with digestion, improves heart health, increases brain function
• Cauliflower: supports weight loss and digestion, lowers risk of various diseases
• Carrots: supports eye health, lowers cholesterol, supports weight maintenance

2 Simple, Quick Recipes for Roasted Fall Vegetables

Roasted Brussel Sprouts:

1. Wash sprouts and cut them in half.
2. Drizzle extra-virgin olive oil all over a baking pan.
3. Spread sprouts over pan (avoid overcrowding).
4. Season sprouts with salt, pepper, and garlic powder.
5. Drizzle olive oil over sprouts.
6. Cook at 400 to 425 degrees for 20-25 minutes.
7. Let sprouts cool some and serve.

Roasted Eggplant:

1. Wash the eggplant and cut off the ends.
2. Cut into slices.
3. If you want to cut the sharp/bitter taste, sprinkle salt on the slices
   and let them sit for about 30 minutes. Wipe off all water and continue with the next steps. Don’t add additional salt.
4. Drizzle with olive oil.
5. Season with salt, garlic powder, and black pepper on both sides.
6. Heat oven to 400 degrees.
7. Cook for 20 minutes, turning over at 10 minutes.

What Fruits are Popular in the Fall?

If fall vegetables are not your thing, there are plenty of fall fruits to enjoy. However, fruits do have more calories and natural sugar than vegetables. Here are some of the fruits that you can find during the month of October:

• Cranberries
• Apples
• Bananas
• Kiwis
• Raspberries
• Grapes
• Pomegranates
• Pears

If you try one of the recipes above, let us know in the comments below and feel free to share any other fall vegetable recipes you may have. Happy Autumn! 

Did you know pumpkins have many health benefits? Learn about them here. You can also visit our blog site to read about the latest healthcare topics.